How To Effectively Lose Weight Through Cardio Exercises
To achieve everlasting fat loss, you have to burn enough calories to make a major impact. But we all know that losing body fat is almost as hard as landing on the moon, so good thing there are cardio exercises to help sincerely us. Cardio exercise is just one of the most common methods to effectively lose weight because it increases metabolism and heart rate. Although cardio exercise is just part to lose effectively weight, of course, you still need to change your eating habits and establish an effective diet plan.
Cardio exercise is pretty much normal activities some people do every day like walking, running, cycling, swimming and many more. But before you start puffing, you should know that there are limits when doing cardio. Overdoing it can lead to several problems like muscle loss, aching knees and a slower metabolism. This happened to me personally, and it made me not to be able to exercise for almost two weeks. For most people, 30-40 minutes of cardio seems okay to not cause any injuries. Now that we’ve established some tips above let’s get to ways how to effectively lose weight through cardio. Let’s begin our tour shall we?
• Walking – if you’re only a beginner to the exercising world or a person with injury but still want to exercise, and then this method is perfect for you. Although it’s not as effective as the others, walking for about an hour can help you burn 300-400 calories. It can also help your metabolism to increase for up to two hours right after walking. If you choose to do this cardio exercise, the recommended times would be at least: 3 times a week.
• Running – a much more intense and much more effective than walking is running. It specifically makes muscles like the quadriceps, hamstrings and calves work. One of the reasons why it’s best to lose weight is because it uses carbohydrates (one of the leading sources of calories) as its fuel source. It could burn up to 600 calories per hour if done right. It also increases metabolism and heart rate up to 24 hours. If you choose to do running, at least, 60 minutes for three times a week is the preferred frequency to do the exercise.
• Cycling – uses the same muscles as running but impacts lower on the muscles. Unlike the exercise above, this exercise includes a real bike or a stationary bike. Either of these two fits almost anyone. Cycling offers lower impact but higher intensity to lose body fat that a person can burn up to 600 calories per hour. It is also a good way to improve athletic performance. If you choose to do cycling as your cardio exercise, four times a week is the preferred frequency.
• Swimming – if you want a change of scenery when it comes to exercising then this might be the cardio exercise for you. Unlike the exercise above, swimming uses several muscles all over the body making it a great overall body workout. It also offers a lower impact on the muscles which results to fewer risks of injuries. Swimming for about an hour can help you burn up to 600 calories. What’s best is that you can use the most common way of swimming, which is the freestyle stroke. If you choose to do swimming as your cardio exercise, three times a week is the preferred frequency.