Heart or Breaks? The Battle Against Fat Tissue

The aim of cardio training is to provide adequate oxygenation to the entire body. This is achieved by maintaining a constant, elevated heart rate. The ideal heart rate to maintain during such a workout is 60-70% of the maximum heart rate. This can be determined using special tools or by using the following formula: 220 - age = approximate maximum heart rate. For example, if someone is 25 years old, their maximum heart rate is around 195 beats per minute. 60-70% of this value gives a range of 117-136 beats per minute, in which the training should be performed. There are many ways to perform cardio training, and the most common division is training on equipment and outdoor training. Most people use equipment available in gyms such as treadmills, exercise bikes, rowing machines, and stair climbers. Cardio training on equipment has some advantages: the workout can be done regardless of the weather, and there is no need to purchase an additional heart rate monitor as it is built into most equipment. However, the disadvantages are primarily monotony and lower oxygen concentration than in open spaces. When it comes to outdoor training, the most commonly performed exercises are jogging, cycling, swimming, or fast walking. The main advantage of outdoor training is the constantly changing scenery depending on the chosen route, which reduces the risk of boredom. In addition, outdoor training provides better oxygenation of the body, especially in natural environments such as parks, forests, or lakes. So when should cardio training be performed to most effectively deal with excess weight? Studies have shown that the best time to perform cardio training is immediately after strength training, when blood sugar levels are stable and can even be slightly lowered. However, other studies have shown that cardio training is only for burning calories during its execution - so there is no difference when it is performed, as the deepening of the calorie deficit is what matters. However, if some studies recommend performing cardio after strength training, and others claim that the time of day does not matter, it is best to perform the workout on an empty stomach or immediately after strength training.