The best workouts are always the ones that focus on your muscle group. Cardiovascular exercise affects more muscle mass and not only builds up resistance, also burns a great amount of calories. If your goal is to lose weight, slot in 30-60 minutes cardio session per week into your workout regime.
Here are the top 5 most effective cardio exercises for weight loss:
Although great for beginners, walking probably is not the best form of exercise for losing weight and achieving fitness. This is because it is of a much lower intensity compared to other exercises. The lower the intensity of an activity, the smaller the number of calories you burn. Per hour of walking burns only around 300 calories. Metabolism will increase for one-two hours after walking, as opposed to higher intensity cardio activity where it can be increased for up to 24 hours or longer.
Obese people or those with injury can opt for walking as a build up to higher intensity workouts.
Running is a high-intensity workout and one of the most efficient ways to burn calories. This cardio activity burns around 600 calories per hour and improves the cardiorespiratory condition. Running is most effective on the hips, arms and the lower body. For fat burning purposes, the variation on running that could be considered is jogging.
Running can be seen as a higher intensity workout to burn more fat, to recruit muscle fiber in the legs, to increase metabolic rate for up to 24 hours and help to prevent osteoporosis.
Cycling burns around 600 calories per hour and is much more likely that your thighs, bum and waist will all slim down and tone up. It can be done on either a stationary bike (the preferred option for those wanting to specifically burn body fat), or on the road.
Cycling is useful as it is a low-impact but high-intensity method to strip body fat and improve fitness.
Swimming provides a great total body workout as it is a very low impact workout that burns a high number of calories, as the body is working in a weightless environment, and so there is little risk of injury. It builds up muscle, develops cardio-respiratory fitness, and burns calories.
Swim for 30 minutes and try advancing it to 60 minutes, to burn around 600 calories. For more advanced swimmers, to be able to lose weight, you will need to maintain proper form and keep your heart rate elevated to make out the difference.
5. JUMPING ROPE/SKIPPING
Jumping rope is the most effective aerobic exercise that can really get your heart pumping, and help you burn around 1000 calories per hour. It not only boosts your heart rate up, so your cardiovascular system improves but also burns an impressive amount of calories in a relatively short period of time.
Skipping is useful for burning a high number of calories in a shorter duration and helps to prevent osteoporosis due to its high impact nature.
To conclude, to get into great shape, it is generally accepted that some aerobic training will be needed. However the type of training and the methods used will differ from person to person, and to achieve superior results, it is important to select an activity that will work to your best advantage.
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