Best Cardio Exercises To Lose Weight
If you're wondering how to burn fat quickly, then you will be interested in cardio exercises to lose weight. Cardio exercise or aerobic exercise as it is sometimes called, is the best way to burn fat.
Cardiovascular exercise can definitely accelerate your weight loss. For this to be effective, you will also need to cut your daily caloric intake.
You will also find that some types of cardio exercises are more effective than others when it comes to fast weight loss. Your choice of cardio exercise is an individual matter, based on your preferences, your current fitness level, what is available to you in your community and other factors.
When doing this or any other type of exercise, you must always listen to your body. You must discover the difference between discomfort and pain - and stop if you experience pain or any other sensation that seems unnatural. There is a big difference between pushing yourself to achieve a personal best and pushing yourself to the point that you experience injury or illness.
Always have your physician's approval before commencing a new exercise routine.
The following exercises are among the best cardio exercises to help you lose weight now.
Running
Running is a good cardio exercise because it uses your leg muscles, which are the largest muscles in your body. Another benefit of running is that it quickly raises your heart rate to the cardiovascular zone. Therefore, if you run or jog for half an hour, you will burn a high number of calories.
However, if you are new to jogging, or if you haven't jogged for quite a while, the smart approach is to take it slowly at first and gradually build up over time. Since running and jogging is hard on knee and hip joints (which bear most of the stress), you should probably avoid this type of exercise if you are overweight or have knee or joint problems.
Running or jogging is not the only cardio exercise that uses the body's large muscles. If running is not your choice, consider others like Nordic walking, cross country skiing, snow shoeing, swimming, aerobic dance, bicycling, spinning, rowing, etc.
Team Sports
Team sports have several advantages when it comes to cardio exercise to promote weight loss.
To begin with, your mind is distracted by the game or practice session underway. Therefore, you are less likely to focus on the physical effort that is demanded of you. You may be almost unaware of the energy expended as you participate on a team. This could be because your body releases endorphins while you are busy with your sport.
The second reason why a team sport is a good choice is because the energy expenditure occurs in stops and starts. Because it is unpredictable, your body cannot go into a survival mode in which it tries to preserve existing fat cells for future use. Our bodies like to hold on to the fat that is stored there; it is a throwback to ancient times when survival depended on having fat to burn during times of war or famine. Periodic spurts of energy, as happens during team sport, trick your body into burning the fat instead of storing it.
And lastly, team sports are a social activity. You are more likely to stick with an exercise if you are sharing it with other people.
However, you should have a degree of fitness before engaging in team sport. Otherwise, you are prone to injury.
High Intensity Interval Training (HIIT)
High intensity interval training is a type of cardio exercise in which you perform at moderate level for a set period of time (perhaps 15 or 20 seconds) and then perform at the highest level you can for the same period of time. You repeat these cycles several times.
When you are starting out, performing as few as four sets with a short rest half way through will give you a good workout, even though the total time spent is under five minutes. With practice, you may be able to work up to 15 or 20 minutes. Keep in mind that this work is highly demanding; you may need to rest for a few seconds from time to time.
HIIT burns a huge amount of calories, which as you know contributes to losing weight. Even better, interval training raises your metabolism and keeps it at this elevated level for several hours afterwards.
In this respect, high intensity interval training works in the same way as team sports. Your body cannot move into fuel economy mode because it cannot adjust to a steady output of energy. If you alternate between running and sprinting, for example, your body will reach your theoretical maximum burn rate. Although some people find HIIT to be less enjoyable then team sports, it usually burns more calories.
Cardio exercises to lose weight are a key component of any diet and weight loss regimen.
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