Cardio exercise is an activity that you will do at a
moderate pace for a minimum of 20 minutes, building up to
around 45 minutes or at times even higher. You should
always begin at a slow pace for about 5 or 10 minutes
because this allows your body to warm up and decreases the
risk of any injury. It is also a good idea to spend 5 or 10
minutes cooling down after finishing your workout. You do
this by going at the same slower pace as you were when you
were warming up.
Before starting a cardio program, always consult your
doctor, who can evaluate your current situation and give
you a rough idea as to where you should be starting and
what you are capable of. For the first week or two don't
try to push yourself too much. Spend this time getting to
grips with what you are doing. This also gives you and your
body the time to get comfortable with these changes. Once
you have a couple of weeks under your belt then you can
start adding to your program. This can be in the amount of
time, or distance that you do. Remember that to keep on
improving you must keep adding, otherwise your body will
soon adapt to what you are doing and this will lead to your
results stopping.
The next thing is decide what type of cardio exercise you
want to do. Try to think of something that you may enjoy.
If you hate running, it will be pointless taking up running
to lose weight, because your heart will not be in it, and
you will soon stop doing it. For cardio to be effective you
will need to do it for a certain amount of time (20-45
minutes). Some people can find boredom setting in pretty
quickly. To compensate for this you should use music
wherever possible while you do your cardio workout. Pick
your favourite tunes or something fast and motivational.
Focus on the music and not the time you are spending doing
your workout. This stops you from clock watching and you
will find that the time spent doing your cardio workout
goes by much quicker.
Here are a few of the best cardio exercisers for burning
fat:
Elliptical machines are a great way of burning fat,
improving your stamina, and toning your muscles. They are
relatively new compared to other pieces of exercise
equipment, but are very effective. You have the benefits of
working your upper and lower body with an elliptical
machine.
Rowing machines are excellent pieces of equipment. Not only
do they target all areas of your body, they can up to a
point increase muscle mass, which is always a good thing
when you are trying to lose weight. Apart from the fitness
benefits, you can burn many calories using a rowing
machine. The fact is that the more of your body you use
during a workout, the more calories you will burn.
Running us another good way of burning calories and it is
also free. Running is more effective than jogging for
burning calories. A couple of points to remember are that
you should make sure that you have a pair of good running
shoes. Also try to run on a soft surface such as grass as
this will have less impact on your joints than if you were
on a road. If you do run on a street, forget the music
because you don't want to be hit by a car that you didn't
hear coming.
A stationary bicycle is a traditional piece of equipment
which has been around for many years. It is still
considered as an effective cardio workout, but it all
depends on what levels of difficulty you choose to use. The
benefit of this piece of equipment is that you can ride it
while you are watching television, which may alleviate some
of the boredom associated with an exercise bike.
These are by no means all of the cardio exercisers that you
can do. There are lots of others including swimming,
skipping rope, circuit training, using steppers, and
walking. You need to pick one or a combination of a few
that you will think you might enjoy. Always remember to
start slowly and increase what you do a step at a time. One
thing is clear and that is the effectiveness of cardio
exercise for weight loss.
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