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…
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.
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.
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.
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
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:
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:
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:
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.
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.
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.