Кардио тренировката представлява състояние в което нашето тяло се напряга оптимално за определено време. Кардио тренировката се препоръчва за всички хора без значение.  Кардио тренировка може да се нарече всяко активно натоварване  на тялото което му позволва да остане там определен интервал от време. Примери за добри кардиота са: плуване, бягане, скачане на въже, колоездене, кръгови тренировки (без позволяване на падане на пулса от зоната за кардио) и др.

Защо кардиото е важно?

Редовното кардио спомага за по-здрави мускули и по-лесно отделяне на токсините от тялото.
Премахването на излишните мазнини и тонизиране на тялото.
По-щастливи – да кардиото влияе на настроенията и редуцира депресията.
По-енергични през целия ден – кардиото отпуска тялото и ви прави по енергични и по-спокойни през целия ден, също така редуцира умората и псичхитеското напрежение.
Спомага за загрявка – при влизане в залата е хубаво да направите 5 минутно кардио, като така ще раздвижите тялото си, ставите и мускулите и ще го подготвите за предстоящото натоварване. Редовното и продължително кардио (поне 20 минути) ще спомогне  да се чувствате и изглеждате по-добре.

Кардио и качване на мускулна маса

Кардио тренировката няма да попречи на качването на мускули, освен ако не прекалите с него или не с храните и спите добре! Тъй като при тежките физически тренировки тялото ни си поставя мускулите които тренираме като важен фактор за оцеляване, когато правим кардио то ще се стреми да изразходва енергията складирана за целта, която се явява нашата подкожна мазнина. Всъщност кардиото би помогнало да покачване на мускулна маса, тъй като при редовното изпълнение на подобен тип натоварване ще забързате работата на вашето тяло (метаболизма) и ще му дадете възможност за по-бързо и по-добро възстановяване, което ще доведе до повече мускули. Разбира се кардиото няма да ви донесе тялото което искате, освен ако не се храните с необходимото количество енергия!

Кардио и сваляне на мазнини

Кардиото е най-добрия начин да загубите излишните килограми. Ако се храните правилно според вашето тяло, и правите редовно кардио, ще се чувствате в пъти по-добре и ще сваляте мазнините, които ви пречат да покажете изваяните мускули които се крият под тях! Кардиото както вече споменахме забързва метаболизма ви и гори голямо количество енергия, което ако не сте приели през деня ще бъде изгорено от вашите мастни запаси.

Какво е добро кардио?

Доброто кардио трябва да се прави често. Доброто кардио трябва да натовари тялото ви на около 50-80% от вашата максималната натовареност, като трябва да се задържи поне 20 минути на всяка сесия. За да измерим дали правим добро кардио, трябва да обърнем внимание на пулса си. Препоръчителния сърдечен ритъм които трябва да поддържаме зависи от възрастта ни. Нека дадем средните стойности за повечето възрасти:

Възраст Пулс (минимум и максимум)  
20  години 100–170 удара в минута
25  години 98–166 удара в минута
30  години 95–162 удара в минута
35  години 93–157 удара в минута
40  години 90–153 удара в минута
45  години 88–149 удара в минута
50  години 85–145 удара в минута
55  години 83–140 удара в минута
60  години 80–136 удара в минута
65  години 78–132 удара в минута
70  години 75–128 удара в минута

В таблицата можем да видим препоръчителните стойности на сърдечен ритъм по време на нашата кардио тренировка. Практически всяка дейност, която кара сърдечният ви ритъм да навлезе в тези стойности е кардио, но доброто кардио трябва да пази тялото ви от травми. Например ако скачате на въже за 20 мин е добра идея, но ако скачате на един крак 30 минути, то най-вероятно ще доведе до проблеми със ставите ви. Избирайте правилно тренировката с която да достигнете вашият целеви пулс, като внимавате за болки и проблеми със ставите и сухожилията. Кардиото трябва да се прави поне 20 мин за да е ефективно, но ако разбира се искате да се натоварите за повече време това не е проблем. Проблемът е когато се пренатоварите, обърнете внимание на ставите си и не прекалявайте с кардиото, особено ако усетите дискомфорт или болка. Разбира се, ако имате здравословни проблеми е добре да се консултирате с вашия лекар преди да прибегнете към тежка тренировка.

Кога е добре да се прави кардио тренировка?

Разбира се това е индивидуално, тъй като не всеки човек има сила за кардио след тежка тренировка. Избора за място и време на кардио опира до вашите физически  възможности и цели.
Сутришното кардио на гладно, се препоръчва от мнозина инструктори и лични треньори. Разбира се те имат право, кардиото сутрин гори повече калории, а от няколко изследвания се доказа и че енергията която горите всъщност се гори от вашите мастни запаси (подкожните мазнини). Това е добра новина за повечето хора. Лошата е, че сутришното кардио не е за всеки. Трудно човек може да стане да бяга или плува ако е гладен и сънен.
Добър вариант за кардио е преди тренировка, както вече споменахме, е добра идея за загряване на тялото. Лоша идея би било преди тренировка да се прави интензивно кардио, тъй като то ще попречи на добрата физическа тренировка, поради изтощеното ви тяло. Ако сте решени да правите кардио преди тренировка стараите се да не прекалявате и обърнете внимание на умората!
Друга възможност е кардио тренировката след тежка физическа тренировка. Този тип кардио е добра идея защото тялото ви вече е приключило с тренировката, а в повечето случаи се нуждае от него поради факта, че тялото ви е стегнато и напрегнато от тренировката. Кардиото ще отпусне мускулите и освободи от излишното напрежение.

За финал ще напомним да не прекалявате с кардиото, то е само едната страна на отслабването и може да доведе до сериозни контузии в случай че прекалите! Ставите на много спортисти които тренират различни видове спорт и кардио се натоварват и в следствие 30 годишен човек има износени стави които би имал един 60 годишен човек!

By Admin

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