Cardio exercises for weight loss
Cardiovascular exercises you can best benefit from for your weight loss goals include:
- Walking: A great aerobic exercise for fat burning, you can burn between 300 and 400 calories per hour. If you’re new to exercise, have an injury or are obese, this is a perfect exercise to start you off. It won’t instantly make you fit or help you lose weight quickly, but it will increase your metabolism and get you moving, and that’s important. You can include 20 – 45 minute walks, 3 times a week into your daily lifestyle.
- Running: A great high impact way to lose body fat and improve your cardiorespiratory fitness. The high intensity of this exercises helps to burn a greater number of calories (up to 600 per hour), while stimulating your metabolic rate for a longer period afterwards. Running works your hip flexors, hamstrings, quadriceps, as well as the gastrocnemius and soleus
muscles (calves) and also recruits the arms for an additional calorie burning effect. A 20 – 30-minute running session, 3 times a week can help you achieve your weight loss goals.
- Cycling: This exercise is lower impact which makes it ideal for individuals prone to injuries. It involves the same muscles as running, and although it is low impact, it is a high intensity way to burn body fat (up to 600 calories per hour). You can choose to head outdoors or use a stationary bike. A 30 – 45 session, 3 times a week is ideal, especially for beginners.
- Rowing: The bonus of rowing as an exercise is that you’ll achieve a total body workout. You can burn up to 800 calories per hour using this high intensity way to strip body fat. It’s higher intensity than walking and lower impact than running.
- Swimming: This is also a great total body workout that is low impact on the body and burns a high number of calories (up to
600 per hour). Freestyle stroke works well for most people, using the body’s main muscle groups.
- HIIT (High Intensity Interval Training): This intensive aerobic way to exercise takes a shorter time to complete a session than some other traditional cardio methods. HIIT combines an intense aerobic exercise (such as cycling) with a very high intensity component (significant intensity increase) to provide a maximum fat burning effect. To do this you cycle or run at a rapid pace for a minute, then pick up the pace to maximum for 30 seconds, then bring the pace back down again – cycling or running these intervals for a specific period of between four and 15 minutes depending on your fitness level.