What does cardio training mean? This is synonymous with aerobic exercise, during which the heart actively works and energy is produced due to the oxidation of glucose molecules with oxygen. The general nature of the training is a fairly high intensity of the muscular, cardiovascular and respiratory systems with minimal strength load. The term comes from the Greek kardia — heart.
The opinion that strength training cannot be aerobic is erroneous. Any exercise that increases your heart rate and forces you to actively breathe in the process is considered cardio. But then, what is the difference between cardio training and strength training? Weight training aimed at increasing muscle mass or strength is anaerobic exercise. In other words, exercises in which glycolysis in the muscles occurs without the participation of oxygen. This also occurs when the heart rate is too high — from 80% of the athlete’s maximum.
The relationship between cardio exercise and heart rate
The most important indicator of training intensity is heart rate (HR). For exercise to be beneficial and not harmful, it is necessary to constantly monitor your heartbeat.
Note! The load is selected so that the pulse does not go beyond a certain range. Without reaching the lower limit of the heart rate, athletes receive a weak effect. By going beyond the upper limit, practitioners risk their health (primarily their heart).
The heart rate range for aerobic exercise is calculated using the formulas:
- lower limit = MHR x 0.6;
- upper limit = MHR x 0.8.
Where MHR is the maximum heart rate. The calculation of the maximum is different for men and women and is made using several formulas. The general and most frequently used is:
- for men = 220 – age in years;
- for women = 226 – age in years.
In recent years, the following formulas have been recognized as more accurate:
- for men = 208 – 0.7 x age in years (Tanaka formula);
- for women = 206 – 0.88 x age in years (Martha Gulati formula).
For example, if a man is 30 years old, then the training load on the heart should be within the range of 112-150 beats per minute. The heart rate ceiling in this case is 187 beats per minute. For a woman of the same age, the range will be 108-144, and the MHR will be 180.
These are general calculations that do not take into account the athlete’s preparation, his well-being at a particular moment, or the presence or absence of chronic diseases. The calculations are fair for the average person.
What are the benefits of cardio training for the body?
Cardiovascular training, also known as cardio or aerobic exercise, offers numerous benefits for overall health and well-being. Here are some of the key advantages:
- improved heart health. Cardio exercises strengthen the heart muscle, improving its ability to pump blood efficiently. This helps lower blood pressure and reduces the risk of heart disease;
- weight management. Cardio workouts burn calories, which can aid in weight loss or weight management when combined with a balanced diet. Regular cardio can also help reduce body fat percentage;
- enhanced stamina and endurance. Engaging in cardiovascular exercise regularly improves stamina and endurance, allowing you to perform daily activities with less fatigue and enjoy increased energy levels;
- increased lung capacity. Cardio exercises increase the capacity of your lungs, enhancing the efficiency of oxygen uptake and delivery to your muscles, which can improve overall respiratory health;
- better mood and mental health. Cardio workouts stimulate the release of endorphins, which are natural mood elevators. Regular exercise can help alleviate symptoms of depression, anxiety, and stress, promoting overall mental well-being;
- improved sleep quality. Regular aerobic exercise can help regulate sleep patterns and improve sleep quality, leading to better rest and overall health;
- reduced risk of chronic diseases. Cardiovascular exercise is associated with a reduced risk of various chronic diseases, including type 2 diabetes, stroke, and certain types of cancer;
- stronger immune system. Moderate-intensity aerobic exercise has been shown to boost the immune system, reducing the risk of illness and infection;
- better brain health. Cardiovascular exercise promotes the growth of new brain cells and improves cognitive function, including memory, attention, and decision-making skills;
- longer lifespan. Research suggests that regular cardiovascular exercise is associated with a longer lifespan and improved overall quality of life as you age.
Overall, incorporating cardio training into your routine offers a wide range of physical and mental health benefits, contributing to a healthier and more fulfilling lifestyle.
How does cardio work for weight loss?
The mechanism of weight loss is based, first of all, on the body’s ability to store quickly accessible energy. The body takes this energy from carbohydrates and stores it in the form of glycogen. To begin to melt fat, you must first use up glycogen, which is stored in the muscles and liver.
For this reason, effective cardio training must be either long-lasting or intense (interval). In a fat-burning context, it is best to give yourself aerobic exercise immediately after anaerobic exercise — after strength training, where glycogen is depleted. Another good option is in the morning on an empty stomach, when glycogen stores are also depleted.
Example. Many people run regularly. But their run lasts 20-30 minutes. The intensity of jogging is low. During this time, the body manages to deplete glycogen reserves, but does not have time to get to fat. With the first meal, glycogen stores are replenished. To get a fat-burning effect, you need to jog for at least 40-50 minutes.
With any cardio activity, it is imperative to eat properly. Without a calorie deficit you cannot get a lean body. Yes, a deficiency is theoretically possible even with an illiterate diet. But at the same time, it will be quite difficult to keep count, and it is also very likely that you will feel a constant feeling of hunger, since if the entire diet consists of fast food or sweets, it will be small. Eating well with plenty of protein and complex carbohydrates will keep you full all day and full of energy.
What does science say about cardio and strength training?
What is more effective – cardio or strength training? A group of researchers gathered test subjects and divided them into 4 groups:
- control;
- doing 30-minute walking 5 days a week;
- training for half an hour on exercise machines 5 days a week;
- mixed — those who practiced 15 minutes of strength training and 15 minutes of aerobic training (also 5 days a week).
The experiment lasted 12 weeks. The best results were shown by groups 4 and 3 – minus 4.4% and 3% fat, respectively. Strength and combined training turned out to be more effective than pure cardio. You can read more about the study here.
No less interesting is a study comparing the effectiveness of aerobic exercise and diet. More than 400 women participated in this experiment, which lasted about a year. As in the previous case, the participants were divided into 4 groups:
- practicing diet;
- doing 45 minutes of light cardio 5 days a week;
- combined;
- test.
Results: after a year, fat loss in the 1st group was 8.5%, in the 2nd group – 2.5%, in the 3rd group – 10.8%. That is, the most effective strategies were diet and a combination of proper nutrition and aerobic exercise. But what does cardio training in its pure form give? Cardio alone leads to minimal fat loss. If at the same time you run into a calorie surplus during the day, you can completely forget about losing weight in the long term.
Let us make a reservation that the experimental loads were moderate. If the training had been less gentle, the results would probably have been different. But in any case, the study shows greater effectiveness of combining training with diet.
There are a lot of types of aerobic training — from running to dancing and pottering in the garden. The most popular options:
- walking, including on a treadmill;
- low- and medium-intensity running;
- swimming;
- a ride on the bicycle;
- circuit training;
- step aerobics;
- jumping rope;
- classes on the orbit track.
Do not forget to make sure that the pulse does not go into the anaerobic zone (over 80% of MHR). This indicator is quite easy to achieve for poorly trained people with, for example, intense circuit training.
Which workout should you choose?
The choice depends on the initial state of the person and the tasks that he sets for himself. The most popular option is running. But it is not suitable for those who suffer from overweight. Heavy weight puts pressure on the knees — after a while there is a high probability of serious problems.
Regardless of potential problems, you need to choose based on the effectiveness of training, which is demonstrated in the table above. The most effective options listed are jogging, elliptical, swimming and jumping rope. The choice is also tied to the capabilities of those involved. For various reasons, going to the gym or running in the park is not available to everyone. In this case, home training is preferable.
Cardio at home
What is important to consider when doing cardio at home? The same aspects as in other cases — tracking heart rate, tracking lost calories, taking care of joints. If you don’t have a heart rate monitor at hand, you can focus on your breathing. If the load is too high, it will go astray and it will be difficult to talk.
There are a lot of exercises in the home athlete’s arsenal. For example:
- Jogging in place is a good alternative to regular running. “Run” by intensively trampling from foot to foot, alternately raising your knees, with your heels touching your buttocks — diversify your training.
- Jumping in place – Alternate quick, shallow jumps with squat movements.
- Burpee is a CrossFit exercise.
- Elements of aerobics and dance.
It’s great if you have an exercise bike at home. Without taking up much space, it will help cope with excess weight and other problems that fall within the “competence” of cardio. The abundance of aerobic exercises leaves no reason to give up cardio exercises — you can do it in any conditions.
Contraindications to cardio training
Cardio training is contraindicated for people who have suffered a stroke or heart attack. Those who suffer from high-grade hypertension should not put a strain on the heart. In their case, only light gymnastics.
Before you start training, you must take into account the condition of your joints. Intervertebral hernias, sore knees, recent surgeries or fractures are reasons to approach the issue very carefully. Asthmatics and people suffering from obesity should also consult a doctor. You cannot train when:
- ARVI;
- acute allergies;
- menses;
- stomach and duodenal ulcers;
- exacerbation of chronic diseases.
In addition, the intensity with which experienced athletes work is contraindicated for beginners. You need to start with light loads, gradually increasing them and your level. In this case, you need to remember the heart rate range.