Cardio Exercises To Lose Weight
January 28, 2010 by Jay
Filed under Exercise for weight loss
Cardiovascular exercise is a great way to accelerate your weight loss, of course assuming that you are also cutting your daily intake of calories. But some exercises are better than others and the right ones for you will depend on your personal preferences and your current situation. Here are some of the best cardio exercises to lose weight.
Running
Running uses the biggest muscles in your body, those in your legs. It also easily elevates your heart rate into the cardiovascular zone. This means that you are guaranteed to burn a ton of calories if you go out for a twenty minute jog.
If you haven’t jogged for a while then take it slowly at first and build up your speed over the course of a few weeks.
If you are extremely overweight then you may want to avoid this type of exercise for now because it could put large stresses on major load bearing joints such as your knees.
Team Sports
These are a great way to exercise for many reasons.
First of all, you are usually concentrating on some important team goal so you will be distracted from the large efforts that you are putting in. Some say this is due to endorphins but in many ways the cause is irrelevant and only the outcome really matters.
Secondly, the stop and start, unpredictable nature of most team sports means that your body never gets the chance to go into “fuel economy” mode. Ideally, your body would like to preserve fat because this strategy has kept man alive for the best part of half a million years. However, keeping it guessing in this way makes it very wasteful and you will burn a lot of fat in the process!
Third, you’ll make a lot of new friends and your social life will improve further if you play team sports. This is not to be underestimated!
High Intensity Interval Training
This type of cardio requires you to run for twenty seconds and then sprint for twenty seconds. Immediately revert back to running and repeat the process. You can occasionally rest for a few seconds if you need to because this is extremely tiring work and a good time to do this is after a couple of sets. Even four sets in total with a small rest halfway through makes for a great workout, despite only taking little more than five minutes to complete.
Not only will you burn a ton of calories using this method but you will also keep your metabolism at a raised level during the day for longer than any other exercise.
HIIT works just like team sports because it keeps the body guessing and never allows it to try to preserve your fat reserves. But by alternating between sprinting and running it allows you to reach your theoretical maximum burn rate. It is not as enjoyable as team sports but you will burn much more with HIIT.
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