Cardio exercise is the fastest way to burn calories and lose weight. While nutrition and weight training are also important, cardio burns the most calories and will help you reach your weight-loss goals.
Identification
Cardiovascular exercise, or cardio, involves raising your heart rate by using large muscles. Many different forms of cardio exercise exist. Aerobic exercise is cardio that involves oxygen. This is usually exercise done at a lower intensity. At this level, the body burns a higher percentage of fat. Anaerobic exercise has a higher intensity level and burns more calories overall.
Types
Your heart rate can be raised in many different ways. Cardio exercises include running, bicycling, using an elliptical machine, swimming, in-line skating, cross-country skiing, ice skating, group fitness classes and competitive sports. Find an activity you enjoy and incorporate it into your workout plan. Try to pick a variety of activities so your body does not get used to doing the same thing every day.
Time Frame
First, determine what your weight loss goal is, then develop a program to meet that goal. To lose a pound a week, you need to burn 3,500 calories more than you consume. It is not recommended to lose more than two pounds in a week. Paul-Brian McReyonolds, cardio specialist at Hollistic Fitness, recommends doing four cardio workouts a week. Two of the four should be high intensity, and the other two should be 30 to 60 minutes of aerobic exercise at a moderate intensity.
Benefits
On top of burning calories, cardio exercise fights chronic diseases such as heart disease, osteoporosis, type 2 diabetes, certain types of cancer and high blood pressure. It also improves your mood by sending chemicals such as serotonin to your brain and boosting self-esteem. Exercise also increases your energy and helps you sleep better.
Considerations
When starting an exercise program, ease into it. Do not do too much too soon because it will lead to injuries. If your workout leaves you in pain, slow down. Also, make sure to cool down and stretch after each workout.
To optimize your weight loss, make sure to eat healthy and lift weights as well. These two activities complement cardio exercise and lead to more weight loss.
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