How To Lose Weight With Cardio – Can It Really Work?

To melt the stubborn sagging of the fat and to achieve the shape you always wanted requires at least some aerobic activity.

The extent of the available aerobic methods and the different ways that can be implemented in cardio activity is really great, i.e. there are enough to cause a complete collision among those who desperately want to burn excess body fat and finally highlight the heavily acquired muscles.

In this topic I want to discuss how to lose weight with cardio, and which are the best exercises that you could implement for best results.

The question is: what are the best methods of aerobic exercise? Is there a perfect way to lose fat through a cardiovascular meaning, and if so, which one is it?

Cardio activity by its nature requires fat as the primary source of fuel, with carbohydrates and proteins to a certain extent. Therefore, it is obvious that a certain level of aerobic activity has to be spent on burning body stores of the fat.

However, the form of aerobic work needed to burn fat is still a very delicate topic and is always open to debate.

Aerobic activity (usually performed at a moderate intensity, although it has been shown that intense aerobic activity consumes more calories) form is any form of exercise that is repetitive, long and sufficiently challenging to the heart and lungs that will use the oxygen as a fuel source to supply the body for a long period of time,15 to 20 minutes or longer).

Cardio activities can include:

  • Rowing
  • Running
  • Walking
  • Cycling

How To Make A Most Of Cardio Activity For Fat Loss?

Aerobic activity, oxygen, fats and carbohydrates are a combination of the formation of adenosine triphosphate (ATP), the primary source of fuel for all body cells.

However, since fats are a much more efficient source of fuel for aerobic activity and that the body can store an enormous amount of fat (which is much easier to mobilize in the presence of oxygen) compared to carbohydrates and proteins, it will also gain a privileged advantage during aerobic activity because it lasts much longer than a short glycogen during safe-cardio-traininganaerobic activity.

Therefore, aerobic activity performed at a moderate intensity (50-75% of the maximum number of heartbeats per minute) currently burns more fat, but does it help over a longer period when it is necessary to burn more fat? Some researchers say no.

Aerobic exercise with a higher heart rate (75% of maximum and higher) seems to burn more in total calories, leading to more burned fats.

As long as the exercise is performed in the aerobic zone (use of oxygen) and does not become anaerobic (when carbohydrates are used as a fuel), the higher intensity is also better.

If a higher total calorie is used, unlike a comparatively small amount of fat (such as low-intensity low aerobic activities), the calories are not prone to storage, so the mobilization of fat and their incineration is greater.

With aerobic activity of greater intensity, the body at last consumes a lower percentage of fat calories from a much greater number of total calories and eventually consumes more calories from fat.

This is not to say that aerobic training of lower intensity is less valuable. And such work has its place in shaping the body. However, if someone wants to burn a large amount of body fat as soon as possible, then aerobic activity of greater intensity is a much better option.

Advantages Of Using Cardio Training

All forms of aerobic training provide very similar beneficial effects, while high and low intensity methods (although both are located in the so-called aerobic fat burning zone) provide certain beneficial effects according to their proper function.

In order to determine the exact intensity that will benefit from a certain aerobic training method, we first need to define the lower and higher heartbeats we target.

The lower limit is 55% of your maximum number of beats, and the top 80% (deduct your age of 220 and multiply the result obtained with 0.55 or 0.80).

 

Cardio activities (independence on intensity) help:

  • Strengthen the respiratory muscles.
  • Increase the total number of red blood cells in the body and allow for facilitated free movement of oxygen itself by the body.
  • Strengthen the heart muscle, increasing the efficiency of their pumping.
  • Reduce stress and tension, but also improve mental health.
  • Increase circulation through all parts of the body.
  • Increase self-esteem.

Cardio Activity Of Greater Intensity (70%-85%) Will:

  • Burn more total calories and more fat as a result.
  • Accelerate metabolism (during and after training) to a greater extent than aerobic work with lower intensity.
  • Improve endurance, strength and athletic performance.
  • Assist in the prevention of osteoporosis.

Activity of lower to Immediate intensity (50%-75%) will:

  • It has less negative effects on the joints, which makes it ideal for obese persons or those who are not in shape.
  • Directly burn fat (as opposed to total calories), which can be used for a long period of time.
  • It can be used as an active recovery from more intensive training systems.
    HIIT-training

Once you decide on the appropriate aerobic intensity (depending on your goals), the aerobic exercise or activity you need to choose is on the line.

Some are by their nature of greater intensity, while others are lower; some are suitable for specific sports goals, and others for achieving the lowest percentage of fat for body definition.

The keys to choosing good aerobic activity include an invention that is fun and effective at the same time, because, you have to ensure its consistency if you want to do something about your figure.

Walking (Burns 300-400 calories per hour)

Sometimes walking was seen as an ideal aerobic exercise for burning fat and overall health, and today it is considered one of the least effective aerobic methods.

While it’s great for beginners, obese and injured, walking is not the best form of exercise to reduce weight and achieve fitness goals, primarily because of its naturally low intensity.

Small intensity activity burns a small amount of calories per unit of time. This is also supported by the fact that 15 minutes of pedaling on a bicycle will consume more calories than walking in 45 minutes at a moderate pace.

Furthermore, when it comes to metabolic rhythm, it is accelerated only one to two hours after walking, as opposed to other higher intensity activities in which the metabolism can be accelerated up to 24 hours later and longer.Walking-for-fat-loss

Walking can be used in the next purpose:

  • Help burn fat in obese people (which can not use other methods).
  • Light physical activity ideal for injured.
  • As a moderate activity for the purpose of active recovery after stronger training (when higher intensity can result in over training).
  • As a staircase to aerobic methods of higher intensity

A good starting program should look like this:

  • Frequency: three times a week.
  • Intensity: 50-70% of the maximum number of heartbeats.
  • Duration: 20-45 minutes per training.

Running (Burns about 600 calories per hour)

In comparison with walking, running (not sprinting, which is anaerobic) is definitely a method with a higher intensity. Very effective, has a high effect on fat burning and improves cardio respiratory ability.

The main characteristic of running is that it burns a large number of calories with its high intensity, and at the same time stimulates and accelerates the metabolic rhythm that remains accelerated over a period long afterward.

For the purpose of fat burning, the variation in running may also be considered jogging with the fact that this method (it can also be called aerobics of greater intensity) does not exceed the anaerobic limit in which carbohydrates become the primary source of fuel.

Running includes bumper flexors, knee tendons, quadriceps, and gastrocnemius & soleus muscles (leaves), making it a great exercise for the lower body. It also engages the work of the hand, which ensures the extra effect of burning Running-for-weight-losscalories.

Running can be used in the next purpose:

  • Aerobic training with higher intensity, resulting in more fat burning.
  • Engagement of muscle fibers in the legs, which can help in defining them.
  • As a sport specific purpose for improving physical fitness and sporting performance.
  • As a means of accelerating the metabolic rhythm that remains in such condition and 24 hours later.
  • To help prevent osteoporosis due to its very natural impact.

Starter program for running:

  • Frequency: three times a week
  • Intensity: 65-85% of the maximum number of heartbeats
  • Duration: 20-30 minutes per training

Pedaling On A Room Bike (Burns 600 calories per hour)

Pedaling involves the same muscles as running, only having a less negative impact on the joints. Because of this, everyone can do it, except of course those who are injured.

This activity can be performed on a stationary bike (a more frequent option for those who want to burn body fat) or somewhere outdoors on a real bicycle.

Any of these two approaches will respond almost to anyone (regardless of cardiovascular goals) as resistance can be adjusted depending on the desired level of intensity.

Pedaling is also ideal for HIIT (which I will handle later) precisely because of the previously mentioned characteristics or intensity that can move from a funny low to an extremely high.Bike-riding

To Bodybuilders, pedaling can bring more definitions to the front of the quadriceps, allowing for better muscle separation, which can be of paramount importance in the competitions.

Pedaling can be used in the various purposes such as:

  • Due to less impact on the joints and higher intensity, this is a great way to cut fat deposits.
  • As a sport specific purpose for improving physical fitness and sporting performance.
  • As a method to help you highlight the details on quadriceps.

Starter program for pedaling:

  • Frequency: three times a week
  • Intensity: 65-85% of the maximum number of heartbeats
  • Duration: 30-45 minutes per training

Rowing – Pretty Interesting Sport

Rowing on the reins is an excellent exercise for the whole body, and when it evaporates with greater intensity it becomes even better because it effectively burns fat.

Rowing can be considered a perfect exercise because it engages all the main body muscles, has a greater intensity than walking, less negative impact on running joints, and burns more calories per hour than any commonly used aerobic exercise (about 840 calories per hour).Fast-rowing-for-fat-loss

Advantages of rowing:

  • It consumes more calories than any other known aerobic method.
  • Exercise for the whole body.
  • High intensity exercise for maintenance in the form and cutting fat deposits.
  • Small impact on the joints.
  • As a sport-specific purpose to improve overall body fitness and performance.

Swimming (Burns about 600 calories per hour)

Like rowing, swimming is a great exercise for the whole body, which simultaneously burns a large amount of calories. Due to the aquatic environment in which the body is located, the risk of injury is reduced to a minimum so that you can not significantly harm your joint by swimming.

Free-style swimming will have a beneficial effect on most people, but swimming in other styles that require more energy and speed makes it possible to increase the engagement of certain muscle groups – this change in intensity will help burn more calories.Speed-up-your-metabolism

Swimming is a great activity for:

  • Reducing the possibility of injury due to a small negative effect for the body compared to other aerobic methods.
  • Work of all major body groups.
  • Increase in fitness and athletic performance.
  • Burning a large number of calories and burning fat.

HIIT – High Intensity Interval Training

HIIT is one of the newest and most effective methods for fat burning. As many have experienced, HIIT provides an intense aerobic portion that, as compared to traditional cardio methods, takes only a fraction of the time.

As the name suggests, HIIT combines highly intense aerobic work with a highly intensive component, which ensures maximum fat burning and accelerated metabolic rhythm over 24 hours after training.

Regular aerobic training (albeit beneficial for fat burning) can put the body in a calm state during which it constantly maintains a monotonous speed and rhythm. This means that the body adjusts to the speed at which calories burn.

With HIIT, the problem of calm state can be avoided by the intensity that changes minute by minute and the like.

Using bicycle riding as an aerobic method, pedal for two minutes moderate to a very fast pace (75-80% of the maximum number of heartbeats), and after two minutes, quickly switch to a higher intensity that you will perform for the next 30 seconds to one minute (over 90% the maximum number of heartbeats).

Repeat this process for the next half hour. Running, rowing or swimming are also methods you can apply in a similar context to HIIT.

HIIT is perfect for:

  • Increased hormone responsible for fat burning, such as endorphins and norepinephrine.
  • Suppression of insulin levels.
  • Accelerating the metabolic rhythm.

Guidelines For Safe Cardio Training

1. Take It Easy

As with any other form of training, aerobic exercises should be performed slowly during initial stages of training, especially if someone is obese or completely out of the physical form.

Walking would be a perfect activity for novices because it is least demanding in comparison to other methods, and has a relatively small negative impact on the body.

Excessive and premature training is also not good as it can result in injury or premature tiredness. It is very important to begin slowly at the beginning of the training (if it is a higher intensity activity) to warm the muscles and lubricate the joints for later work.

2. Exercise in the zone of a targeted number of heartbeats

Although the concept of a fat burning zone has lost credibility, it is still important to stay within the specified range of heart rate to make sure the body works at its full capacity.

Using the previously mentioned formula, everyone can determine their lower and upper limit of the heart rate and therefore plan the desired training and the method they will use.

If you want the best results, try to keep the upper limits as much as you can. Working below the minimum set number of beats will not result in a more significant effect, while training above can lead to injury.

3. Do not overdo it

Cardio should be performed safely at all times. If you try to do too much, you will most likely achieve the opposite effect of what you wanted.

Burning of fat and other health benefits takes place when the selected cardio activity does not last longer than 45 minutes to one hour (which is a generally accepted time for anyone who is healthy).Drink-a-lot-of-water

4. Drink water before, in time and after training

Aerobic activity causes an increased circulation of fluids which are secreted through sweat and body heat so it is very important to drink water before, during (depending on the duration of training) and after training.

Training without sufficient water (especially in the heat) can lead to dehydration and performance drops, so stay hydrated at all times.

Conclusion

To get into great body shape, it is generally accepted that you need at least some cardio activity.

However, the form of training and the method used depends on the person and, in order to achieve more noticeable results, it is important to select the activity that will make the best progress.

I sincerely hope that I have explained to you with this topic all the uncertainties related to aerobic training and methods that you can shape the body without excessive fat deposits.

 

see my top recommendation for safe weight loss

 

 

 

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