Since extra energy is required during
First of all, you need to understand that the number of calories burned during physical training or some cardio depends not only on the choice of specific exercises or even on the type of activity, but on the duration of this training and heart rate. (2) For example, swimming and jumping rope require the same number of calories. (3)
The outcome of indoor cardio workout on weight loss.
The mechanism by which indoor cardio workout leads to weight loss is not at all instantaneous burning of calories from the breakfast eaten earlier (or fat from the reserves on the stomach and sides), but the gradual development of the body’s ability to form reserves of fast-available energy for exercise in muscles. (4)
As a result, it changes the metabolism, and the excess calories of carbohydrates begin to accumulate in the form of glycogen in the muscles, and not in the way of fat on the abdomen. (5) At the same time, weight loss is part of the recovery period after workouts, achieved only in the case of a general lack of calories in the diet. That is why diet is always more critical than exercises. (6)
The best indoor cardio workout for burning fat.
To make the body to use fat as fuel, you must first empty the carbohydrates stored in muscles in the form of glycogen. That is why indoor cardio workout for weight loss should be either long (at least 30-40 minutes) or should be performed immediately after strength training when blood sugar levels are minimal. (7)
The third option for an effective indoor cardio workout to burn fat is to perform high-intensity interval training HIIT, but this type of training is more suitable for professional athletes than for ordinary people who want to lose a few pounds. In their case, the best will be long-term cardio training of moderate intensity. (8)
The combination of indoor cardio workout and strength training.
Cardio before strength training is an essential part of the workout since it is necessary both to prepare the body for exercise in general and to increase the activity of the blood flow and increase the temperature in particular. (9) A proper warm-up should always include 5-10 minutes of light cardio with a pulse of 120-140 beats per minute. (10)
However, cardio, performed after strength training, will have an extremely adverse effect on the effectiveness of the core workout – even though fat burning processes are activated, at the same time the level of the stress hormone cortisol, which destroys muscles, increases. In addition, it is the high level of cortisol that is responsible for gaining excess fat on the abdomen. (11)