Tips for Fast Weight Loss - Best Cardio/Aerobics Exercises

Posted by Ajju

August 3, 2008

Cardio exercises are proven to burn calories at a sustained rate and to lose body fat. They are the best weight loss exercises ever. Plan a Cardio workout with these tips and loose Body weight by melting the body fat.
Cardio Weight Loss Exercises are the best though they take time. Usually 2-4 weeks to start showing results.
Remember to follow a magical 2 step formula to lose maximum weight in minimum time.

Lower your calories.
Increase the amount of calories you burn.

Dieting without exercising is the major reason why people fail to see results. When it comes to losing fat, exercising is the Big Fish.

How often should I perform Cardio?
Perform cardio at least thrice a week. It is the minimum. If you want larger fat loss then add a fourth and fifth day as time goes on. Remember to keep the intensity high.

What duration is the best?
30-45 minutes of High Intensity Cardio is best to see significant effect. It should be continuous effort. If you are a starter, you may perform for 20 minutes. But at least 30 minutes is must to burn calories efficiently.

What is the best time to do Cardio?
Morning is the best time for Cardio Exercise as carbohydrates are minimum at this time. Another time to perform is after a Weight Training Session as the body has depleted carbohydrates and the cardio Exercise will use up body fat for energy. But if you want to do it later in the day just ensure that you do it on empty stomach.

What are the best Cardio Exercises?
Jogging, Stair Climbing, Cycling, Brisk walking, treadmill exercises, Ski machines and elliptical exercises are the best cardio exercises. These exercises provide a sustained effect on your body and can be maintained for a certain period of time.

Also the exercise should be upgradable and have an option to add resistance. It is same as Muscles need Progressive resistance to grow, your cardio respiratory system needs additional resistance to come out of comfort zone and produce consistent results.

Human body is constantly trying to perform activities with the least energy expenditure and your heart and lungs are no exception.

Treadmills, Bicycles and Step Aerobics provide upgrading benefits and are the highest rated Weight Loss Exercises.

As time goes on you will do cardio easily and the need to add resistance arises. Treadmill helps doing this. Joining a gym will solve all these problems.

Consistency is the Key to loose Weight and burn fat.

Any activity that increases the heart rate to target zone and maintains it for at least 20 minutes would be considered as good cardio/aerobic exercise.

Maximum Heart Rate = 220 minus your age.
Target Zone = 70-80% Maximum.

Example:for a 30 year old guy/girl
220 minus 30 = 190 beats/min maximum heart rate.
Target zone = Between 70 % of 190 and 80% of 190
Target Zone = 133 to 152 beats per minute.

How to measure Heart Rate during a Cardio workout?
Feel your pulse at your wrists for 6 secs and then multiply by 10 (crude method) -This will give the Heart Rate.
Standard Method - Use Heart Rate Monitor in tread mill to easily know your heart rate.
Also some people use Breathing as a measure. Very inaccurate but works.

How many calories are burned in Cardio sessions?
Depends upon the type of exercise, intensity of exercise and the duration of session. In a treadmill cardio exercise 10-12 calories are burned every minute if performed at high intensity. High Intensity cardio exercises burn up to 400 calories per hour.

One Last Tip -
Many people who do Cardio Exercises avoid Weight Training. It is grave mistake. It is best for you to add at least 3 times weight training per week to add to the calorie burning effects.

Cardio and Weight Training complement each other and help you lose fat. Also its the only way to ensure that you do not lose Muscle mass.

If your aim is not to build Muscle , then just weight train to tone your muscles. But never neglect Weight Training.

Remember Get Thin fast just like Get rich Quick never works. People waste their precious years and also spend few thousand dollars and still look the same.

Cardio Exercises