Lose Weight With Cardio Exercise
Cardiovascular exercises are the best way to lose weight because raising your heart causes you to burn calories. Elevating your heart rate also raises your metabolism which speeds up the rate your calories are being burned not only when exercising but to fuel all your daily physical activities.
After raising your heart rate and metabolism by exercise for an extended time like 30 minutes or more (the longer the better) your metabolism will remain higher even after you are done working out. This will continue to burn calories and fat long after the workout is over.
Weight training is also beneficial however most weight equipment does not raise your heart rate for any length of time. So to lose weight you need to concentrate on the type of exercise that will raise your heart rate for an extended period of time. Here are some examples of some different types of cardio exercises that will make you lose weight:
Walking and Jogging
This is a great way to get your heart rate up for an extended period of time. Get yourself a good pair of sneakers designed for this activity and provide cushion in the soles for impact that are comfortable. Of course jogging will burn more calories but walking is much lower impact on your knees and other joints.
It really depends on how much extra weight you are carrying and what your present state of physical conditioning is. If this is something that you are just starting then begin by hiking and walking and gradually begin to do more and work your way up. Be sure you don’t overdo it and back off if you start experiencing joint pain especially in your knees. If joint pain becomes an issue there are other cardio exercises you can do.
Use a Treadmill
You can use a treadmill if the weather is bad outside either at a gym of in your own home. A treadmill will also provide a little more of a cushioned surface then the hard pavement and lessen the impact on your joints.
Exercise at a pace that raises your heart rate enough that you feel slightly out of breath but are still able to talk. Many of today’s treadmills today will take into account your age and weight and provide you with a recommended fat burning workout that is suited for you to lose weight and will display your heart rate throughout the workout.
Cycling is low impact on the joints and will avoid adding strain from your own body weight because you will be supported by the seat. No special equipment needed just a good bicycle and a cycling helmet and you’re ready to go. Cycling is really great if you can incorporate it into daily activities like riding to work or to the store to do some minor shopping. It’s really great to ride bikes at the beach or at a park out doors in nature.
You can also use a stationary bike either at the gym or in the comfort of your own home. Many gyms also offer spinning classes which are very motivational and really burn a lot of calories.
Swimming provides a very low impact exercise and is a great workout to lose weight. You can really get your heart rate up good when swimming and all your body weight is supported by the water. For those of you who don’t like to sweat this is a cool and comfortable way to do a good cardio workout.
Other Great Cardio Exercises
The elliptical ski machine is one of my personal favorites to lose weight. They provide the smooth action of walking or cross country skiing; it’s low impact on the joints and can really get your heart rate up good. Another great one is the rowing machine which provides a whole body exercise and works all of the arms core and legs. There are also some great online workouts to lose weight like the Fat Burning Furnace that has a great program to follow that is very cheap and doable.
Cardiovascular exercise is the key to weight lose but of course needs to be accompanied with a proper low fat low carb diet. Most of these exercises can be done at home or at your local gym or club. I usually find that I am much more motivated going to a gym and scheduling it into my week as a regular appointment using a workout schedule. It helps to keep you on track and motivated to lose weight and get healthy.