Best Cardio Exercises For Weight Loss – Burn Fat To Get A Slim Body Fast (part 1)

Best Cardio Exercises For Weight Loss – Burn Fat To Get A Slim Body Fast (part 1)

Cardio is a vital exercise to get a slim body and shed a few extra pounds by increasing heart rate and burning the calories in the form of glucose and fat. But not all types of cardio are good for weight loss; in fact, moderate-intensity cardio is not as effective as high-intensity cardio. Moderate-intensity cardio might lead to muscle loss and joints injuries. In this post, you will find top high-intensity cardio exercises for weight loss!

1. Intermittent Sprints

Practice Intermittent Sprints in 30 mins might burn up to 1200 calories depending on each people. To Do Intermittent Sprints, set the treadmill at a 3-degree incline and start running at a speed of 6 mph for 1 minute, then increase the speed to 9 or 10 mph and running for 3 minutes. After that, increase the speed up to 14-15 mph and continue the sprint for 30 seconds before slowing down to 10 mph and keep running for 3 minutes.

2. High-Intensity Interval Training

High-Intensity Interval Training in 35 mins might burn up to 500 calories. There are numerous types such as burpees, jumping squats, jumping lunges, high knees, step jumps, etc. The only thing to remember is doing these exercises in the correct form to avoid injuries. First, do a set of 10 reps of each exercise and then take a 10-second break.

3. Rowing

Rowing in 30 mins might burn 200-300 calories. To do rowing, grab the handle of the rowing chord while sitting on the rowing machine. Set the feet on the footrest, keep spine straight, shoulders rolled down, and chest out, engage the abs and back muscles as pulling the handle or the bar toward the abs. Stop pulling when the elbows are behind the body. Remember to squeeze the shoulder blades before returning to the starting position.

How to loose weight with Cardiovascular Exercise

How to loose weight with Cardiovascular Exercise

When you hear the word cardio, you probably think of sweat dripping off your forehead while running on the treadmill on your lunch break without having actual food. It’s true though. Cardiovascular exercise, also called aerobic exercise consists of doing activities with oxygen.

This type of exercise hits large muscle groups, including legs, upper body. It requires intense respiration or controlled breathing, and increases heart rate. The most common forms of cardio exercises include walking, running, swimming, cycling, and gym classes. Cardio machines include rower, elliptical, stair climber, bike, treadmill and the like. 

Cardio exercise play a critical role in burning burn calories and aid in weight loss. In order to increase the rate of losing weight, it’s advised that you combine it with at least two to three days a week of strength training workouts. The amount of cardio burned in order to lose weight depends on various factors like the current weight, diet, daily activity level, and age.

The formula to lose weight is simple as you need to create a calorie deficit which means that the number of calories consume must less than the amount of calories burn. The amount of weight lost depends on the amount of calories burned during exercises over the course of a week. A counting app is recommended to accurately measure the amount burned and consume. These trackers will allow the input if daily food intake and physical activity throughout the day, then calculate the current calories in/calories out equation. 

For the most effective results, you should get at least 150 to 300 minutes of moderate-intensity exercise or 75 to 150 minutes a week of vigorous-intensity aerobic exercise each week to create a 3,500-calorie deficit, and lose one pound each week. Muscle strength-training activities that involve all major muscle groups are also recommended at least two days each week for prolonging the results. 

Tips to maximize workouts benefits

Tips to maximize workouts benefits

Understand the connection between eating and exercise can make a huge difference in your workouts. 

When and what you eat can be important to how you feel when you exercise as they go hand in hand. In this article, you will find these eating and exercise tips to maximize your workouts results. 

1. Eat a healthy breakfast

If you exercise in the morning, you should finish breakfast at least one hour before workout which will fuel you with energy. Don’t avoid carbohydrates as eating carbohydrates before exercise can improve workout performance duration and intensity. However, breakfast before workout should be light and accompanied by healthy drink. Good breakfast options include: Whole-grain cereals/ bread, Low-fat milk, Juice, fruits, etc. You might also have some coffee in the mornings but not too much. 

2. Watch the portion size

As you find this advice everywhere, be aware of the portion, especially before exercise. You should finish the large meal at least three to four hours before exercising while with small meals or snacks, finish them at least 2 hours before working out. Eating too much, you might feel sluggish while eating too little, you wouldn’t have enough energy.

3. Snack well

This might depends on each individual, thought you can have small snacks right before and during as long as you feel OK. Snack help prevent distracting hunger pangs which is significantly important if you plan a workout several hours after a meal. Good snack options include, energy bar, fresh fruit, Yogurt, smoothie, whole-grain bagel or crackers, low-fat granola bar, peanut butter sandwich, Sports drink or diluted juice, etc.

4. Eat after you exercise

Eat a meal that contains both carbohydrates and protein within two hours after exercising would help your muscles recover and to replace their glycogen stores. Good post-workout food choices include: Yogurt and fruit, Peanut butter sandwich, Low-fat milk and pretzels, smoothie, whole-grain bread with vegetables, etc.

Exercise properly to avoid injury

Exercise properly to avoid injury

Let’s find out some methods of bodybuilding properly to avoid injury and maximize the effectiveness of the exercise in the article below.

1. Always warm-up before starting the exercise

If your warm-up exercise is just a few steps away, or a few twists and turns or hunches, then you won’t get enough of it. The right method of bodybuilding always starts with warm-up exercises. This is a very important step before doing the following exercises and is especially necessary when you perform heavy exercises.

Warm-up exercises help wake your joints and muscles to start working more smoothly, help activate blood vessels, weak muscles and gradually increase body temperature to help you prepare for heavy exercises. more after that without cases of joint pain or sudden muscle strain.

2. Note to adjust the body shape when exercising at home

When practicing at home and without an instructor, you may make mistakes in your posture and may be the cause of your injury. When your body starts from the wrong position, you will have to use other muscles that are not part of the exercise, which will create an imbalance in the joints. This can lead to angina attacks, which can eventually damage your body.

To fix this, adjust your posture by looking in the mirror to correct yourself and focus on listening to the instructions. This not only helps avoid injury but also helps to adjust your posture and height.

3. Practice breathing properly when lifting weights

Breathing during exercise needs to be rhythmic and exaggerated so you don’t get exhausted quickly. Learning how to breathe properly when weights is also a way to reduce existing pain.

And of course, improper breathing can also cause new attacks. When doing light exercises, breathe regularly to the rhythm, one inhale and one gentle exhalation through the nose. When moving through heavy exercises, try to take a deep breath and slowly breathe from your nose. If the exercise is intense and fast, breathe slowly through your mouth.

4. Avoid overtraining

Nothing too much is good. Exercising properly requires you to know how to combine reasonable exercises in the right amount of time. Your body is not a machine and of course there is a risk of being injured if forced to work excessively. Stress, muscle pain or joint pain are injuries that occur more easily when you exercise too much.

Make sure you have at least 1 rest day a week to recover your body after hard workouts. You also need to arrange alternating light exercises, or at least do stretching exercises at the end of the workout. Otherwise, the injuries will take longer to recover.

5. Select the appropriate exercise

Not all exercises are suitable for your body and fitness. If you have a “standard” body shape, you should not do the average heavy exercises immediately, but you need to practice the exercises for basic posture first.

Or if your body is not healthy then you can not do the exercises that require long time. Listen to your body first and ask your instructor to find the best exercises to avoid unwanted injuries.

Top sport lose belly fat fastest

Top sport lose belly fat fastest

1. Badminton

Recently, badminton is also ranked among the most effective belly fat reduction sports today. This is a sport that is very popular with the women, the movements of running, supporting the bridge, throwing the ball, jumping high help the legs more solid, the hands are flexible and the abdominal muscles more supple. Only after a period of practice, surely you will see a noticeable change in your waist.

2. Jogging

Losing belly fat by jogging is the most popular and trusted way to lose weight. In just half an hour, a woman weighing 65kg will “burn” 570 kilo of calories. To effectively reduce belly fat by jogging you:

– Jog every morning and evening, about 30-45 minutes.

– Light jogging, does not need fast intensity but must focus on forward to create posture and force.

– Choose clothes that are comfortable and sweat-proof.

3. Aerobic

Aerobic exercise is also one of the most popular belly fat reduction sports today. This sport has up to 10 different “branches”, of which the aerobic type with the up and down moves is considered to be most effective. By constantly swapping your feet on a low platform, you can burn 310 – 410 kilos of calories in less than 45 minutes. However you should note:

– Should practice at least 5 aerobic sessions/week

– Do not forget to start before starting exercises to avoid muscle tension, cramps.

– Choose the exercises that suit your health

4. Swimming

You know not swimming is a sport that reduces belly fat is considered to have the most long-term effect. The movements during swimming have a direct effect on the muscles in the abdomen. In particular, regular swimming is also good for health, good for the vascular system, helps reduce belly fat and firm muscles effectively. And with only 45 minutes of swimming you have lost up to 600 kilo of calories.

5. Boxing

In addition to methods to lose weight by swimming and jogging or aerobic… you can also choose a sport to lose belly fat effectively Thai boxing. This is a sport that requires a lot of energy through strenuous activities such as kicking, punching and moving. Practicing this sport can help the body to consume energy up to 500 kilo calories per hour.