With obesity levels steadily rising, now is the time to take action against unnecessary weight gain. Although many people believe that the only way to control weight is through close monitoring of calorie intake, there is another option. Cardio can burn large amounts of calories in a relatively short amount of time, allowing you more freedom when it comes to food choices.
Weight Loss Fundamentals
To successfully lose weight, we've all been told to take in less calories than we burn. If you simply flip that statement around---you must burn more calories than you take in---another method of weight loss presents itself. There are several good cardio exercises that can be used to burn enough calories to allow a comfortable level of freedom in the diet. This not only increases the likelihood of sticking to a diet, but it also helps keep the heart in good shape.
Aerobic vs. Anaerobic
Aerobic and anaerobic are the two major types of cardio. Aerobic exercise refers to low-intensity exercise performed over a moderate to long period of time. Jogging on the treadmill is a good example of this type of cardio. Anaerobic exercise, on the other hand, refers to high-intensity exercise performed in short bursts. Sprinting is a well-known type of anaerobic exercise. Both types should be used for optimal results.
Indoor Cardio
The most commonly performed methods of cardio are done indoors. The treadmill, elliptical, stationary bikes and Stairmaster are all examples of indoor cardio. These machines provide nearly instant information regarding heart rate and calories burned. Changing the resistance takes no more than a quick click of a button. With this convenience, you also have the potential for boredom and stagnation. The body quickly adapts to exercise when only few methods are used.
Outdoor Cardio
To combat the possible boredom and stagnation that often accompanies indoor cardio, head into the great outdoors. There are many more opportunities for a good cardio workout outside. Drive out to your local park and get a few laps in, running or biking. If you have a state or national park nearby, hike. The greater the elevation change, the better. Sports junkies can head out to the fields and enjoy a competitive game of football or baseball.
Tips and Tricks
Combine all of these types of cardio for the best weight loss results. Because the body adapts quickly to most types of exercise, change things up on a regular basis. Spend a day in the gym riding a stationary bike, spend another day playing basketball with your friends and then spend one more day hiking in the woods. Remember to start slow. The last thing you want is an injury that could halt your weight loss altogether. Begin by performing cardio once or twice a week for 20 minutes, and slowly work up to longer and more frequent sessions.
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