Cardio exercise training is probably the best way to lose weight and improve your overall health. MayoClinic.com also credits cardio exercise with boosting the spirit, combating chronic disease and tackling insomnia. Cardio training is typically divided into high intensity and low intensity, depending on exertion. Men’s Total Fitness reports that fat loss is best achieved by simply pushing yourself as hard as possible for as long as possible.
Walking
Walking is one of the best forms of cardio exercise because it is easy on the body and it requires no equipment or skill. Use a heart rate monitor to make sure you hit your target heart rate. Fitness.com lists this formula: 220 minus your age equals your maximum heart rate. As you start training, workout at 60 percent of your maximum. To intensify your workouts and lose fat, walk fast enough to stay at 70 percent
Running
Running is a simple, high-intensity workout that requires nothing more than a solid pair of running shoes. The Cleveland Clinic calculates that the average person will burn 250 to 300 calories on a 3-mile jog. Running can also improve your state of mind, according to the Runners Guide website. It not only alleviates stress, but runners often experience the release of endorphins that create a sense of euphoria and well-being. Relieve your body with a long, slow stretches after each run.
Cycling
Cycling is a popular exercise that increases the body’s blood flow with minimal impact on the knees and ankles. Bikes can be used as a mode of transportation or for a low-intensity cardio workout. Cycling can also be extreme. Join a group indoor cycling class for a high-intensity, calorie-blasting workout. The website 24 Hour Fitness.co.uk reports that cycling is one of the few exercises that battles cellulite as it tones and strengthens the legs.
Rowing
Rowing is a fun cardio training option that builds total body strength. It works all major muscle groups, including arms, legs, back, abdomen and glutes, according to the Foss Rowers website. Foss Rowers also reports that rowing burns calories faster than biking at the same rate of exertion, which makes it a more efficient workout. Rowing is a wonderful alternative because the smooth rhythm is impact-free. Add it to your workout routine to rest your knees and hit different muscle groups.
Cardio Classes
Fitness clubs offer many cardio class options. This is a great way to add a social aspect to your workouts. Classmates inspire each other to work harder and stay motivated. Group classes can include anything from step aerobics to cardio dance. Many teachers are offering boot camp classes that provide a continuous variety of running, push-ups and sit-ups. Enroll in a weekly class to spice up your fitness routines and meet friends with similar goals.
Member Comments