3/30/2017 0 Comments Cardio Program To Burn Fat FastBest Cardio Workouts for Weight Loss, Health and Fitness. Ben Goldstein. Workout Types: Aerobic Interval Training. Duration: 6. 4 minutes. ![]() ![]() Fitness Level: Intermediate/Advanced. Equipment: Any cardio machine. Why It Works. While many of the workouts listed here are high- intensity interval workouts, you don't have to go all out to get a great workout. This workout will not only help you burn more calories, but it will help you increase your endurance, so all your other workouts get easier. Now this is a long workout, so use your best judgment and only do as many intervals as you can handle. For the workout, you'll have 1. Level 7- 8 on this. You should be working hard, but be able to sustain this level for the full 4 minutes. In between these intervals, you'll get a 2- minute rest where you'll do very light movement to recover. As you get tired, you may need to slow down or lower your incline/resistance to maintain the suggested levels of exertion. It's normal for that to happen, so don't feel like you have to stay at the same level for every interval. Which Cardio Methods Melt Fat The Fastest? I will discuss those in detail right here. Included are sample aerobic activities and guidelines to follow. The range of aerobic methods available and the different ways in which to engage in cardio are many - enough to cause confusion for those wanting to shed excess weight to reveal their hard- won muscles. Question is: what are the best methods of aerobic exercise? Is there a perfect way to lose fat through? Aerobic activity by its very nature requires fat to be used as a primary fuel source, with carbohydrates and protein being used to a smaller extent. Therefore it is obvious that in order to. Aerobic activities (typically done at a moderate. The aim of this article is to determine the best forms of aerobic exercise for fat burning, while explaining the reasons why these methods are effective. With aerobic exercise, oxygen,? Some researchers suggest not. It appears that exercising aerobically at a higher percentage of MHR (7. With higher intensity aerobics, the body ultimately burns a smaller percentage of fat calories from a much larger number of total calories, so in the end more fat calories will be used. ![]() This is not to say that low- intensity aerobics are worthless. As explained later, they do have their place. However, if one is to burn the largest degree of body fat in the shortest amount of time, higher intensity aerobics seem to be the superior method. Let us turn now to the benefits of high intensity versus low intensity aerobics. Benefits Of Aerobic Exercise. All forms of aerobic training will provide many similar benefits, while high intensity and low intensity methods (although both within the so- called fat burning aerobic zone) have benefits specific to their respective functions. To determine the exact intensity needed to benefit from a specific aerobic method, first it is important to determine lower and higher end target heart rates (THR). The low end of the target zone is 5. MHR. The high end of the target zone is 8. MHR. Use the calculator above to determine these numbers (or just subtract your age from 2. Aerobic exercise (regardless of intensity) will help to Strengthen the muscles. Aerobic exercise (regardless of intensity) will help to: Strengthen the muscles involved in respiration, to assist lung function. Increase the total number of red blood cells in the body, to enable greater. Some types are naturally of a higher intensity, while others are lower in intensity; some are suitable for specific. Walking (Burns 3. Calories Per Hour)Once thought of as a perfect aerobic exercise for. ![]() What are the best cardio workouts you can do to lose weight and get. Here's Your Cardio Workout Program for Weight. Best HIIT Treadmill Workout To Burn Fat. My personal philosophy with interval training and cardio exercise is that. Burn fat and calories with these 5 cardio workouts that are unique. Intermediate / Strength Training Spring Strength Training Program. Workout Program To Burn Fat And Gain Muscle How to Lose Weight Fast The range of aerobic methods available and the different ways in which to engage in cardio are. Running (Burns Around 6. Calories Per Hour)A higher intensity method compared to walking, running (not. Running, as does walking, involves all of the lower body, only on a much larger scale. Specifically, it works the hip flexors. Running also recruits arms, therefore providing an additional calorie burning effect. Running can be used for the following purposes: To train aerobically at a higher intensity, and burn more fat as a result. To recruit. Cycling (Burns Around 6. Calories Per Hour)Cycling. Cycling is also ideal for HIIT (as will be explained later) as the resistance can be changed from lower to higher in rapid fashion. For bodybuilders, cycling can also carve definition in the frontal quad muscles allowing for greater separation come. ![]() ![]()
![]() Rowing (Burns Around 8. Calories Per Hour)Rowing on a machine provides an excellent total body. It could be considered the perfect exercise as it works all the main muscles of the body, is of higher intensity than walking and of lower impact than running, and burns more calories per hour than any other commonly used aerobic exercise (around 8. Rowing on a machine provides an excellent total body workout. Rowing as an aerobic activity can be useful for the following reasons: Burn a higher number of calories than any of the other common aerobic methods. A total body workout. ![]() ![]() ![]() A low impact, high intensity way to keep fit and burn fat. As a sport specific means to improving fitness and athletic performance. Swimming (Burns Around 6. Calories Per Hour)Like rowing. It is also very low impact as the body is working in a weightless environment (water), and, as a result, there is little risk of injury. Using the common freestyle stroke will work well for most people, but if at all possible use a variety of strokes in order to place an emphasis on different muscle groups - this change in intensity will help to burn more calories. Swimming is a great aerobic activity for: Lessening the chance of injury as it is the lowest impact of all the aerobic methods. Working all the body's main muscle groups. Improving fitness and athletic performance. Burning a large number of calories and helping with fat loss. Jumping Rope (Burns Over 1. Calories Per Hour)Although a very high impact activity. It can also add definition to the calves and. Probably one of the harder aerobic methods, correctly jumping rope involves a tremendous amount of skill, strength. HIITHIIT (High Intensity Interval Training) is one of the newer and more effective ways to burn body fat. As many have experienced, HIIT provides an intensive aerobic option, which takes a fraction of the time to complete compared to the more traditional cardio methods. As the name suggests, HIIT incorporates both high intensity aerobic work with a very high intensity component to provide a maximal fat burning effect, and an increased metabolic rate that can last for over 2. Regular aerobic training (although beneficial for fat burning) can place the body into a steady state in that the same pace is maintained throughout. This means the body has adjusted itself to the speed it is going and will try to conserve calories. With HIIT, the steady state problem can be avoided as the intensity is shifted every minute or so. An example of a HIIT workout is as follows: Using cycling as an aerobic method, work at a moderate to high intensity pace (7. MHR) for two minutes. Quickly change the intensity so that work rate is increased significantly (over 9. MHR) for 3. 0 seconds to one minute. Repeat this process for up to 3. Running, rowing or swimming are also methods that can be used in a similar context with HIIT. HIIT is perfect for: Raising fat burning. Walking would be a perfect activity for the novice trainee as it is much less demanding than many of the other methods, and is relatively low impact. Training too hard too soon might result in injury or burnout. It is also important to start out gradually at the beginning of a workout (if the activity is of a higher intensity) to warm the muscles and lubricate the joints for the work ahead. Work Within The Target Heart Rate Range. Although the concept of a fat burning zone has been discredited, it is still important to stay within a specified. Using the formula given earlier, one could determine the lower and upper limits of the target heart rate range and plan the session accordingly. Try to work at the upper end if possible to gain greater benefits. Working below the target heart rate range will produce very little effect, while training beyond it could lead to injury. Training too hard too soon might result in injury or burnout. Do Not Overdo It. Cardio should be done safely at all times. Trying to do too much will probably have an opposite effect to what is trying to be achieved. Fat burning and other health benefits will occur, so long as the session is no longer than 4. Going beyond this could lead to a repetitive strain injury (depending on the type of activity used), and burn a great of muscle, which will ultimately cause the metabolism to slow down, therefore restricting fat loss. In conjunction with a weight- training program (aerobics and weight training combined is the best way to achieve total fitness), cardio will need to be carefully monitored so that. These variables will change depending on what stage one is at and the specific goals they have. For a general fitness aerobic program (for a moderately well conditioned trainee) working on a cycle, intensity would be between 7. MHR, time would be between 4. For a less- advanced trainee, less would be required. Drink Water Before, During, And After Training. Given aerobic training causes a great deal of fluid to be lost through sweat and body heat, it is important to drink. Training aerobically without sufficient water intake (especially in the heat) may lead to dehydration and a reduction in performance so keep hydrated at all times. Conclusion. 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 ones best advantage. It is hoped this article will have made clear the benefits aerobic training holds and the methods available. References. Carerra, M & Vani, N.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
June 2017
Categories |