Cardio workouts that use the large major muscle groups like the legs and core, and that force you to bear weight, are usually the most effective for weight loss.
One of the high intensity workouts that’s advised for long weight loss is cardio exercise. Cardio workouts are an important part of worthwhile training routine, and it is recommended that the average person perform moderate-intensity cardio exercises of all days of the week to stay healthy. But doing cardio doesn’t always means spinning or hitting the sweaty machines at the gym. There are other natural ways to get in your exercise, and they may even be more effective. There are a number of cardio exercises you can perform to help with your lose belly fat.
Running is still a great cardio workout. A lot of people avoid running as it can be difficult on the joints, but the fact remains that it’s still one of the best cardio exercises that you can do for overall health. Running boosts circulation and regulates blood pressure level, which improves heart health. Additionally, it reduces the risk of type 2 diabetes and strengthens the bones, causing us to be less prone to diseases like arthritis and osteoporosis. Other benefits have an improved immune system, better sleep, more energy, that has been enhanced brain function. Not to mention weight loss and toned muscles. Running just 20-30 minutes a day, three times per week, will keep the average person fit and healthy.
Walking is an easy alternative for those who have arthritis, knee and lower back pain or for the obese. A 160-lb. person going 3 1/2 mph uses about 275 calories within an hour. Going faster will increase the calorie burn, as will including hills within the terrain. Members of the National Weight loss Registry a group of people who have lost typically 66 lbs. and kept if off for at least one year report physical activity being key in their success. The members named walking because the most frequently used activity to aid weight loss.
Swimming is another excellent cardio workout, and it’s low-impact. Because it’s among those cardio exercises that uses all your muscles, you burn lots of calories fast, which makes it ideal for those who need to lose weight. You are able to burn close to 400 calories with only half an hour of freestyle swimming. Of course, you’ll also reap a bunch of other benefits. For just one, your pecs, triceps and quads will strengthen and tone up, since each kick and stroke is really a resistance move. Then, additionally, it works your most important muscle, the center, lowering your risk of heart disease. Strong bones and lungs are also part of the deal, as is reduced stress. 30 minutes, three times weekly, is all you’ll need for health.
Riding a bike also burns lots of calories and increases endurance, whether outdoors or on the cycling machine. You can continue to challenge yourself by increasing speed and resistance. It’s also an activity that can be easily incorporated into your daily life – ride your bike to operate or to run errands. Unlike running, biking is low effect on your joints.
This machine isn’t as popular in the gym, but it can give you just as much of a cardio workout. It requires time to learn how to row properly on the rowing machine, but once you get used to it, you can work your lower and upper body at various resistance levels. Or you happen to have a rowboat, rowing around a nearby lake is another option.
A jump rope is an extremely inexpensive way to burn calories quickly. To jump rope effectively, you need to start slow. The activity is far more tiring than you first of all think. After giving your few weeks to get used to it, try rope jumping for 30 minutes at a time every second day. This burns many calories while strengthening your legs and core.