Why do these errors occur? Because not all sites and magazines from which we derive information, pay enough attention to the nuances of cardio. I had to go deep into the subject when I was fascinated by cross-country skiing and triathlon, and started planning my own cardio training on my own. Here such shortcomings are expensive: at the competitions you look pale against the background of other amateur athletes. So aspects of cardio, as well as possible errors, had to be thoroughly studied. What are they and what are they connected with?
10 most common mistakes on cardio
Mistake number 1: confusion in the names
Many fitness instructors, and ordinary fans of a healthy lifestyle, use the term "Cardio" as a synonym for fat burning. Others share these notions: cardio training is a continuous movement with a high pulse, and fat burning with medium and low. Accordingly, the second one is exceptionally good for health, and the first one seriously burdens the heart and allegedly does not even contribute to weight loss, since the body consumes not fat, but carbohydrates at high heart rates. All this terminological confusion can confuse a beginner and lead him on the wrong path.
How to fix. When you hear from an instructor or see the word "cardio" in the schedule of the fitness club, try to understand whether it is a question of exercise on high pulse or low / medium. Both will burn fat, but with a high heart rate it is more difficult to train, and even quite dangerous for a completely beginner.
Mistake number 2: malnutrition after class
It would seem that we are talking about training, what's the food? So what eat before and after training? The fact is that fat (fat, not carbohydrates) burns not only and not so much during the exercise itself, but after it. Studies show that after an intense workout the body strenuously drowns body fat for 48-72 hours, after medium-intensity - up to 48 hours. He takes from the previously accumulated "reserves" of energy and some substances for the restoration of muscle cells, membranes, hormones, neurotransmitters, etc. However, if during these hours he receives a sufficient amount of energy from food, then he does not need to go to his “pantries”. That is why after high intensity cardio training most of us feel wolf hunger. And they are full. And in the end do not lose weight. In my experience, in this experience, 90% of the students are trapped.
How to fix. There should be at least 2-3 days after the class less than usual. And it is very desirable to reduce the amount of fatty and sweet food in the diet, replacing it with complex carbohydrates and protein.
Mistake number 3: fear of high-intensity workouts or lack of low-intensity classes
You'd be surprised, but these phenomena occur equally often. The first is typical for beginners, the second - for advanced fitness. Indeed, high-pulse training is dangerous for beginners, however, if you do not have heart disease, you should not remain in this novice for too long. Practicing the same low intensity for two to three months will be addictive and ineffective. However, if the load is constantly increased, you will end up with the fact that all the time you have to train hard. And such training or no strength to carry out regularly (this is the next mistake), or they exhaust and lead to overtraining.
How to fix. Ideally, low-intensity and high-intensity cardiovascular training should be alternated. Or combine them in one lesson (interval training). This avoids both stagnation and overtraining. For a beginner (if there are no medical contraindications), after 3-6 months of regular training, you need to introduce high-intensity exercises. At first - once every 2-3 weeks.
Mistake number 4: irregular or rare classes
Of course, we all work, we conduct a personal life, but if you want to be in shape, two cardiovascular exercises a week are not enough. There is enough of them to support this very form. And even then not everyone: someone is inclined to be overweight, it is difficult for someone to eat right, and after 30 years the metabolism is generally reduced. It is hard to train five times a week, and to rest for the next seven days, is also an option except for the young ones, who have both the carriage and forces and the metabolism is not slowed down yet.
How to fix. An ideal option for a relatively healthy person is 3-4 hours of cardio training per week. After six months or a year, one of them should become high-intensity or interval. In some weeks, of course, there may be two classes (one of them is more intensive). But for longer than 2 weeks in such a relaxed mode it is better not to “hang out”. Three workouts for 1 hour are preferable to two for 2 hours.
Error number 5: lack of control over the intensity (pulse)
I have already said that you can monitor your heart rate without heart rate monitor, focusing on their well-being (breathing, the ability to speak out loud, etc.). But cardio training is perhaps the only kind of stress where the heart rate monitor is really necessary, and quite often. Mainly because the intensity of the workout (for which, as we found out above, you need to follow) is determined individually and depending on the degree of your fitness. Say, after four or five months of classes, you can perform low-intensity cardiovascular training on the pulse 110-120, and high-intensity cardio on the pulse to 140. And after a year and a half, these figures will increase to 110-140 and 160-170, respectively. The heart is also a muscle and also trains. And the better she is trained, the greater the range of physical activities available to you.
How to fix. Still get a heart rate monitor. Regularly measure the pulse at rest (from morning to rise from the bed). If there is a fitness test function in the heart rate monitor, it should be performed once every 3-4 months, if not, then the pulse zones should be recalculated on their own terms (usually the heart rate monitor does this automatically when you enter a new weight and pulse alone).