Cardiovascular exercise is an extremely significant component of a healthy lifestyle. For those that are on a mission to drop some weight it will dramatically improve weight loss. The best cardio for burning fat not only provides the ability to burn a substantial number of calories, but when done properly, it can turn your entire body into a fat torching system. Directly below we will discuss the good qualities and drawbacks of various types of cardio exercises and then we’ll explain to you ways to blend them to develop the best cardio for weight loss.
distance cardio for weight loss
We wish to discuss long distance running to start with as it’s often the default cardio workout approach that folks use to get rid of fat. You will find a few factors why it is well known. First of all, pretty much anyone is capable of doing it. All you need is to buy a pair of good running sneakers and hit the road (or treadmill as it may possibly be). In addition, distance jogging can burn a considerable amount of calories if employed often.
The disadvantages to distance running for fat loss
There are two main factors why distance running just isn’t the top cardio for losing weight. The main factor is that carrying out long bouts of long distance running can actually cause your body to begin craving carbohydrates. Long distance jogging will empty the body of glycogen. When this happens, you brain tells your body it will have to restore your glycogen stores by consuming additional carbs. This is difficult in that eating a massive plate of noodles can pretty much eliminate any calorie deficit you were attempting to create by running to begin with.
The second reason why distance jogging could not be the best cardiovascular exercise for fat loss is it can do some serious harm to your joints. Virtually each long distance jogger I know is often injured for several weeks at a time because of knee, or hip pain, and when these injuries occur, there is not much you can do but rest until your injuries goes away. Of course, injuries are not great for weight loss or cardio training.
High Intensity Interval Training
High intensity interval training (HIIT) has gained in popularity considerably over the last decade for several good reasons. HIIT exercises are terrific at switching on your fat burners, they take less time than distance jogging, they do not cause hunger pangs, and they also lead to significantly fewer personal injuries. HIIT is furthermore a great deal more diversified than distance jogging as there are a large number of various methods to HIIT, but really only two techniques to perform distance jogging, outdoors or on a treadmill.
HIIT means performing short bursts of rigorous exercise followed by a set period of rest before repeating the intensive exercise.
Let’s look at sprints to present a good example of exactly what a HIIT interval is like. A high intensity sprint interval would look like this:
Interval: Sprint all out for fifteen seconds
Active rest: Walk for 60 seconds
Repeat as needed.
HIIT Workout Factors
One of many best facets of HIIT is that it can be adjusted to match your needs based on your fitness level or the sort of physical exercise you are performing. As an example, if you’re a beginner then you might need to shorten the duration of the rigorous interval, or you might lengthen the active rest period. The above example uses a 1:4 ratio signifying the rest period is four times longer in comparison to the interval. You can modify that proportion to be 1:3, 1:2, or 1:1.
Modifying the aspects within the workout routine will transform how your body reacts to the exercise. Shorter intervals with extended rest periods will permit you to be more intense as you are able to put out greater effort throughout the interval. Greater intensity is fantastic for releasing HGH into your system. HGH is actually a hormone that tells your body to discharge fat cells to be used as energy, an critical aspect of using cadio for losing weight.
Lengthier intervals allow it to be much more difficult to sustain high intensity, but they are going to also burn more calories during the workout. Should you use longer intervals, then it’s suggested that you utilize a proportion of 1:2 or 1:1 to avoid over training and make certain that you allow yourself sufficient recovery time to maintain the training session intensity.
Bodyweight Cardio Exercise
Bodyweight circuit training is a unique sort of cardio that combines 6 to 8 different body weight exercises into a routine which is then repeated a couple of times. This kind of has several of the same positive aspects as HIIT with the difference that a few body weight sessions need a small amount of equipment, for example a pull up bar . It is also different in that it uses resistance training as a part of the cardio workout.
A Sample Bodyweight Circuit Cardio routine
A basic illustration of a body weight session is below. The idea would be to proceed from 1 exercise quickly into the next without taking rest. Then, when you’ve carried out the whole circuit, rest for 60 seconds and repeat the complete circuit once more. The circuit is typically performed up to 3 times. A circuit may contain exercises for example lunges, push-ups, pull ups, squats, etc.
Matching up HIIIT and Body weight Circuits
Bodyweight circuits result in an powerful workout that releases HGH and expends a substantial amount of calories, but they’re distinct from HIIT workouts in several significant ways. Body weight workouts give an entire body workout while HIIT concentrates on only 1 exercise. There is also a distinction in intensity. Bodyweight circuits are usually developed to alternate pushing and pulling movements of distinct muscles so that you’ll be able to maintain some intensity all through the circuit but your intensity will diminish substantially all through the workout. This is since bodyweight workouts only permit only a few and very short rest periods.
The very best Cardio for Fat burning
The very best method to use cardio for weight loss is to establish a routine that will utilize all three forms of cardio discussed above. Here is precisely how we do this.
Workout 1: Mix HIIT with Long distance Running
Get the best of both worlds by pairing HIIT with distance jogging. Start off by completing a 15 minute HIIT routine. Then go for a nice slow jog for 20 – 30 minutes according to your fitness level. Using this method the HIIT will increase the HGH in your body which results in additional fat cells introduced into your system. Then you eliminate those fat cells by doing a nice long jog.
Immediately after the workout, make an effort to avoid food high in sugars. Avoid pasta, bread, and rice. This can keep insulin levels reduced which will allow you to get rid of fat for hours after your workout.
Workout 2: Body weight cardiovascular circuit
Bodyweight workouts will add resistance training to your cardiovascular fat burning plan. This is excellent in that it is going to assist you to develop a nice tier of beautifully shaped muscle under your body fat waiting to be shown to everyone.