Losing weight comes down to burning more calories than your body uses on a daily basis. This caloric deficit can be accumulated through dieting and exercising. The latter should include cardiovascular exercise, which in addition to burning calories, also reduces your risk of health conditions, such as high blood pressure and osteoporosis, and improves your heart health, mood and stamina. (See References 1) For quick weight loss, incorporate small adjustments that can optimize your cardio routine.
General Cardio Recommendation
The American Heart Association favors 30 to 60 minutes of moderate cardio on most days to lose weight. (See References 2) By completing the full range of motion of the exercise of your choice. you can get the most out of your workouts. For instance, take big steps on the treadmill and stair climber rather than tiny ones. Also, choose exercise with a vertical component that engages your upper and lower body. This is more challenging, engages more muscles, and burns more calories. For example, set a treadmill or an elliptical machine with moving arms at an incline, or go hiking or climb stairs while swinging your arms. (See References 3)
Calorie-Blasting High-Intensity Interval Training
High-Intensity Interval Training, or HIIT, can increase the intensity of your cardio workout, making you burn more calories. (See References 4) During this type of training, you alternate between short, intense bursts of cardio and a slightly longer, less intense recovery period. You can, for instance, jog at a maintainable pace for two minutes, and then burst into a vigorous sprint for 30 seconds to one minute before retuning to the jogging pace. You can incorporate HIIT into your normal cardio routine, or you can do it...
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...merican Heart Association: Losing Weight [http://www.heart.org/HEARTORG/GettingHealthy/WeightManagement/LosingWeight/Losing-Weight_UCM_307904_Article.jsp]
Ask the Trainer: Exercises for Losing Weight [http://www.askthetrainer.com/exercises-for-losing-weight/]
MayoClinic.org: Rev Up Your Workout With Interval Training [http://www.mayoclinic.org/interval-training/art-20044588?pg=1]
American Council on Exercise: What Is Cross Training and Why Is It Important? [https://www.acefitness.org/acefit/healthy-living-article/60/36/what-is-cross-training-and-why-is-it/]
American Council on Exercise: Circuit Training [http://www.acefitness.org/updateable/update_display.aspx?pageID=605]
University of Rochester Medical Center: Lifting Your Way to Weight Loss [http://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=1801]
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Harvard Medical Group “Best medicine: The science of exercise shows benefits beyond weight …..loss.” Harvard Heart Letter. 23(11) (2013) 6
Exercise is an easy and attainable way to lose weight. A study in Durham, North Carolina showed this. Overweight men and women aging from 40-65 were split into three groups. Group 1 had to do the equivalent of 20 miles of jogging per week at 65%-80% peak oxygen consumption. Group 2 had to do the equivalent of 12 miles of jogging per week at 65%-80% peak oxygen consumption. Group 3 had to do the equivalent of 12 miles of jogging per week at 40%-55% peak oxygen consumption. Of 302 subjects screened, 182 met criteria and were randomized and 120 completed the study. There was a significant (P<.05) dose-response relationship between amount of exercise and amount of weight loss and fat mass loss. The high-amount/vigorous-intensity group lost significantly more body mass (in mean [SD] kilograms) and fat mass (in mean [SD] kilograms) (-2.9 [2.8] and -4.8 [3.0], respectively) than the low-amount/moderate-intensity group (-0.9 [1.8] and -2.0 [2.6], respectively), the low-amount/vigorous-intensity group (-0.6 [2.0] and -2.5 [3.4], respectively), and the controls (+1.0 [2.1] and +0.4 [3.0], respectively). Both low-amount groups had significantly greater improvements than controls but were not different from each other. Compared with controls, all exercise groups significantly decreased abdominal, minimal waist, and hip circumference measurements (http://www.ncbi.nlm.nih.gov/pubmed/14718319).
As according to the CDC both heart disease and type two diabetes are at a higher risk if coupled with obesity. The very best way to prevent obesity is proper diet and exercise. Exercise does not just mean going to the gym and lifting weights or attempting to build muscle, but rather do cardio workouts. Cardio work outs are the best way to prevent both heart disease and obesity. This involves running, walking, swimming and even bike riding. The primary goal is to get a persons heart rate to increase under the weight and restraint of a persons body. Building to much muscle can be unhealthy later in life if it is not maintained, as it can waste away into excess weight. Walking and doing mild exercise even into older life is also helpful in preventing heart disease. The CDC claims at least 150 minutes of exercise a week will help weight loss and help type II diabetes prevention (The Center for Disease Control and Prevention, 2015). A diet should be well balanced, this is not a short term solution to lose weight, but is a life style choice to promote a persons well being. High sugar diet and processed fats should be avoided. A person should increase vegetable and fruit food options, and avoid fried food. It is important to maintain good cholesterol and triglyceride levels, as being out of the normal range will increase a persons risk for type II diabetes and heart disease
High Intensity Interval Training (HIIT) may be a good holiday workout for you if you have limited time to exercise. An HIIT workout takes less than half an hour to complete, and is far more effective than a lower intensity workout spanning double the time. Try running at a high intensity for a few minutes – pushing yourself to the maximum – then walk for a minute. Repeat this for 30 minutes, three to five times a week.
Exercising regularly can help prevent excess weight gain or help maintain weight loss. You don’t need to go to the gym to exercise, doing small actives such as walking somewhere sort distance instead of taking the car or even do some exercises whilst watching T.V. Exercising boost energy, reduces stress, helps you sleep better and lifts our mood. It’s important to eat regular to ensure that your body gets the required amount of energy to move. Skipping a meal doesn’t help loss weight, it means that you will be more likely to eat more during the next meal.
Exercise. Being active reduces the risk of heart disease. You should spend 120 minutes a week walking, jogging, riding a bike or any other activity that increases your heart rate.
Aerobic exercise is a type of exercise that increases the heart rate and speeds up breathing for a continuous period. This sustained raise overloads the heart and lungs and causes them to work harder than at rest. Therefore, with weight loss aerobic activity is generally suggested far more than anaerobic activity. “Cardio-respiratory endurance, or aerobic, activities, such as walking, jogging, running, swimming, and bicycling, are the most useful for losing weight because they eventually burn more calories than do muscle-strengthening exercises, such as weight training or calisthenics” (Fine, & Kusinitz, 1995).
Healthy adults should aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week. That doesn 't have to be all at one time, though. Aerobic exercise can even be done in 10-minute increments.There are significant health benefits from interval training, which means exercising at your near maximal intensity for short periods of 60 to 90 seconds. Regular aerobic exercise can help you live longer and healthier. After all, aerobic exercise reduces health risks, keeps excess pounds at bay, strengthens your heart and boosts your mood.
Regular physical activity is an important part of effective weight loss and weight maintenance. It also can help prevent several diseases and improve your overall health. It does not matter what type of physical activity you perform--sports, planned exercise, household chores, yard work, or work-related tasks--all are beneficial. Studies show that even the most inactive people can gain significant health benefits if they accumulate 30 minutes or more of physical activity per day. Based on these findings,
First, losing weight happens faster through a proper diet and not doing exercise. Good nutrition is more important than exercise because it helps to lose weight.
If you are out of shape, overweight, or older, begin your exercise program with walking, not jogging. Keep your pace slow at first, and then gradually increase the speed of walking. You need to exercise gently and then rest, exercise gently and rest, over and over. Gradually you will get fitter and your resting heart rate will decrease. Then your body will be ready to begin jogging, not before. If your goal is to lose fat, exercise for long periods of brisk walking. Duration and frequency are very important.
Cardiovascular fitness can also be known as cardiovascular endurance, aerobic fitness and cardiovascular respiratory fitness. In order to increase your cardiovascular conditioning you have to practice active high energy activities or active sporting activities which can be of enough intensity for getting your heartbeat into your target heart rate zone. A great little free calculator for working out your heart-rate zone can be fount at: http://exercise.about.com/cs/fitnesstools/l/bl_THR.htm
Exercise will help to control your weight. It will also reduce the risk of cancer and diabetes. Experts recommends children and teens to get at least an hour of exercise everyday. Adults should exercise for two hours and thirty minutes weekly. Exercise does not only mean, go to the gym and work out on treadmills and such. Taking your dog for a walk, gardening, and everyday chores are considered exercise too. Daily exercise can relieve some stress because it can stimulate brain chemicals leaving you to feel more relaxed and happy. It can also boost up your self esteem and confidence because if you’re working out, your appearance would most likely improve. Another great reason for exercising is that it will boost your energy, and you will have more energy because of all the muscle you built up.
Exercise and eating healthy are two of the most important things you need to do to take care of your body properly. Both exercise, and eating healthy, have many advantages and benefits. They help with multiple things needed throughout your life. These things include growing physically, mentally, and if you are religious, spiritually as well. All of this adds up to your body functioning in the highest and best way possible.
Burning calories is what makes us lose weight, but it is important for your health to know what your calorie intake should be. Exercise burns the calories, but if you neglect to put calories in, you will basically lose your muscle. As soon as you have convinced yourself that you are committed to becoming healthier, losing some weight will be an added bonus. Clean out the fridge and cupboards to get rid of all the stuff that tastes yummy but is bad for your health. This includes chips, ho ho’s, cookies and soda’s.