What cardio exercise for weight loss ?

First, you must know that cardio vascular activity is a good way to ease the dry, increasing fat loss. It also helps when the regime is well advanced, to avoid using too restrictive diet that term would block your metabolism. But how do cardio for the dry?. We will try here to answer that question.
  

 
With what? What do cardio?
It may be practiced differently depending on your means and availability.cycling or jogging
Whether it be feet running, rowing, cycling, step aerobics, outdoors or indoors, just to make it beneficial to follow some important points. By following these different criteria that you will find the best cardio for dry.
What?
The activity must be sufficiently long and low to medium intensity.
Between 55 and 65% of maximum heart rate, the majority of the energy expended comes from burning fat. 75% of the calories burned from fat.
Between 65 and 75%, the energy spent together comes from the burning of fats and sugars. 50% of calories burned from fat.
How long?
The ballpark is between 20 and 40 minutes. First 20, then increase gradually to 30 minutes. Then following the results and your courage, you can stay 30 or push a few sessions to 40 minutes.
2, 3 see 4 weekly sessions may be required depending on the desired result.
Besides the aspect of "weight loss" developed here, cardio vascular activity also keep a good overall fitness.
For the fierce fonts that we must keep in mind that the most important muscle remains the heart.
But which one do?
In reality, there is little difference between the different types of cardio for dry, unlike on 1:00 drive is 5% to 15% no more. So choose the cardio primarily based on the following elements:- There has to be an activity you enjoy and that you can do easily, otherwise you will not last long;- Attention also your joints and recovery: run after a leg session is not necessarily a good idea, as well as swim back after a session

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5 recurring errors cardio

Error 1: bad timing 
The heart has often been regarded as a warm-up activity. This is why many fitness practitioners do their cardio before the workout. This reduces the energy levels for strength and limits the burning fat. Some even prefer to do them separately. This is not ideal either.A 2007 study showed that persons performing cardio session after weight training burned about 2 times more fat than if they did cardio separately. Research has also shown that individuals doing their cardio before strength training had growth hormone levels low during the workout cast unlike those who directly attacked bodybuilding. A low level of growth hormone in bodybuilding means limited muscle development.

Error 2: intensity level
 There usually has two schools on the subject: to moderate intensity cardio and high intensity cardio. The two approaches will lose fat but none is ideal. Research has shown that the best approach combines the two, cardio high and low intensity. And this will have a significant impact not only on the loss of fat tissue but also reduce the overall duration of the training.

Error 3: do only the carpet
 Make the hamster for hours is the primary reason people avoid cardio. To tread water is actually unattractive. Most modern rooms have more to offer as bikes, treadmills and rowing machines. Try to vary up to not bore you and as soon as the opportunity presents itself, get out! Jog, swimming, cycling, jumping rope, basketball and football, for example. Doing outdoor sport is often much more pleasant and allows you to burn calories while having fun.

Error 4: Insufficient recovery 
Fear of losing muscle gains due to cardio is certainly exaggerated but not unfounded. To overdo will notably slow recovery of certain muscle groups such as thighs and limit their development. In fact, some studies show that endurance athletes have very low testosterone levels due to excessive distances that stress the body. That is another reason to limit the cardio sessions to 45 minutes.

Error 5: do cardio on an empty stomach 
Many people think that they should attack the cardio upon waking as the body is burning fat condition without food in the stomach. This is true to some extent but also promotes the loss of muscle tissue.For those who do their cardio in the morning, here are some rules to follow:

    No carbohydrates including sugars and fruit fast
    Do not compromise muscle mass by taking 20-30 grams of whey protein before cardio. This does nothing to prevent fat loss. Some studies even show that having the amino acids in the blood during cardio can even accelerate fat loss.

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How to lose weight through cardio training

The cardio is an excellent sport to complete a diet because it helps burn calories, work your endurance and regain your energy.
Right now

 

To lose weight, you have to destroy calories. In this game, the cardio is a weapon of mass destruction. Based on the principle of endurance, cardio attack your reservations and help you lose weight. Easy to practice, it is the ally of your diet and your figure.

Cardio training, inside and outside
You still remember the slogan: "move, remove! "The cardio is the perfect illustration. If you have weight to lose and you have started a diet, cardio is an effective aid to achieve results. If you have reached your ideal weight, observe the dietary habits that suit your body type and your age, then choose on a regular cardio activity to maintain your weight. You're spoiled for choice to work your endurance: walking, jogging, cycling, swimming, rollerblading. The cardio is done at home, outdoors or in the gym. At home, opt for machines like the rower, Exercise bike, elliptical, treadmill, stepper. Attention some of these activities are more traumatic to the body than others. This is the case of the running. Avoid if you have back problems or knee.

The cardio training, your slimming partner 
The cardio is a complete activity that improves the functioning of your cardiovascular and respiratory system. For quick and visible results in terms of weight loss, it is important to perform two cardio sessions per week or 1 h 30 activities in total. If you start, go for 3 sessions of 30 minutes. This is the minimum time for the body to burn stored fat. Then increase the time to 45 to 60 minutes. To lose even more calories, go for biking in the gym here .And 650 fewer calories on the clock!

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Best cardio exercises to lose weight and fat

4 best exercises for weight loss

Weight loss should be gradual because slim down quickly often means back so quickly. I suggest you establish a healthy lifestyle (diet and physical activity and / or sports) allowing you to lose one kilo per week maximum. Train hard is important, but to establish a suitable and quality sports program is equally important.
Try these excellent cardio exercises to burn fat reserves and lose weight. Then see what works best for you.

The best cardio exercises to lose weight

 1) Rowing Machines (rowing machines)

This is one of the best cardiovascular exercises to lose weight. Practice the rowing machine can burn many calories and simultaneously biases the top and bottom of the body. Unlike most exercises aimed stimulation of aerobic capacity and burn fat, the rowing machine is more versatile and more complete because it biases the entire body. This exercise recruits many muscle groups, increasing the number of calories needed to produce the effort. It strengthens your cardiorespiratory system, many muscles and increases your basal metabolism (resting). Every little bit helps in weight loss.

Namely: one hour of moderate intensity to the rowing machine burns about 600 kilocalories. The higher your training frequency increases your caloric expenditure and did the same.

2) Running (treadmill or outdoors)

Running is a physical activity and calorie consumption is the highest. The entire body is in action and associated with a smart diet, running and asked muscular effort will indirectly impact the weight loss. This training will "burn and eliminate" fat while building muscle strategic points in the most sought short of the effort. So you will refine your body, toning the muscles needed for running and losing fat.

Namely: one hour of moderate-intensity running burns about 700 kilocalories.

3) Exercise bike

The bike is one of the fitness equipment more suitable for fat loss. Indeed, one of the advantages of this type of training is that you can fully control the intensity of work by adjusting the resistance on the one hand and on the other by pedaling faster or slower. The other benefit is that "strength" by on joints and your back is well supported.

Namely: a bike for fitness hour burns about 600 to 800 kilocalories depending on the intensity.

4) Elliptical

The elliptical trainer is a fitness machine for working all the muscles of the body smoothly and without straining the joints. It is easy to use, resulting in high caloric expenditure and invites many muscles (thighs, glutes, calves, arms, shoulders).

Namely: an hour of elliptical results in caloric expenditure of roughly 800 kilocalories.

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6 cardio exercises to do at home

No need to ruin the club for burning calories. Without equipment, in the lounge, it also does. Follow the program ...

1. heats hopping. Gently, gently, it hops on the spot for 30 seconds, arms along the body, releasing many shoulders. This initial exercise aims to warm up our musculoskeletal system (muscles, joints, tendons ...) and our cardiorespiratory system.

2. "applauds" the rhythm. Always hopping on the spot, we make lateral moves upwards with arms outstretched, like trying to clap above our head. Excellent for coordination. It takes 30 seconds. trying to keep a good pace.

3. stretches her legs. They are left arm at rest and, at the same pace, changing leg movement: always there, we alternately advance the right foot, then left foot, dragging them along the ground like one skiing background or elliptical. The movement is repeated 30 s.

4. We make pumps ... in the air. While continuing the cross-country movement with legs, it moves arms again by the pumps but in vacuum: arms stretched before us, open palms, elbows brought back to us then shoot. 30 s.

5. On the heels up to the buttocks ... is allowed to rest and arms without breaking the rhythm, changing leg movement: we take jitter of the first, but this time by bringing the heels to the buttocks, always staying there. It takes 30 seconds by slightly accelerating pace.

6. Because of the race on the spot. While continuing heel-buttocks with legs, arm movements are added on a greater scale, as when short again for 30 seconds. Beginner, it stops there. If one is more fit, recovering 5 min and then again from the beginning. And as many times as allowed our physical condition.

 7 Minute Cardio Workout at Home To Fat Burning 

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Cardio Training

The cardio training is a type of endurance training, based on activities like rowing or running. This is a very good complement to strength training, but also a tremendous help to melt fat.

The cardio training is a fairly broad term that encompasses all physical activities based on endurance training, ie a sport performed at moderate intensity, but over a period of several consecutive minutes.
Cardio and weight trainingThe purpose of this type of training is to develop heart and lung capacity of the body. By increasing these capabilities, it also increases the body's resistance in all daily activities. It is then less tired, less sensitive to small ailments, better general health.
The cardio is also an excellent way of facilitating dry. Provided to train in good conditions, it helps to melt fat, to accelerate weight loss.
For this it is essential to run at the right pace, ie with moderate intensity. Do cardio too fast is not a good way to lose fat more quickly, quite the contrary.
The heart may be associated with weight training, you just follow a few rules that we detail in the pages of this issue, such as:- Do not do cardio and strength training the same day (we suggest still a method to do this in the best possible conditions)- Do not do cardio on an empty stomach or too long
There are several ways to do cardio in gyms because the specific devices abound: biking, rowing machine, elliptical, treadmill, ... You'll be spoiled for choice. A good solution is to vary frequently.

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Top Ways to Get Started With a Cardio Beginner Program

Beginners are at a crucial juncture: they've made the decision to get into shape and realize they have a myriad of options in front of them. Make the wrong decision, and you'll potentially derail your progress for months (or sometimes even years).

Learn from someone with experience with fat loss and stay away from long duration, steady state cardio. Here are some key issues I have with long duration, steady state cardio:

•     It's boring. If your training program is boring, it's going to be tough for you to follow the program. Try and find something exciting. Something that you will look forward to doing each week.
•     Jogging hurts. Jogging was my form of outdoor cardio. I used to jog for 3-4 miles at least 4 days per week. Of course it worked, but I soon found myself in pain.
•     The pain could have also be caused by overuse injuries, which comes from too much repetition of the same activity. Professional runner andcyclers often complain about knee problems later in life.
•     The pain started with my shins and traveled to my knees. The uneven outdoor surface, and the constant pounding on the knees does a lot of damage to your joints.
•     The bigger you are, the more you should stay away from jogging long distance. One or two miles is fine at a frequency of 2-3 days per week.
•     Higher intensity distance cardio causes losses in strength, power, and muscle mass. You may not care about strength or power, but you should care about muscle mass.
•     Muscle mass will be your long-term fight against fat. This is because muscle is more metabolically active than fat. It takes more calories to maintain a pound of muscle than a pound of fat.
•     Hence, the more muscle you have on your body, the higher your metabolic rate. A fast metabolism will help you burn more calories throughout the day without performing more exercise or eating less.
•     Aerobic exercise is an impractical method of burning lots of calories. The bigger you are, the more fat you will burn with aerobic exercise. But, as you get leaner and fitter, you will need to perform more aerobic exercise in order to burn the same amount of fat.
•     For example, if in the beginning you were able to burn 100 calories in 20 minutes, 6 months from now it may take you up to an hour to burn the same amount of calories.
•     Of course, this is just an example, but that is what happens. Your body becomes efficient at using energy to perform a task. Hence, it takes more work to burn more calories.

7 Minute Cardio Workout at Home To Fat Burning 

Now that you know why I don't like long distance cardio, lets look at some of the forms of cardio that I do like:

Bodyweight Cardio

Bodyweight cardio is simply performing high intensity bodyweight exercises that are relatively easy in a cardio format. Cardio is basically raising your heart rate and increasing the demand for energy (calories).

The greater your demand for energy, the more calories and fat you will burn. Bodyweight cardio is often more fun than regular, steady state cardio. Plus, you can perform it anywhere and anytime you want.

You can perform bodyweight cardio in your hotel room, at the park, in your backyard, or your friends house. Hence, it is one of best, no-nonsense and no-excuses method to burn fat.

Hard Cardio

Hard cardio consists of any sort of higher intensity, moderate duration cardio. My favorite forms are sledgehammer swings, jump roping, and shadowboxing. This form of cardio is not only exciting and gets your heart rate up, but also prevents overuse injuries.

You can choose 2-3 forms of hard cardio, or even combine hard cardio with bodyweight cardio. This way, you prevent boredom and conserve your joints. Hard cardio helps develop power and speed.

For example, sledgehammer swings are used by many athletes to improve explosive power. Jump roping is also used by boxers to improveagility. Hence, you'll be improving your athletic abilities while burning fat.

Interval Cardio

Interval training is where you perform an activity for a high intensity level, then take a short rest. Alternate between high intensity and lower intensity training. You can do this form of training with hard cardio or bodyweight exercises.

As mentioned earlier, distance cardio is an impractical form of burning fat as your body becomes more efficient at burning calories. They key to solving this is to use increase the intensity level.

Interval cardio is one way to increase the level of intensity. Sprinters perform this kind of cardio all the time. They sprint on the track, and follow up with a period of rest to return their heart rate to normal.

Kettlebell Cardio

Kettlebells are a training implement that have seen a resurgence in popularity. They've been around for many years, but it's just recently that they're starting to show up with commercial gyms.

Their effectiveness comes from the unique shape of the Kettlebell. A Kettlebell has a thick handle attached to a cannonball shaped weight. Hence, every single movement you perform engages a large amount of muscle in order to properly perform the movement.

If you have never heard of Kettlebells, it's certainly something to look into. Kettlebell cardio workouts can be performed with either circuits or interval training. But make sure you start off light.

Dumbbell Cardio

If you don't have access to Kettlebells, then you can try Dumbbell cardio. Dumbbell cardio simply allows you to combine cardio and weight training into one. After Kettlebell workouts, Dumbbell cardio workouts are the most challenging forms of training.

Adding resistance to your cardio workouts allows you to train your strength endurance as well as your cardio endurance. Sports such as martial arts, where you are constantly moving around (cardio) and fighting off an opponent (resistance), need a combination of resistance and cardio endurance training.

But, for the regular folks, combining strength and cardio workouts can help you get leaner while maintaining and even increasing your lean muscle mass and strength.

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