Incorporating cardio into your workout plan is one of the best ways to lose weight. Cardio training is good for our body, even if we are not trying to lose excess fat. But to be effective, there are a few things to consider. Getting good hydration before, during, and after your workout is one of them.
Start with a good warm-up.
Warm-up exercises are a prerequisite before playing sports. They promote blood circulation throughout the body, preparing the heart for the upcoming stress. Another benefit of a warm-up is that it raises your body temperature, the oxygen flow you need to work out effectively.
Cool down after exercise
We are used to taking a refreshing shower right after exercise. When your cardio workout is over, avoid rushing to take a bath and give your body at least 20-30 minutes. After exercising, your heart is still beating faster than usual. Your body warmth is higher, and your blood vessels are increased. Proper cooling also helps you burn more calories.
Be careful with food before and after exercise.
Provide a healthy diet about an hour and a half to two hours before exercising. It is important that the type of food is such that it gives you energy for this high-intensity workout but contains healthy calories and is not digested for a long time. Choosing the right food before and after exercising will help you gain more energy, lose extra pounds, and build muscle.
You can eat a handful of raw nuts before exercising, a banana with peanut or sesame tahini, two hard-boiled eggs. After exercising, add a piece of lean meat, fish, fresh salad, protein shake, eggs.
Add variety to your workout.
Doing the same exercises in every workout will initially help you shed those extra pounds. But in the long run, this is not a winning strategy. This is because the body becomes accustomed to the type of exercise that results in minor weight loss. So try to add variety to your program every 3-4 weeks. If you have chosen a walk, alternate between running and running, walking along the slope, diversifying with the help of an ergometer, with a cross-trainer.
Don't forget the intensity.
This is important in cardio workouts for weight loss. For example, if you decide to run on a treadmill in the gym or outdoors while maintaining a constant pace, increase your speed every few seconds. If you find it difficult to maintain it, run at a higher speed for 30-60 seconds and then return to your usual pace. So do a few quick turns. This also applies to other equipment designed for cardio, raising the load level to affect your workout.