Introduction
Aerobic exercises which are also known as cardio machines are among the most efficient tools in fat loss and generally enhancing your fitness levels. With cardio exercises, it is easier to lose that annoying extra weight, build stamina and achieve better heart health. The following article will feature the five best cardio workouts for losing weight effectively and fast.
1. Running
Walking is one of the most effective forms of cardio workouts that can assist you lose body fat quickly. This type of exercise is a perfect example of an activity that selectively targets certain muscles and raises your metabolic rate, making it easier to shed pounds in a very short space of time. No matter if you are jogging on the treadmill or out on the street or cycling on an exercise bike, you are going to burn fat.
Again, to get the best out of running as far as fat burning is concerned, you should warm up for 5 to 10 minutes gradually increasing your speed and winding up for 5 to 10 minutes. If you are not a great runner, make walking or jogging intervals instead.
2. The High-Intensity Interval Training or HIIT.
Here is a type of anaerobic cardio workout called High Intensity Interval Training (HIIT), that involves some very intense exercises for a short time interval with rest or less active exercises. The reason why HIIT is such a fantastic fat-burning training regime is because it not only elevates the heart rate, and thus the metabolic rate of a person but also helps the body to consume more energy even after the workout is done.
Jumping jacks, mountain climbers and burpees are examples of HIIT workouts. Do each of the exercises for the set time then interrupt it with short break before going back with the cycle. A sample HIIT workout may look like this:
- 30 seconds of jumping jacks
- 30 seconds of rest
-Mountain climbers to the tune of 30 seconds
- 30 seconds of rest
- 30 seconds of burpees
- 30 seconds of rest
Continue this for about 10 to 15 minutes.
3. Cycling
Another great cardio exercise that one can perform in order to effect fat loss is cycling though this is a personalized way of cycling an be done in the gym as a training regimen or on the roads. Whether you have been working out on an exercise bicycle in the gym or have taken your mountain bike for a ride around the countryside, cycling also involves the leg muscles, abdominal muscles, arm muscles and increases your pulse rate.
To get best of both fatty acids utilization and the intensity opt for both Low Intensity and High Intensity cycling. A sample cycling interval workout might look like this:
30 seconds of fast cycling at a low Cadence
1 minute of high intensity fast being maintained
Repeating this sequence for a total of twenty to thirty minutes.
4. Swimming
This aquatic activity is a low impact, total body cardio workout that aids in fat calorie utilization, muscle strengthening and improved cardiovascular systems. It is therefore ideal for almost anyone, with special benefits to those who have some level of disability, joint or muscular pain due to injury or otherwise.
To make the most out of fat burning abilities of swimming include different swimming styles and strokes including freestyle, backstroke and breast stroke. Long continuous training should be strived and short interval swimming is compulsory.
5. Rowing
Rowing is an extremely active aerobic activity that involves the lower body, including your legs and your back, your abdominal muscles and your arms, simultaneously working your cardio and burning fat. This exercise can be done indoors and there is usually a rowing machine under weights in most business offering gym services.
It is always recommended to incorporate as much of steady state or interval rowing workout as possible to burn fat ideally. A sample rowing interval workout might look like this:
– Easy Rowing – 2 minutes at a relatively low rate
60 active seconds of rowing and 60 seconds specific to the individual’s efforts at a fast pace
Reinforce this sequence for the desired time that ranges between 20 -30 minutes.
Conclusion
To get positive effects when planning for weight loss, here are five fat-burning cardio exercises that may help in burning calories while strengthening the cardiovascular system: It is always advisable to go a notch further, however, by ensuring that you observe a balanced diet when exercising on the cardio machines. Talk with your doctor before beginning a new exercise routine and always begin exercises at a moderate level to minimize injury. Okay, let the fat burn now!
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