6 Aerobic Exercise to Lose Unwanted Fat

6 Aerobic Exercise to Lose Unwanted Fat

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Summer is hear and we all want to show off our bodies and feel great about doing it, but some of us gained some unwanted weight and summer has a dark cloud over it now. Well no worries we have the perfect solution to losing 10 – 30 lbs of unwanted weight gain and how to keep it off.

First and foremost, we all need to learn that losing stubborn body fat and getting into one’s best possible shape may require at least some aerobic activity. Read on…

6 Aerobic Exercise to Lose Unwanted Fat

Now, losing stubborn body fat can be difficult for many, but you just have to make a couple of adjustments in your daily life to start losing those unwanted pounds.

The older we get the more sluggish and lazy we get, but the trick to a longer life is staying active by means of cardio.

How can you achieve this? It’s simple really there are a number of ways to lose weight ranging from aerobic methods to to engaging in cardio. Let’s put it like this, for those wanting to shed excess weight to reveal their hard-won muscles cardio is the key.

What are the best methods of aerobic exercise?

The perfect way to lose fat is through cardiovascular means. Taking that a step further, 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. The bottom line – in order to lose fat, some degree of aerobic work will need to be done.

So which aerobic exercise is the best method?

It all depends on you. You aerobic exercise can be moderate of higher intensity, of course higher intensity aerobics will burn more calories. Though, that is not for everyone, so we suggest starting were it works for you. NOTE: you need to do at least 15 to 20 minutes or longer each day.

Now, you can mix it up, or stick to one thing and you don’t have to go to a gym. Aerobic activities can include:

  • rowing
  • running
  • walking
  • cycling
  • swimming
  • jumping rope

Just know that you want to get your heart rate going. Exercise that is repetitive, long, and hard enough to challenge the heart and lungs to use oxygen as a fuel source to sustain the body over a longer period

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 55% of your MHR. The high end of the target zone is 80% of your MHR. Use the calculator above to determine these numbers (or just subtract your age from 220, then multiply the result by .55 and .80, respectively.) – Bodybuilding.com

Aerobic exercise is essential for all of us because it helps to improve:

  • Strengthen the muscles involved in respiration, to assist lung function.
  • Increase the total number of red blood cells in the body, to enable greater oxygen facilitation throughout the body.
  • Strengthen the heart muscle, which will improve resting heart and pumping efficiency.
  • Reduce stress and tension, and increase mental well-being.
  • Increase circulation throughout all areas of the body.
  • Increase self-esteem.

6 Aerobic Exercise to Lose Unwanted Fat

Here are the 6 Best ways to lose unwanted fat by doing aerobic exercise (cardio):

1 – Walking (Burns 300-400 Calories Per Hour):

For your overall health, walking is now considered one of the least effective of the aerobic methods.

A good beginner’s walking program could be as follows:

  • Frequency: three times a week.
  • Intensity: 50-70 percent of MHR.
  • Duration: 20-45 minutes per session.

2 – Running (Burns Around 600 Calories Per Hour):

If you want to kick things up a notch then running is a high impact way to lose body fat and improve cardiorespiratory fitness.

Beginners running program:

  • Frequency: three times a week.
  • Intensity: 65-85 percent of MHR.
  • Duration: 20-30 minutes per session.

6 Aerobic Exercise to Lose Unwanted Fat

3 – Cycling (Burns Around 600 Calories Per Hour):

If you’re not a runner, then cycling uses the same muscles as does running, but has the added advantage of being lower impact, therefore making it ideal for virtually anyone.

A beginners cycling program:

  • Frequency: three times a week.
  • Intensity: 65-85 percent MHR.
  • Duration: 30-45 minutes per session.

4 – Rowing (Burns Around 840 Calories Per Hour):

Now rowing involves a gym, but rowing as an aerobic activity burns a higher number of calories. It’s a total body workout and it’s a low impact, high intensity way to keep fit and burn fat.

5 – Swimming (Burns Around 600 Calories Per Hour):

Swimming is just like rowing, it provides a great total body workout, while burning a high number of calories.

What is great about swimming is that it is the lowest impact of all the aerobic methods, but it work all the body’s main muscle groups and improves fitness, athletic performance while burning a large number of calories. Perfect for hot summer days.

6 – Jumping Rope (Burns Over 1000 Calories Per Hour):

It’s probably the highest impact activity, but jumping rope can provide a great aerobic workout if done correctly. Jumping rope is an effective way to, burn a high number of calories, prevent osteoporosis due to its high impact nature. It also improves a wide range of skill components, including explosive strength, stamina and speed.

There you have it, the best cardio methods to lose unwanted weight gain and keep it off while improving your way of life.

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