Cardio exercise is the most effective and important thing that you can do to lose weight. Regular cardio exercise is the solution to your weight problems. In fact, there are so many choices and you might go crazy on which type of cardio exercise you want. Of course you would go for the most effective. Here are the best cardio exercises and activities that you can perform in order to keep those calories away and have that great shape you had been aiming for.
Cross-country skiing – This is a very good cardio exercise. Whether you are in a gym machine or if you are swooshing over the thick snow, you are sure that your calories and weight is reduced. The good thing about this activity is that it includes both the upper and the lower part of your body. This means that it won’t take too much to get your heart rate high and soaring. But the bad thing about this is that it is hard and not all people can perform this cardio activity.
Running – is the most common and natural activity that you can do. In fact, it is part of your daily activity although it comes very often but at times, you will find yourself running during some unwanted instances or if you are in a great hurry. The good thing about running is that you don’t need cardio exercise equipments. You just need your body and enough energy to keep you on the go. When you are running, you will notice that your body gives off too much perspiration which is a good advantage. When you are sweating, it definitely means that you are losing calories and fats. The hard part of this cardio activity is that you need to watch your knees. Running might cause you some unwanted discomfort and pain.
Bicycling – cycling gives you a greater cardio. In this type of cardio activity, you are using your legs with all the power and energy. In doing this, your endurance is increased while burning the calories which are in between 250-500 in just 30 minutes. But it will depend upon how fast you have been cycling or it will depend upon how high your resistance is.
Swimming – swimming can be compared to cross-country skiing which is also considered a full body exercise. When you swim with certain strokes, all the body parts are moved and causing it to heat up. If you want to have a successful calorie burning, you can do a certain stroke for about 30 minutes and you will find out that you have lost 400 calories easily. The good thing about swimming is that you are sure that you are free from injuries because you are inside the pool and free from unwanted circumstances.
Step aerobics – this targets your legs especially the muscles. Although this doesn’t look too perspiring, this allows you to burn about 400 calories in just 30 minutes.
Now these are the top cardio exercises that you can choose from. Different people have different choices when it comes to exercises. You should choose the cardio exercise that you are comfortable with. You will of course have to consider your health. Your body and health should be in good condition to prevent worsening of your diseases. Now what are you waiting for, don’t waste time to lose those calories.
Do Cardio the Right Way
In order to optimize the results of your cardio activities you should make sure that you are exercising properly. Any physical exercise not done properly will garner poor results and will have negative effects on your body. Consider these tips when doing your aerobics exercise & see the outcome.
Tip #1. Do cardio with self-control. – Some people have the urge to over exercise thinking that it brings faster & better results. That is in fact untrue. Studies have shown that 45-60 minutes of cardio burns fat more effectively than two straight hours of intensive aerobics exercise. After 60 minutes, the body actually starts to burn your muscle mass & not your stored body fat! If you think you need more than an hour of cardio work everyday than space it out & do half the work in the morning & another in the evening. That way you are maximizing your metabolism & fat loss.
Tip #2. Choose a cardio activity that is fun for you. – There are plenty of aerobic exercises for you to choose from & you should be able to select one that is fun & interesting for you. Physical activity, like cardio, should be fun & not work for you. The psychological effect is as important as the physical exertion because you will only end up doing the work half-heartedly & therefore getting very little results. Aside from working on machines like the treadmill & the Stairmaster, you can also choose to incorporate aerobic dance or even sports to your routine. For example, if you happen to enjoy swimming then focus on this interest & make it a part of your cardio workout.
Tip #3. Have a clear-cut workout & dietary plan. – Before beginning your cardio routine, you should have a goal in mind. What do you want out of doing cardio? What results do you envision to get from it? Is it weight lose or body shaping? Also, you must bear in mind that to achieve your goal, it is best to include a well-planned diet with your workout. There are a lot of books & websites that can help you figure out the answers to these questions & plot a proper daily dietary schedule.
Tip #4. Know your intensity level. – It is important for you to know that cardio exercises does not only mean fast, fast, fast! Though there are high intensity aerobic exercises such as running & taebo, there are also less intensified aerobic work like swimming & walking. They key to cardio success & more fat loss is the combination of the two with shorter rest periods during the cardio set. The idea is to go from one set to another in quick succession with only 40-60 seconds of rests in between, this way your metabolism is maintained at a certain level.
Tip #5. Cardio first, workout after. – It is not the other way around. Cardio should be done before lifting any weights or working out in the gym. After a good workout, your body is in need of nourishment & this means food. If you still proceed to do more work despite the fact that your body is waiting to be fed, your body will turn on itself & you will start losing muscle mass. This defeats your entire workout objective to be fit & healthy. Remember, being thin doesn’t mean being healthy. For all you know, you may be dropping weight but all you’ve lost is muscle mass & not stored body fat.