When it comes to weight loss, cardiovascular exercise is mandatory. Not only does this type of exercise build up your aerobic capacity, but it also burns calories. The recommended types are ones that you enjoy and will do four to five days a week. Also take into consideration the duration of your workouts. According to the American College of Sports Medicine, you need to do 60 to 90 minutes to lose weight.
Power Walking
Regular walking is known for its low-impact, yet effective benefits on bone health and weight reduction. To challenge your body, turn a normal walk into a power walk. Instead of walking at a moderate pace, walk as fast as you can without jogging and accent your arm swings. This will give you a more intense workout and you still won't be placing excess stress on your joints. If you want to challenge yourself and your joints are in good shape, run instead of walk. You can also include running and walking together in your routine. This is known as interval training. According to MayoClinic.com, interval training is simply alternating bursts of intense activity with intervals of lighter activity.
Biking
When it comes to biking, you have two options--outdoor biking and indoor biking. The obvious difference is the type of bike you use. If you like being outside and being surrounded by nature, hop on a mountain bike or road bike and take off down the road. If you'd rather go to the gym, hop on an upright exercise bike or recumbent bike. A recumbent bike would be best if you have lower back pain, because it has a backrest. All forms of bikes are low impact and they not only burn calories, but they also tone the glutes, quadriceps, hamstrings and calves.
Elliptical Training
Elliptical training is right for you if time is not on your side. This type of cardio works your upper and lower body simultaneously, which gives you the ability to get a good workout in a short amount of time. The muscles in the back, arms and chest get worked as well as the glutes, quads and hamstrings. To use an elliptical, stand on the foot platforms, grab the upright handles and move them back and forth while you also move the foot platforms back and forth.
Kickboxing
Kickboxing is a type of cardio that is generally done in a group setting at the gym. Oftentimes people do not like exercising alone, and that causes them to avoid it altogether. If you prefer the group and fitness room atmosphere, then attend kickboxing classes. In these sessions, expect to throw a lot of punches and kicks as well as jump rope and do body-weight calisthenics.
Dance Classes
If you like to dance and dread the idea of doing conventional cardio, step outside the box and attend cardio-dance classes. These high-energy cardio classes blend Latin dance, salsa, merengue, African dance and conventional toning exercises into an hour-long workout.
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