We know we need cardio to lose weight. However, “What is cardio?”, “How often should we work with cardio?” and “Which are the fastest calorie cardio studies?” We do not know the answers to the questions. We found it appropriate to prepare a series of articles on this subject.
What is cardio?
The circulatory system of the body together with the heart and blood vessels is called a ud cardiovascular ları system. cardiovascular is a shortened form. And the heart is a type of exercise that extends vascular and lungs intensively.
Let’s give an example of cardiovascular work. Running, swimming, walking, tennis, skipping rope are all kinds of exercise where your heart rhythm rises and your breathing is accelerated.
Use of Right Breath During Cardio.
Regular breathing is important. According to Runnerğis World, “breathing deeply from the lung after taking a deep breath” is the most accurate breathing technique. It is an indication that you are doing anaerobic mak anaerobic, work. The main goal in cardio is to use “aerobic” oxygen system.
Your heart rate
The target weight loss should be between 60-75% at light tempo and 75-85% for aerobic oxygen. Anaerobic values increased above 85%.
Benefits of Cardion
Our heart provides blood circulation in our body. The nutrients we take are broken down into blood. And thanks to our heart and circulatory system, it is distributed to all tissues. With the strengthening of our heart muscles, once the heart pumping, blood travels longer in the body. And we need our heart muscle for all the movements we do during the day. Therefore, the strength of the heart is also important.
You wouldn’t have a vascular congestion problem.
Increase bone density. Increased bone density is important for women for menopause.
Together with the right nutrition program, it helps you to lose weight, burn fat and accelerate your metabolism.
Cardio Trainings You Can Burn The Most Calories
Running: Burns a considerable amount of calories. The faster you run, the more calories you lose. You burn 350 calories in 30 minutes.
2. Tabata Protocol:
Tabata: You can burn a lot of calories in a short time. You can burn more fat for 4 minutes and enter faster form. Your fat burning continues for 36 hours. You can double your metabolism. You spend 450 calories in half an hour.
3. Skip the rope
Skip Rope: It is the most fun activity we did as a child. Exercise program is one of the most exhausting exercises. You’re both jumping and running. Your entire body works with your muscles. Skipping rope at normal tempo for 30 minutes allows you to spend 400 calories.
4. HIIT Cardio:
HIIT Cardio: Reduces fat and increases muscle mass. It consists of two systems. High density and low density. Although calorie burning varies according to people, your loss is between 250-350 calories after 20 minutes.
Swimming: One of the most calorie burning exercises because all your body muscles work. You will burn 400 calories in 30 minutes in style swimming.
Yeah, we did a nice start to the cardio. See you in the next article.
Would you like to read our other article about cardio? Cardio Guide: What is Cardio? How is Cardio done?