Effective cardio

In our magazine we often deal with the issue of body fat reduction. This is no different today. We offer you an aerobic program called simply "effective cardio".

For effect is just the word to describe the following training plan. But forget all the miracle methods from TV, this plan is effective but also challenging and will really get the most out of you.

First, a few simple principles to boost fat burning:

• do at least 30 minutes of cardio three times a week
• if you find a cardio workout unit too long and boring, split it in half
• do cardio in the morning after waking up or immediately after a weight training session
• the best form of cardio for burning fat is running (treadmill)
• the best cardio machine for maintaining muscle mass and leg strength is a stationary bike
• Exercise at a heart rate of 70-80% of your maximum heart rate, this is the most effective for burning fat
• Interval exercise keeps your metabolism at a higher speed, leading to greater removal of body fat
• take 10-20g of protein before cardio training in order to protect muscle mass
• supplements like caffeine, carnitine and HCA help you burn more fat during cardio training

Cardio vs. muscle protection

The juxtaposition of cardio training and strength training in the gym is a constant battle. Anyone who wants to be sculpted needs to do cardio, but it's not advisable to do it at the expense of muscle mass. While diet, intensity, and a number of other factors are integral parts of sculpting there is one way to protect your muscle mass. The key is in the stationary bike, choose this form of cardio training as your primary form of cardio exercise. Researchers at the University of Jyvaskyla (Finland) found that athletes who strength trained and did cardio on a stationary bike for 60 minutes twice a week gained more leg strength and greater thigh muscle gains than those who only strength trained. To maintain volume while getting rid of fat, try the "Effective Cardio" program three times a week. However, make sure your cardio time exceeds 2 hours per week.

Program 1: Cyclic Volume

Try this exercise on a stationary bike, three times a week, to maintain muscle volume and lose fat.

Intensity time
50% 1 min.
60% 1 min.
70% 5 min.
75% 15 min.
70% 5 min.
60% 2 min.
50% 1 min.

Program 2: Steady combustion

Program suitable for elliptical, stepper but also stationary bike. Set your desired intensity and stick to it, in the first phase the body is warmed up, then cooled down at the end.

Intensity time
50% 1 min.
60% 2 min.
75% 24 min.
60% 2 min.
50% 1 min.

Program 3: Intensive Pyramid

Try this intense pyramid. A workout suitable for the treadmill or stationary bike. You will burn 25% more fat.

Intensity time
50% 1 min.
60% 1 min.
80% 15 min.
60% 15 min.
50% 1 min.

Program 4: Interval race

Try this exercise on a treadmill or other cardio station. This program will burn your fat long after you get off the treadmill.

Intensity Time
50% 2 min.
60% 1 min.
80% 1 min.
50% 1 min.
85% 1 min.
50% 1 min.
90% 1 min.
50% 1 min.
90% 1 min.
50% 1 min.
90% 1 min.
50% 1 min.
90% 1 min.
50% 1 min.
90% 1 min.
50% 1 min.
90% 1 min.
50% 1 min.
90% 1 min.
50% 1 min.
90% 1 min.
50% 1 min.
90% 1 min.
50% 1 min.
85% 1 min.
50% 1 min.
80% 1 min.
50% 2 min.

Note: You don't have to measure every minute, figure out the speed at which you reach your desired intensity and go at that.

Exercise 5: Split Cardio

To minimize boredom in your workout and promote fat burning, incorporate this cardio program 3 times a day. You can use a different cardio machine for each unit.

You can use a different cardio machine for each cardio session.
50% 1 min.
60% 1 min.
75% 6 min.
60% 1 min.
50% 1 min.

Now you have inspiration for five cardio programs, we called them effective cardio. I guarantee you that they really will. Let's get to work.