Cardio Exercises And Weight Loss – Diet + Fitness!
You probably already know that inserting cardio exercises into everyday activities is one of the best ways to burn fat.
Cardio exercises are useful, regardless of whether you want to lose weight, burn fat, improve your health or everything together. There are lots of cardio exercises that you can work inside and out.
Walking, jogging, running, cycling, aerobics and interval training are just some examples. Keep reading and you will find how cardio exercises and weight loss are connected.
Since overweight is associated with a variety of health problems, from diabetes to heart disease, more and more people practice cardio exercises in order to lose weight faster. But the cardio exercises themselves are not enough.
And of course, cardio exercises should be performed correctly, in order to have an effect. In addition, you need to keep it healthy and live healthy, so that your body is in shape.
Well, if you really want to lose weight or burn fat, do the exercises properly. Below you have 10 tips for faster weight loss.
1. First Warm Up
Prior to starting cardio training, spend five minutes warming up. Warming exercises stimulate circulation throughout the body, including muscles. They are also good for preparing the heart for the effort that follows.
Another good side of warming is that it raises body temperature, which in turn fulfill the whole body with oxygen, which is necessary for good training. This is one of the ways to lose weight faster and prevent injuries.
2. Cool Down After The Training
When you are finished with cardio training, do not immediately run under the shower and work. Give the body time to cool down first. Cooling after training is as important as heating.
After physical activity, your heart still bangs faster than normal, the body temperature is higher, and the blood vessels are enlarged. When you cool down after training, you lower the temperature to normal.
When you warm up before exercising and cool down after, you spend more calories between, during the training itself. While cooling, lie on your back and practice deep breathing.
3. Stretch Properly
Cardio exercises stimulate weight loss by increasing muscle activity and causing the body to burn calories. In order for all this to be fulfilled, you have to stretch out. Stretching before training works out the muscles and stimulates the flow of nutrients through them.
This means that you will be able to easily move and work during training. The stretching is good for muscle strength, which is done during weight training.
In addition, the stretching will help the body to prepare for the effort followed and reduce the risk of injury. After exercising, re-stretch.
In this way, you will reduce the accumulation of lactic acid that causes cramps and stiffness in the muscles.
4. Do as Many Exercises as Possible
Daily exercise of the same exercises will not help you lose weight.
When you perform the same exercises every day, your body gets used to them so much, that in the end there is no effect, as far as weight loss is concerned. Moreover, because of this, muscles can develop in some places, more than others.
In addition, doing the same exercises will cause saturation, i.e. you will be bored and you will stop performing them. So, do not do the same cardio exercise, but choose as many programs as possible.
5. Do Some Exercises During The Weekend
After a strenuous pace of exercise throughout the week, do not get lazy in the weekend, as this can slow down the weight loss process.
I am sure that you want to relax during the weekend, but you do not have to go to the gym to keep pace. There are many other fun activities that can help you lose weight.
For example, go to the beach and enjoy running through the sand or swim. Or, you can ride bicycles and explore the place you live in. Ask a little and you will find a way to include exercises in your life, especially during the weekend.
6. Priority Should Have Exercise Intensity
When it comes to cardio exercises for weight loss, many people opt for jogging. If you like this option, the running intensity should be your priority, not the length you have crossed.
Running speed is the one that will help you achieve your goal. So instead of just jogging, run slowly and boost intensity at certain intervals. For example, run normally for about 60 seconds, then accelerate to 30 seconds.
Continue with this chart for the next half hour, or how many conditions allows you. Interval training is good because of them, the body loses fat after training.
7. Eat Before Intense Cardio Training
If you do not have the habit of eating before training, the effect may be incomplete. Training on an empty stomach can cause a decrease in energy that is necessary for the proper functioning of the body. To keep your energy, eat something before you begin intensive training.
However, this does not mean that you should eat an elephant for dinner if you are training in the evening. Eat a small snack that will not burden your stomach. The best would be a little snack with little carbohydrates, such as protein candy or banana. Also, do not forget to drink enough water to prevent dehydration.
8. Choose The Right Clothes and Shoes
To keep pace or accelerate the pace, the clothing and footwear you wear must be appropriate. Whether cardio training consists of running, walking, sporting or working in a gym, a sports sneaker is required.
Appropriate shoes worn during intense exercise will reduce the risk of injury. Do not forget that injuries caused by bad footwear can unnecessarily slow down weight loss.
Except for shoes, and the clothes and equipment you use should be comfortable. Wear lightweight clothing that absorbs sweat and leaks air.
9. Drink Water
When you do cardio training, your body sweats and loses water. To get your body quickly recovered after exercise, you should drink water as often as possible. If you do not drink enough water, you risk dehydration, increased pressure and heart failure, which reduces the amount of oxygen coming into the muscles.
This means that your body will become ineffective, that the exercise will not bring anything to it, and that you will not be able to achieve the desired goal.
So, before you start training, drink some water. During exercise, you can also sip water from the bottle.
10. Do Not Skip Meals
Another important thing when you want to lose weight – do not skip meals. More precisely, eat healthily. The diet and fitness must go together if you want good results
To speed up weight loss, eat fewer carbohydrates and consume fewer calories. Your diet should be full of nutrients such as fibers, proteins, vitamins, minerals and antioxidants. Foods such as fruits, starchy vegetables and dairy products contain a lot of nutrients to be added to the diet.
Also, you should get the right fat. There are several types of fat you can eat. Choose foods that have more unsaturated fats and omega-3 fatty acids, such as fatty fish (tuna, sardines, salmon), olives or olive oil, nuts and peanut butter, hazelnuts and the like, flax seed and avocado.
And the last thing, try to eat 5-6 small meals, as your sugar would not drastically jump and fall.