Reveal the Power of Cardio for Sustainable Weight Loss. Best Cardio Exercises Tips
Cardio is an exercise generally used for attaining the goal of weight loss. Cardio exercise helps you to stay lean and gain muscles.
Most people prefer cardio for weight loss but still do not get the required results.
The reason behind that they are unaware that which type of cardio exercise their body needs the most.
Which is the best for quashing heart rate, and burning fat, these all consequences depend upon which type of lean body you are looking for or you have already.
Your required body alignments and authentic body shape are the major points to be pointed out when choosing the type of cardio exercise. Cardio exercise is popular worldwide.
Not because it helps in achieving weight loss goals but, also because it helps with many health-related problems.
Cardio exercise is generally accepted and the most popular exercise worldwide.
Cardio exercise can also be a boon to health that takes in sweating. But still, most people are unaware that what exactly cardio exercise is. What are the types of cardio exercises?
How cardio is different from any other exercises? Its benefits and nuisance. How much and how long you should adequately practice cardio?
You will get to know much about cardio in this article if you continue reading and grasping the complete statistics about that. Soon you will find a big knowledge bank of this exercise with you. (1)
What Exactly Cardio is
Many pieces of research and evidence state that people think of cardio as a stable state exercise. Such as jogging, running, and skipping only.
These are the only form of exercise that is concluded in cardio exercise. But in reality, cardio is everything.
Everything that should be concluded in any exercise except leisure activities like easy bike ridings and simple cycling.
- Elevation of breathing rates and heart rates also
- Enhance your body functions such as the circulatory system, lungs, and heart functions.
There are a few misconceptions about cardio, let’s take a look at those and try to clear them at a time.
Cardio as Aerobic Exercise
Cardio is not an aerobic exercise but, aerobic exercise is one of the forms of cardio.
Imagine your body as a mixture of two engines.
Aerobic and Anaerobic.
Aerobic refers to that it necessitates oxygen to perform its functions, on the other hand, anaerobic does not require oxygen for its functions or run.
Although both engines are always active one will work hard than the other depending on the intensity and duration of your weightlifting or training.
Aerobic exercise is relatively best for long and easy activities. That has the form of lower intensity. You can do aerobic exercise with lower-intensity activities for 30 minutes maximum.
While anaerobic is considered high and fast-intensity activities. As cardio exercise activities that are high-intensity interval training {HIIT}
Thus, both aerobic workouts and anaerobic workouts can progress your cardiovascular effectiveness. Both engines are resulting in cardio exercise.
To Get a Better Cardio Workout You Have to Track Your Heart Rates Regularly.
As cardiovascular exercise exactly refers to how strong and you’re your heart is working. You should know your heart rate.
You can track your heart rates with any heart monitor gadget. It is not essential to check out with some fancy heart rate monitor.
Traditionally most trainers used age-adjusted heart rate tricks to check the intensity while doing cardio workouts. Initially, there was a study that found that this trick is not good enough.
It does not provide accurate results for women. But then the latest studies and research on different age populations were found and concluded that there may be more practical and right ways to check out heart rates.
Considered Cardio as Any Exercise that Raises Your Heart Rate.
Any physical activity that raises your heart rate is not considered cardio.
To meet the criteria for cardio you should lift weights, run, do squats, and stroll between your desks.
The main focus and aim of cardio exercise are to challenge your cardiovascular exercise and boost your breathing rates as well as heart rates.
Exercises like abdominal exercises and biceps exercises have to target your abs and biceps.
Other leisure activities are not cardio exercises because they do not actually reinforce and enhance the function of the heart and lungs enough.
Reimbursements of Cardio
- Strengthening cardiovascular system
- Increase the capacity of intake of oxygen
- Pumps blood into muscles
- Remove carbon dioxide
- Abolishes waste
- Reduce stress
- Improve functions of the heart and lungs
Cardio helps more efficiently in pumping blood to the heart and continues its functions during both exercise and rest. (2)
Basic Types of Cardio Exercise
- Cycling
- Climbing stairs
- Dancing
- Hit
- Kicking
- Sports
- Swimming
- Running
- Rope jumps
- Walking with speed
These are some basic types of cardio although, cardio options are limitless.
Some effective cardio exercises surely help you to attain your weight loss goals and make your body strong and fit.
Let’s take a glance at some important points before looking at types. These points help you in choosing the best cardio exercise according to your ability.
- You must know about your physical limits. If you have a history of some serious bone injuries, you should avoid high-intensity workouts and should go for lower-intensity workouts.
- Always take care while choosing cardio that is convenient for you. Don’t rush with so many exercises that may bother you and your health after a slab of time.
- When you are doing cardio don’t think that you have to do workouts for long hours. 30 minutes of cardio is enough to burn your calories and get sweating.
- The main and last point to be noted is that it is up to your preference which cardio you can do continuously, and which time slot suits you for cardio in which you are more comfortable and freer. Must be sure that you choose adequate exercise.
High-Intensity Interval Training (HIIT)
HIIT workout is a very effective exercise. Most studies state that HIIT may vary in that you may burn 500 calories per hour to 2000 calories per.
These types of exercises are generally accepted worldwide because it has great intensity in each exercise.
HIIT provides you with the best results as well as burning ponds of calories and weight. There are some examples of HIIT.
Lower-Body Workout
In this, you have to complete circuits 4 times and take a rest for 1 minute.
Do sprint reps for 30 seconds, lunges reps of 25 for each leg, and squat jump reps for 1 min
Abs Workout
Same as said above as lower-body workout. Rest after each round of burpees.
Do sit-ups for 20 reps, crunches for 55 reps, and bicycle crunches for 55 sec.
- Hanging and raising knees for 40 sec
- Half burpees
- Stair stepper workout
Sprinting
Sprinting is an easy exercise. You can go outside, treadmill, on open ground, and even upstairs.
Sprinting can help you to burn more calories in less time. When you are looking to shed pounds, sprinting will be at top of the list.
Along with this jogging also burn a huge number of calories as well as raises your intensity.
The great part of sprints is there is no need for any equipment just go to any open or wide place where you have enough space for sprints easily.
This exercise does not dispense any muscle untouched. If you are looking for six packs, then continue with this one effective exercise.
Best ways to perform this exercise
- Try sprinting a lap and then jogging a lap especially if you are on any track.
- Continue repeating the same process as long as you can.
- On a treadmill, perform sprints for about 30-35 seconds then do little jogging and repeat the process.
Swimming
Most people used to do swimming usually for enjoyment or relaxation. It is a complete body movement or workout.
While swimming your body is floating on water and has to put in hard work to keep you floating and battling gravity until you are in the water.
You also burn calories while swimming. Within just 55 seconds of fast swimming, you will burn about 20 calories.
Best ways to perform this cardio
- Perform some laps after that take an interval from water treading and then repeat the process.
- Tread in water to burn more calories
- Toto burns extra calories; it is considered to swim at a higher level (if you are capable) and swim as long and as fast as you can.
Kettlebells
Kettlebells workout is not only cardio but is a combination of cardio and strength training. It gives effective results in calorie burning.
This workout may burn about 30 calories within 50 seconds only. Kettlebells consist of both aerobic and anaerobic exercises that also aid in the burning of calories.
There are very few cardio exercises those shade calories as well as build muscles.
A kettlebell workout is one in which you can burn approximately 650 calories in 20 minutes only.
Wrap Up
Here are some best and most popular forms of cardio are given.
All these ways and techniques will help you to lose weight and sooner you’ll get better results.
Incorporate these methods into your day-to-day lifestyle and get the best return.
