The best cardio exercises for weight loss have the purpose of increasing your heart rate and burning calories. In order to receive the best results, you must do 30 minutes of moderately brisk to high-intensity level on at least five days of the week, according to the American Heart Association. If you cannot carry on a conversation while exercising, you are overdoing it.
Walking, Running and Jogging
Start by going for a brisk walk. If you have not exercised much, beginning a walking program will help you burn calories, according to exercisegoals.com. Walking is the preferred method of gaining physical activity, according to the American Heart Association. Walking is convenient and can be done either indoors or outdoors. It is low-cost, with your only expense being the price of a good pair of walking shoes. Join a walking group, walk during your lunch hour, walk for a cause or go for a mall walk. You can burn almost 300 calories by walking a moderately brisk pace for one hour, according to the Mayo Clinic. To increase your intensity, and burn more calories, increase your speed as you progress. Power walking, running and jogging involve advanced walking and calorie burning. Running 8 miles per hour will burn an impressive 986 calories, if you are 160 pounds. Jogging 5 miles per hour will burn 584 calories.
Stairs, Rowing and Climbing
Using different gym equipment will help. Riding a stair treadmill, a form of indoors walking or jogging, will burn between 660 to 980 calories per hour. A stair climber machine will serve the same purpose. If you do not want to use a stair treadmill, climb up and down stairs and get the same cardio benefit. Using a stationary rowing machine will help you burn between 511 to 765 calories. Of course, you can get in an actual rowboat and burn the same calories. Burn between 511 to 765 calories and go cross-country skiing or use an elliptical machines that simulates the movement, according to the Mayo Clinic and exercisegoals.com.
Water Activities
Swimming provides an all-body workout that burns many calories. Start swimming laps and burn between 511 to 763 calories, depending upon your weight, according to the Mayo Clinic. Swim the width of the pool, if you are beginning. As you progress, you can start swimming the length of the pool. Swimming may be your best option if you experience any joint discomfort or have other health ailments that make land-based exercise difficult, according to the University of Washington Orthopedics and Sports Medicine Department. If swimming is too intense, get your cardio exercise by doing water aerobics. Start doing some pool walking, water jogging or other activities.
Bicycling
Bicycling is another one of the best cardio exercise for weight loss. There are many versions to choose from, also. Riding a stationary bike can be done indoors while watching television. Enjoy the outdoors while getting your cardio exercise. Start mountain biking or doing cross-country bicycling, according to exercisegoals.com. Make certain your seat level is proper, according to the University of Washington Orthopedics and Sports Medicine Department. Your proper height is when your knee is as straight as possible with the pedal at its lowest point.
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