cardio for weight loss

Best cardio for weight loss – How to Incorporate Cardio Workouts for Maximum Effect

Millions of fitness enthusiasts want to use the best cardio for weight loss during their training. However, most don’t get the full benefit of cardiovascular exercise, because of the way their workouts are designed.

Don’t assume that just because cardio workouts are exhausting, they are also the best way to trim body fat.

In this article I’m going to show you why cardio workouts are not the best for fat burning. Cardio is very beneficial, and if incorporated the correct way with proper strength training, it can help you create a one-two fitness punch.

Many doctors and fitness trainers have often recommended moderate aerobic and cardio activity as a top weight loss method. The assumption has always been that if you follow a moderate cardio workout for a minimum of 30 minutes a day, for at least three times a week, you could lose weight, and strengthen your heart.

However, researchers have shown that moderate-paced cardio training may not provide as much benefit as previously thought.

Best cardio for weight loss – The Importance of Physical Variability

Physical variability, or the ability to change the rhythm and intensity of your physical activity, is necessary to increase your fitness level.

That’s probably a reason that track and field athletes use interval training. For example, instead of having a 100 meter sprinter only work on 100 meter sprints, the sprinter also runs 200, 400 and even 800 meters. Each distance is followed by walking at a certain speed for a minute or minute and a half intervals during some training sessions.

Distance and marathon training won’t put muscle on your bones. Look at nearly any top marathon or distance runner, and you will see a physique that doesn’t look necessarily healthy or muscular. Yet, if you observe most of the top sprinters of the world, you will see lean and muscular physiques that were built from short bursts of speed, and shorter distances.

Scientists know that the constant pounding produced by endurance workouts can destroy healthy joints; causes inflammation, and lowers your immune system.

Best cardio for weight loss – Using Highly Variable Cyclic Training

This best cardio for weight loss training is known to increase the antioxidant output in the body. This helps you burn body fat at a faster rate.  You need exercises that train your heart to rapidly increase and decrease. This makes your heart stronger, helping it adapt to daily stress and physical activity.

Highly variable cyclic training helps raise the body’s metabolism, and helps it maintain a high level of fitness.

Stop-and-go movements are considered superior to constant movement done over a longer period of time. Your body will respond better to nitric oxide, and you will develop a stronger cardiovascular system.

Here is a summary of the benefits of Variable Cyclic Training on cardio for weight loss:

•    It helps strengthen your immune system response.

•    It lowers the possibility of damaged joints that are caused by constant pounding over longer periods of time.

•    It gives you overall better cardiovascular health.

•    You have higher levels of antioxidant protection.

•    Your residual metabolism rate remains higher after you finish exercising.

•    It helps build and increase the size of your muscles.

•    It builds a stronger heart that can deal with daily stress and physical activities.

Best cardio for weight loss – The Most Effective Activities for High Variability Training

Most popular sports have stop-and-go activity during competition and practice. That includes baseball, football, basketball, tennis, hockey, volleyball, table tennis, and racquetball.

It’s even possible to receive similar benefits from mountain biking, and interval swimming and running.

If you like jumping rope, try alternating the rotation speed and movements between each jump. Other great exercises are shadow boxing, steps and hill running, rowing and martial arts training.

The reality is, almost any sport can be transformed into a cardio for weight loss activity, as long as it requires strength activities thrown in, and is altered to include starting, stopping, and burst of speed exercises.

Types of High Variability Workouts for the best cardio for weight loss Programs

To keep a high level of fitness, strengthen the muscles and provide well needed cardio, the following exercises are a must:

Wind Sprints – These are sprints that usually are about 40-50 meters. They are popular as a form of conditioning in American football, basketball, and baseball.

They are usually conducted towards the end of practice when players are tired. You’re supposed to sprint as fast as you can, wait 30-45 seconds, and sprint back in the other direction.

Anyone, who has ever done these exercises, hates them. Nonetheless, what most people don’t know about them is that they burn a lot of calories and body fat, and they are great cardio exercises.

Usually, eight to ten of these sprints are enough to tire out most people.

Weight Training – Weight training isn’t just about building muscles. There are many exercises that can give you good cardio, too.

Besides, aerobics actually plays a part in building muscle. It’s also known that aerobics quickens the recovery time by moving blood and oxygen through the muscles.

Don’t forget that building muscle also helps eliminate fat. This makes weight training an excellent routine to raise your heart rate.

Best Cardio For Weight Loss – Sprint Interval Training

Warning: This program should only be attempted after you have had at least a month of general training and conditioning.

Warm-ups

•    Walk for two minutes at a good pace, and then jog at a ¼ speed for 30 seconds.
•    Walk quickly for two additional minutes, and then continue running at 50% speed for 20 seconds.
•    Walk quickly for two minutes more, and then sprint at 90% of your speed for 15 seconds.
•    Finally, walk for three minutes more.

Workout:

•    Sprint at full speed for ten seconds, and then walk for four minutes. You should aim to repeat this at least three to four times.

You will notice that all of these follow the same stop-and-go characteristics of High Variability Workouts.  You only need to stick to a training program, and you will immediately notice the difference.

This is what develops the best cardio for weight loss exercises and training, unlike distance and marathon running, or distance cycling.

Recommended Article:

How to Lose Belly Fat – 5 Quick Tips to Put You on the Right Track

cardio for weight loss