❤️ Cardio Training Guide

HIIT, LISS, Running — How to Train Your Heart and Burn Fat Most Effectively

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🔥 HIIT Workouts 🚶 LISS Cardio 🏃 Running 📋 Plans 💡 Tips
🔥 L-carnitine ⚡ Pre-workout 🥩 Protein 🔋 For Energy

🏃 Running Technique and Tips

Running is one of the most popular forms of cardio, but improper technique can cause injuries. Here is what you need to know:

👣 Running Technique Basics

  1. Foot contact: land on the midfoot (not on the heel or toes). Heel strike slows momentum and increases injury risk.
  2. Step rate (cadence): aim for 170-180 steps per minute. Shorter, more frequent steps are more efficient.
  3. Posture: straight back, leaning slightly forward from the ankles (not from the waist). Shoulders relaxed.
  4. Arm action: elbows bent ~90°, movement forward and back (not across the body), hands relaxed.
  5. Breathing: rhythmic — inhale over 3 steps, exhale over 2 (or 2:2 for faster running).

📅 Running Plan for Beginners (8 Weeks)

WeekRunningWalkingTimesTotal time
1-21 min.2 min.6-8x~20 min.
3-42 min.1.5 min.7-8x~25 min.
5-64 min.1 min.5-6x~25 min.
78 min.1 min.3x~27 min.
820 min. without a break—1x20 min.
🔥 L-Carnitine Before Cardio 🥩 Protein for Recovery 🔋 Energy Supplements ⚡ Pre-workout

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💡 Did You Know?

🔥 HIIT and Metabolism

One 20 min. HIIT workout can increase metabolism for 24 hours after the workout — the so-called "afterburn" (EPOC) effect.

🧬 Fat-Burning Zone

The highest percentage of fat is burned in the 60-70% max HR zone (LISS), but HIIT burns more total calories.

🏆 L-Carnitine Synergy

L-carnitine + cardio = a powerful combination for fat burning. L-carnitine helps transport fatty acids into the mitochondria.

❓ Frequently Asked Questions

How Much Cardio per Week Is Optimal?

For health maintenance — 150 min. of moderate-intensity or 75 min. of high-intensity cardio per week (WHO recommendation). For weight loss — 200-300 min. per week.

Can You Do Cardio Every Day?

LISS can be done every day. HIIT is recommended no more than 2-3 times per week so the body has time to recover.

Cardio in the Morning or Evening?

Both options work. Morning cardio can help build a healthy routine, evening cardio can reduce stress after the workday. The most important thing is consistency.

Running or Cycling — Which Is Better?

Running burns more calories per minute, but cycling is gentler on the joints. Best is to combine both.