High intensity cardiovascular exercises performed three times a week for 30 to 45 minutes, is the most effective way of losing weight and increasing your metabolism. You can burn 250 to 500 calories by bicycling for 30 minutes and 400 calories in 30 minutes of swimming, specifically doing the breast stroke. Running is also an excellent means of of weight loss. A 145 pound individual can burn 300 calories by running for 30 minutes.
Cycling
Cycling is an excellent means of appetite suppression, increased caloric expenditure or output, increased metabolic rate and maintaining a lean body mass. Cycling at intervals is an excellent method for increasing your caloric expenditure. Cycling at four minute bursts with 90 percent effort and resting for two minute intervals resulted in a 36 percent increased weight loss and 13 percent increased cardiovascular fitness.
Swimming
Swimming is an excellent cardiovascular workout. It requires the use of all major muscle groups, allowing you to build lean muscles and burn calories. The buoyancy of water is especially helpful for obese individuals. It significantly reduces their weight and alleviates stress on the joints, back and hips. A 160 pound individual will burn 500 calories by swimming for an hour.
Running
Running is an excellent aerobic workout that can be done in any setting. A 160 pound individual will burn 986 calories in an hour, running at a speed of 8 mph. Stated differently, you burn 70 calories for each mile ran per 100 pounds of body weight. Your calorie expenditure does not depend on your speed, thus you can jog or run longer distances at a slower pace. Jogging is a great way to start running, lose weight and build your endurance. In fact, a 160 pound individual jogging at 5 mph will burn 584 calories in an hour. Thus, jogging or long distance running for two hours will burn the same amount of calories as running at 8 mph in an hour.
Jumping Rope
Jumping rope is a high intensity aerobic exercise, ideal for weight loss, endurance and performance improvement. A 160 pound individual can burn 730 calories by jumping rope for an hour, and 10 minutes of non stop jump rope at 120 RPMs is equivalent to 30 minutes of jogging, 30 minutes of raquet ball or 720 yards of swimming.
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