Introduction
Cardio exercises can be defined as a part of aerobic exercise which is very helpful for any persons aimed at losing weight. They assist in weight loss, accelerate the metabolism process and enhances the heart health. Losing weight rapidly is a goal that many people set especially when they want to achieve quick results and one of the best ways of killing two birds with the same stone is by practicing HIIT. The following article aims at identifying seven of the best cardio activities that facilitate quick weight loss, as well as, describing how the exercise strategies work.
1. High-Intensity Interval Training (HIIT)
What It Is: HIIT means a series of exercises that are performed in a short duration followed by short breaks between and during exercising. This is sure to help maximize the fat loss in as short a time as possible by simultaneously maximising calories burnt in the shortest amount of time.
**Benefits:**
**Effectiveness:** HIIT workouts can take 20-30 minutes to conduct and that is just enough time for an individual.
**HIIT Afterburn Effect:** Because it also increases your metabolism after training hours, HIIT is even more effective than regular exercise, as it burns more calories.
**Fat Loss:** Scientific research does depict HIIT as the effective way of losing body fat compared to steady-state cardio.
**How to Do It:**
**recommended warm-up exercises:** Before starting any type of exercise, the recommended warm-up drills should last between 5-10 minutes and may include simple exercises such as jogging or jumping jack.
**Intervals:** HIIT exercises such as sprinting, burpees or jump squats should be done for 20-30seconds while the break between intervals should range from 10-20seconds. Repeat for 15-20 minutes.
Stretches should last for about 5-10 minutes and should come at the end of the workout period.
2. Running
What It Is: Jogging is one of the popular aerobic exercises and can be defined as a form of exercise that involves covering a certain distance at a pace higher than a walk.
**Benefits:**
**Calorie Burn:** There is a good amount of calories one is able to burn from running especially at higher intensity levels.
**Accessibility:** No special equipment is required in the sense that one only requires a good pair of running shorts and some free space to run in.
**Endorphins;** Running and other types of exercise can be used to improve moods, as exercise causes the release of endorphins.
**How to Do It:**
**N.B Start slowly, warm up and gently build speed:** Start slowly for a warm up and increase the speed.
**Interval Running:** Introduce intervals through the pacing of the run This involves a process of sprint and then jogging.
**More stamina:** if you want to be in better shape, do long slow runs or long runs for more stamina in the weekly schedule.
3. Cycling
What It Is: It can be performed either indoors using a bicycle or outdoors whereby you ride the bicycle.
**Benefits:**
**Low Risk of Injury:** Bicycle riding is the least affecting the knees or hips thus is recommendable for people with joint problems.
**Muscle Building:** It is very effective in raising the mass of the lower body muscles.
- **Cardiovascular Health:** Improves heart and lung function.
**How to Do It:**
**Stationary Bike:** One can adjust the settings this equipment to make it more rigorous.
Outdoor Cycling: To get a good exercise, it is better to choose the roads with variety of relief.
**Duration of Training:** Introducing the sprint session in overweight individual’s workout regimen would enable the burning of much more calories within a shorter period.
4. Rowing
What It Is: Rowing entails holding a handle connected to a chain and using the arms and the legs to pull it towards the chest.
**Benefits:**
**WHAT MUSCLES ARE USED:** arms, legs, abs and back.
**Calorie Expenditure:** It can expend up to 600-700 calories per an hour.
**Low impact –** The steps are gentle on the joints which makes this exercise preferable for those with joint complications.
**How to Do It:**
Power Lifts **Form:** Emphasize on correct form, so as to be as efficient as possible in the movement and avoid any chances of getting injured.
*Intervals:* To use rowing machine, select a high interval.
**Consistency:** The optimal duration taken in rowing should be between 20-30 minutes with the frequency of 3-4 days in a week.
5. Jump Rope
What It Is: The exercise involves leaping over a rope that is whirled around ones body with the feet.
**Benefits:**
**High Calorie Burn:** Burns about 10 calories per minute.
**Coordination and Agility:** Improves hand-eye coordination and agility.
**Weight-bearing** exercise that build bones (bone strength).
**How to Do It:**
It means that one starts with simple jumps and controls the timing and the rhythm of these jumps.
**Variations:** Incorporate side swings, double-unders, and criss-crosses.
**Intervals:** Perform jump rope intervals for a more intense workout.
6. Swimming
What It Is: Aquatic exercise is a fitness activity whereby the body is exercised in water through a technique referred to as swimming.
**Benefits:**
**Low:** Suitable for those who have some injuries or problems with their joints as it isn’t as hard on the joints as running on, for example, concrete.
**Muscle Toning:** Tones muscles throughout the body.
**Calorie Burn:** It is an effective exercise in burning calories as it burns between 400 and 700 calories per hour depending on the intensity level.
**How to Do It:**
This can be done with different stoke (freestyle, breastroke or backstoke) to reach for the various muscles.
**Swimming:** Continue swimming laps so that the heart rate remains inside the range.
**Sprints:** Incorporate sprint intervals for increased intensity.
7. Stair Climbing
What It Is: It exercises help in climbing up and down including the domestic, gym or any other public kind of stairs.
**Benefits:**
**Calorie Burning:** This exercise helps in burning about 10-15 calories per minute depending on the speed and intensity of the exercise performed.
**Leg Strength:** Builds strength in the legs and glutes. The four categories which have been discussed are.
**Convenience:** Can be done almost anywhere no any specific equipment.
**How to Do It:**
**Natural Stairs:** Use stairs at home or in public places for a quick workout.
**Stair Climber Machine:** Use a machine for a controlled workout.
**Slowing pattern:** This is done by alternating the climbing intervals with intervals of intensity as a way of varying the climbing difficulty.
Conclusion
The following practices of cardio exercises can be very useful in boosting your weight loss program as stated below. It is important to point out that in order to get the best results, these exercises should be done frequently and accompanied with a proper diet. It means that before one starts practicing these exercises, one should seek medical advice from a doctor especially if they have some ailments. It is important that so much commitment and hard work will lead you to that much deserved desired weight loss.
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