Obesity levels have risen to all-time highs over the past decade and don't appear to be stopping anytime soon. As some people are beginning to realize the health effects that accompany this condition, changes are being made. Dropping calories isn't the only option for weight loss, however. Athletes aren't the only individuals who can benefit from cardio training. While it is a good stamina builder for those who compete in various sports, cardio is also an indispensable weight loss tool.
Weight Loss Basics
To achieve weight loss, one simple need must be met. The total calories burned throughout the day must be greater than the total calories consumed. To accomplish this, many people think to immediately lower calories, often into dangerously low ranges. The other option involves cardiovascular exercise several times per week. Because cardio can burn a large amount of calories, it can provide a little leeway in the kitchen and might even save you some sanity.
Types of Cardio
There are several different types of cardiovascular training. They fall into two major categories: aerobic and anaerobic. Both can be utilized successfully for weight loss. Aerobic cardio is performed at a low intensity over a long period of time, usually in the form of jogging or cycling. These exercises are often referred to as steady state. Anaerobic cardio, on the other hand, is exercise performed at a very high intensity for a short period of time. Sprinting and plyometrics are two types of anaerobic cardio. High-intensity interval training is another popular type of anaerobic cardio.
Indoor Cardio Exercises
The most common types of cardio training are performed indoors. Some of these exercises include the treadmill, elliptical, stairmaster and stationary bikes. They come equipped with heart rate monitors and allow for quick changes to the resistance. Many of these machines even provide the user with an approximate number of calories burned. The main benefit to using indoor cardio equipment is convenience. It's easy and controlled. Unfortunately, it can also become stale and boring over time.
Outdoor Cardio Exercises
As people have become bored with traditional indoor cardio equipment, many have turned to alternative methods of cardiovascular exercise. The outdoors provides a wealth of options for individuals looking to lose weight and enjoy the environment at the same time. Rather than run on the treadmill or cycle on the stationary bike, head out to your local park and get a few laps in. If you aren't a fan of running or biking, try rollerblading or hiking. For those with achy joints, swimming is a good no-impact exercise that can really burn some calories. If none of these options sounds appealing, any of your favorite sports will do.
Additional Tips
The options for cardio training are nearly endless. There are, however, a few basic guidelines that should be applied to any type of cardio you choose. Make sure you exercise at least three times each week. While any amount of exercise will provide some benefits, you will burn more calories with more exercise. Try to make each cardio session last at least 30 minutes. Because the body is smart and does adapt easily, consider rotating cardio exercises throughout the week. Play volleyball on Monday, hike on Wednesday and swim laps at your local pool on Friday.
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