what Is The Best Cardio Workout?
Have you ever wondered what is the best cardio workout for burning off extra body fat?
Is walking (low intensity) better or running (high intensity) better for burning body fat?
Well, both low and high intensity exercises will help you burn off body fat. The question is which is more effective and burn more body fat.
What is your fat burning zone?
Low Intensity Cardio Workout
When scientists first reported that during intensive exercises, your body burn glycogen, which is a form of stored carbohydrates stored in your liver and muscles for energy and during low intensive exercises, your body burns body fat.
Everyone suddenly change their workout routines to perform low intensity exercises to burn body fat.
Well, the scientists were right when they said that our bodies burn more body fat during low intensity exercises like walking or a leisurely swim.
High Intensity Cardio Workout
During a high intensity exercise like running, our bodies burn a lot more calories.
Even if some of the calories burnt are from glycogen, we will still burn many fat calories as well.
Furthermore, high intensity cardio exercises crank up your metabolism even after your workout is done.
This means that your body will continue to burn body fat hours after you have stopped.
This effect is almost non existent in low intensity cardio or aerobic workout.
Accumulatively, your body burns up many many more calories during and after high intensity cardio exercises than lower intensive ones.
Cardio Workouts At Home
Most of these cardio exercises can be done at home or you don’t have to be a gym member to do them.
With most exercise you should always remember to warm up first and cool down afterwards. This means gently stretching and moving your muscles to start off with.
Suddenly moving into full exercise without building up first will cause problems such as stiffness and cramps. Ease yourself into it.
Then after exercise, the cool down is basically gently moving the muscles and joints to stretch and relax, as your body returns to its normal pace.
Walking As A Cardio Workout
Lose up to 300-400 calories/hour.
Yes, walking! Perhaps the simplest, most available exercise around is walking.
Walking is not only a great way to burn calories, but it’s also a low-impact workout so almost anyone can do it.
Now, if you’re searching to burn calories and lose weight you can’t just head out for a slow evening stroll.
In order to see results you need a brisk, moderately-fast pace in order to get your heart rate up and torch those calories.
Dancing As A Cardio Workout
Looking to have some fun with your cardio workout at home?
Then put on some music and do some dancing. Anything that gets your heart pumping exercises your cardiovascular system, and certain dance moves also help to build muscle.
Running As A Cardio Workout
Make sure you have a good pair of running shoes. The technology put into these shoes nowadays is highly researched and designed to reduce shock to the feet, ankles, legs and back. So don’t skimp on these – you get what you pay for.
Before you start your run, be sure to warm up first. Start with a brisk walk ensuring you move your arms vigorously gradually breaking into a slow jog. It is better to run at a speed to which you can still converse.
If you find yourself losing breath, slow your pace down until you’ve recovered.
If you are a novice runner try running and walking, until you can hold your run for 15 minutes.
Now increase the length and time of your run by a couple of minutes every other time you hit the road or treadmill, until you can run for 30 minutes without stopping.
Try to increase your run time by 10% each week, remember not to over do it and dont forget to warm down at the end of each by slowing down gradually.
When your run is complete stretch your legs for 30 seconds per muscle, hamstring, calf and thigh.
High Intensity Interval Training
High intensity interval training comes in many forms, but the goal remains the same: go all-out with your highest intensity for a short interval, then take a brief recovery and do it again.
These higher intensity periods increase the body’s need for oxygen, causing your system to search for that oxygen and therefore burn more fat than lower intensity training.
This training can be done with running, cycling, elliptical machines and even with weights.
An example would be. You can walk briskly for 5 minutes, then breaking into a jog for another 5 minutes. Then walking briskly again until you caught your breath and then sprint for a minute before walking again for another minute.
From this point, alternate between a sprint and a walk, a minute each and do this for the next 15 minutes and you are done.
Done correctly, you will be breathing through your mouth and should NEED the recovery in order to continue.
The best news of all when it comes to Hiit is that 20 minutes is plenty of time to get this done!
A 20-minutes Hiit session is more effective burning calories and fat overall than a 60-minute jog.
Cycling As A Cardio Workout
Lose up to 600 calories/hour.
Cycling is one of the best ways to get a good cardio-vascular workout.
First of all, if you are riding on the roads safety is paramount, always use the appropriate safety equipment when road riding.
You can stay fit by riding a bike to work, most people work within a five mile radius of there place of work, which is a perfect distance for a bike ride.
Exercise bikes can be used in a variety of ways, general riding for specified length of time, this is like going for a bike ride with out the dangers of road riding and the weather.
Warm up riding you can use an exercise bike for warming up the legs before a leg workout.
Also exercise bike classes, these classes are taken by an instructor, who will put you through various levels of pace, quite like a circuit training exercise with a bike.
You may find it surprising to find that riding a bike five miles 3 times per week will improve your heart rate, your posture, skin and weight control.
Some even say that riding and running are great ways of relieving stress.
Swimming As A Cardio Workout
For those of you fortunate enough to have access to a pool, swimming is one of the best ways to firm up and trim your body down.
Due to the resistance the water has on the body swimming involves all the major muscle groups this allows the body to burn up to 20% more calories than swimming through air.
Swimming a few lengths per day will keep you fit and give you an excellent workout.
Swimming also has less impact on the joints than say, running.
If you wish to take your swim a little further try picking up the pace of your swim, you can work up to a great aerobic exercise and give your body an excellent workout.
Start off by swimming 1-2 lengths at a time resting between sets if necessary, after you have swam ten lengths call it a day.
The next day repeat the process until you can swim five lengths without a break. Progress to ten lengths in by adding an extra length each time you return.
Jumping Rope As A Cardio Workout
There’s a reason the jump rope is a mainstay in a boxer’s training regimen.
It’s cheap, easy to do, increases foot speed, and burns a ton of calories.
Think of your favorite boxers, wrestlers, and fighters—they all jump rope. “Jumping rope not only enhances your footwork, shoulder strength, and coordination, but also simulates sprinting.
The best way to burn fat with a jump rope: While very few people can jump rope for 30 minutes straight, it’s best to do intervals of fast and slow jumps to keep you going.
Can’t do that very well? Jump as fast as you can for one minute, then rest for 20-30 seconds. Repeat until you’re done.