Fitness trainer and posture specialist Denis Solomin shared with Sport-Express how to increase the effectiveness of cardio workouts.
First and foremost, the expert recommends warming up and cooling down. For example, warming up before a workout gradually increases the heart rate and prepares muscles and joints for more intense exercise. The workout should be finished gently, transitioning smoothly into rest.
“For noticeable training effects, it’s recommended to engage in physical activity three to four times a week. However, if it’s not possible to train that often, remember that even minimal daily exercise can be more beneficial than complete inactivity,” added the specialist.
Solomin also advises performing a variety of exercises, as doing the same exercises regularly can cause muscles to adapt to the load, diminishing the training effect over time.
“A workout that alternates between different high-intensity exercises is more beneficial than monotonous running or walking,” emphasized the trainer.
The effect of cardio training depends on the intensity of the load. Therefore, it’s important to have a clear goal in mind to properly choose the intensity, said the expert. Solomin suggests evaluating the intensity based on how close the heart rate is to the maximum. To calculate your maximum heart rate, you can use the formula: 220 minus your age. Depending on the goal of the cardio workout, you should aim for specific heart rate zones:
- 60-70% of the maximum heart rate for fat burning
- 70-80% for increasing endurance
- 80-90% for muscle growth
- 90-100% for maximum strength and speed development
Additionally, the duration of the cardio workout should be taken into account. It will depend on age, goals, and physical capabilities.
“Usually, for those just starting out in sports, 20 to 30 minutes of cardio per day will suffice. Experienced athletes whose bodies are already accustomed to regular loads can increase the duration of their sessions. Depending on their goals, they can work out for 30 to 60 minutes or more,” concluded Solomin.