2 Best Cardio’s for Weight Loss

Cardio exercise is the first thing that most people think of when they think of a workout that will help them lose weight. But what kind of cardio should you do? Now that is a much harder question to answer. Running, biking, swimming, rowing, long and steady, short and fast. Every new study shows that some other kind of workout is the absolute best way to improve your cardio health and help you lose weight. I’ll show you a couple of different methods to help you figure out what is best for you.

Long And Steady

long-steady-cardio There are millions of people who have had a lot of success with heart rate training specifically long, steady cardio workout. An hour jog that gets your heart rate to the right level can do a lot for your weight loss. At about 80% maximum effort, your body will start to burn fat in an effort to create energy, but this can take 45 minutes to even begin. That isn’t easy for a lot of people, so if you can’t make it don’t be too hard on yourself!

To take care of that, you should set aside a good bit of time to workout. An hour long run will burn up to 500 calories but if you are anything like me you are going to have hard time running/jogging that long. However, for the purpose of burning fat it is necessary. Start out slow. Try 20 minutes of steady walking. Once you have worked your time up you can begin jogging and walking alternately. It can be hard to fit this much time into your schedule, but since you are doing a steady pace of exercise, extensive stretching isn’t necessary, which will save you a little bit of time. This is a question of stamina. Now stamina is not something you can build overnight, but persistently efforts will not only help you lose weight but will greatly improve your health and you will feel better because you are a lot fitter.

Another technique to do Long Steady Cardio Workout:

Interval Training

interval-trainingIntervals are the hottest new way to lose weight, especially if you don’t like long workouts. Intervals rely on small periods of time that involve you giving 100% effort to an exercise and then resting for a short period. This is the way that the Japanese speed skating team had dramatic improvements in their endurance in only a short amount of time.

30 second intervals of effort and rest will give you an incredible workout that absolutely melts fat off of you. Four minutes of intervals on a bike, treadmill, or rowing machine will help you more than many hour long workouts. The problem is that you have to go all-out. You can’t chicken out with these kinds of workouts.

Interval training is going to burn fat like nothing else, optimize your hormones and keep you stronger than ever. Rather than breaking down muscle tissue like steady state workouts can. If you are only trying to lose weight this isn’t much of a problem, but anyone interested in keeping the muscle tissue that they have, might want to stay away from long, 2 hour workouts.

How Often?

When you are trying to lose weight, you should shoot for three times a week at least. I have worked my way up to six days a week and many people have success with a similar schedule. You do have to consider your diet and strength training routines as well. If you need extra time to heal after a weight lifting workout, you shouldn’t be doing an interval workout just yet.

Don’t Overdo It!

cardio-and-weight-lossAn important thing that I often overlooked is that you can have too much of a good thing when you begin doing a lot of cardio workout. It is tempting to workout for an hour every day of the week, but you start breaking down pretty quick.

Start with twice a week and move up to three once you are used to it. If you have the faintest hint of pain, you shouldn’t workout that day. As a general rule, give yourself a little bit of extra time to recover if you aren’t sure.

You should also make sure that you are eating enough to make up for your exercise. If you are dramatically cutting calories and also working out hard, your body will go into preservation mode and keep you from losing weight. You have two choices if this is the problem, you can either cut back on the amount of food you are eating or the amount of exercise that you are getting. Many people go overboard and exercise too much in comparison to their diet, so just keep an eye on your nutrients and workout routine. Balance is the key!

Find Out What Works For You

When it comes to cardio and weight loss, your own body is the best judge of what is best. Some people just don’t respond to one kind over another. For the most part, you should look at your goals. For overall weight loss, steady state workouts can work great. However for all around fitness intervals are the way to go. If you are inexperienced, start out with steady state until you are ready for intervals. Never overdo it, pay attention to your body and enjoy the amazing success that you are bound to have.

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