Cardio That Burns Fat - The Right Way!
If you are searching for cardio that burns fat, then you should do some research. There are plenty of available resources that provide helpful tips on shredding unwanted pounds. The main tip that we can provide is that you should incorporate a health mix of high, medium, and low cardio routines. Some people think that high-intensity is the only way to go while other people believe the opposite is true.
The real truth is that you should mix up your routines as much as possible. Generally speaking, high-impact exercises help build explosiveness while low-impact exercises help build endurance. Both will help build muscle tone and overall, get you into better shape. It's also important to realize that each option requires different warm-ups and dieting schemes.
High Intensity Cardio
In most places, a high intensity cardio workout is applicable when your cardio falls at about 90% of your MHR (Maximum Heart Rate). To some people, that may sound confusing. Instead, picture it like this: you are at an 8 or 9 (out of 10) in terms of physical exertion. This translates to a very high-paced and very intense training routine. If you were running, then you would be doing close to a full-fledged sprint.
There is little argument that high intensity training routines can help you in many ways. Mainly though, it helps you lose weight. However, this doesn't mean that you should be doing them every day of the week. Here are some reasons why:
-Burnout
-Injuries
-Over-Exertion
-Inconsistency
-€Hating€ Workouts
Like anything, high intensity training should come in moderation. Not only that, but if you are a newbie who isn't in shape, then these routines may be a little too extreme for you to handle. If you have pre-existing condition, then always make sure that you are consulting your doctor before partaking in any exercises.
How Often Should You Do High Intensity Workouts?
In general, try to limit them to twice per week. This should be enough to help you achieve you ideal fitness level. You can bump it up to three times per week, but definitely no more than that. On each day, make sure that you are focusing on different exercises and different muscle groups. This makes it more fun and ultimately helps you avoid injury. Here are some examples of workouts that are high-intensity:
- Interval Training- Interval training is an excellent way to boost cardio. It involves sessions that are fast paced and that offer little breaks. These are excellent routines to involve in your workout schedule.
- 20-Minute Run- A fast paced, 20-minute run will burn a lot of calories as well as increase your endurance. While the duration can be flexible, make sure that you are performing at a high rate during runs.
Moderate Intensity Cardio
Moderate intensity exercises fall somewhere between a 5 and a 7 on the physical exertion scale. With these routines, you don't want to exert all of your energy, but you also don't want to be going too slow either. You need to find a healthy median. And since everyone is different, it is completely subjective. Most experts consider moderate intensity cardio to be the most ideal for burning fat and developing muscle tone. Above all, make sure that you are performing at a comfortable pace while doing these exercises.
Some of the benefits to moderate intensity routines include:
- Comfort- You won't be training as hard as with high-intensity routines, and this will prove to be beneficial in terms of moral.
- Health- Overall, moderate workouts are safer for the body and can still help you lose a significant amount of weight. You'll also be less likely to suffer from diabetes, high blood pressure, or heart disease.
- Choices- With high intensity workouts, you have one choice: to give it everything you have. With moderate routines, you can be a little more flexible. Remember, the key here isn't to burn yourself out; it's to help develop a nice consistency to your training.
If you are going to lose weight, then you'll want to simplify these routines as much as possible. For example, make a goal that you are going to walk 10,000 steps today or that you will spend half an hour on the cardio machine. You aren't focusing as much on duration as you are with distance with moderate routines.
Low Intensity Cardio
Low intensity routines are the easiest out of the three and require the least amount of effort. Out of 10, you'll be expected to deliver between a 2 and a 4 in terms of exertion. Again, this number is much more flexible than with high-intensity routines and can be changed around to suit your needs. As with moderate routines, you should focus on getting the exercise done rather than completing it within a specific amount of time. And yes, low intensity cardio exercises do burn fat- the process simply takes a little longer.
For example, a two hour, low intensity run will help you lose as much weight as a twenty minute, high intensity workout. The difference lies in the intensity. Some low intensity workouts can include:
- Going for a walk
- Gardening outdoors
- A long bike ride
- A simple stretching routine
With these routines, you don't really need that much structure. However, you should be spending at least a few hours with them.
Conclusion
As you can see, cardio routines that burn fat come in all different kinds of forms. Realize that everyone has their own path and that finding a regimen that works for you is going to take time. Experts recommend participating in a healthy mix of moderate, high, and low routines. This way, you'll become acclimated to all of them as well as experience all of their benefits.
The real truth is that you should mix up your routines as much as possible. Generally speaking, high-impact exercises help build explosiveness while low-impact exercises help build endurance. Both will help build muscle tone and overall, get you into better shape. It's also important to realize that each option requires different warm-ups and dieting schemes.
High Intensity Cardio
In most places, a high intensity cardio workout is applicable when your cardio falls at about 90% of your MHR (Maximum Heart Rate). To some people, that may sound confusing. Instead, picture it like this: you are at an 8 or 9 (out of 10) in terms of physical exertion. This translates to a very high-paced and very intense training routine. If you were running, then you would be doing close to a full-fledged sprint.
There is little argument that high intensity training routines can help you in many ways. Mainly though, it helps you lose weight. However, this doesn't mean that you should be doing them every day of the week. Here are some reasons why:
-Burnout
-Injuries
-Over-Exertion
-Inconsistency
-€Hating€ Workouts
Like anything, high intensity training should come in moderation. Not only that, but if you are a newbie who isn't in shape, then these routines may be a little too extreme for you to handle. If you have pre-existing condition, then always make sure that you are consulting your doctor before partaking in any exercises.
How Often Should You Do High Intensity Workouts?
In general, try to limit them to twice per week. This should be enough to help you achieve you ideal fitness level. You can bump it up to three times per week, but definitely no more than that. On each day, make sure that you are focusing on different exercises and different muscle groups. This makes it more fun and ultimately helps you avoid injury. Here are some examples of workouts that are high-intensity:
- Interval Training- Interval training is an excellent way to boost cardio. It involves sessions that are fast paced and that offer little breaks. These are excellent routines to involve in your workout schedule.
- 20-Minute Run- A fast paced, 20-minute run will burn a lot of calories as well as increase your endurance. While the duration can be flexible, make sure that you are performing at a high rate during runs.
Moderate Intensity Cardio
Moderate intensity exercises fall somewhere between a 5 and a 7 on the physical exertion scale. With these routines, you don't want to exert all of your energy, but you also don't want to be going too slow either. You need to find a healthy median. And since everyone is different, it is completely subjective. Most experts consider moderate intensity cardio to be the most ideal for burning fat and developing muscle tone. Above all, make sure that you are performing at a comfortable pace while doing these exercises.
Some of the benefits to moderate intensity routines include:
- Comfort- You won't be training as hard as with high-intensity routines, and this will prove to be beneficial in terms of moral.
- Health- Overall, moderate workouts are safer for the body and can still help you lose a significant amount of weight. You'll also be less likely to suffer from diabetes, high blood pressure, or heart disease.
- Choices- With high intensity workouts, you have one choice: to give it everything you have. With moderate routines, you can be a little more flexible. Remember, the key here isn't to burn yourself out; it's to help develop a nice consistency to your training.
If you are going to lose weight, then you'll want to simplify these routines as much as possible. For example, make a goal that you are going to walk 10,000 steps today or that you will spend half an hour on the cardio machine. You aren't focusing as much on duration as you are with distance with moderate routines.
Low Intensity Cardio
Low intensity routines are the easiest out of the three and require the least amount of effort. Out of 10, you'll be expected to deliver between a 2 and a 4 in terms of exertion. Again, this number is much more flexible than with high-intensity routines and can be changed around to suit your needs. As with moderate routines, you should focus on getting the exercise done rather than completing it within a specific amount of time. And yes, low intensity cardio exercises do burn fat- the process simply takes a little longer.
For example, a two hour, low intensity run will help you lose as much weight as a twenty minute, high intensity workout. The difference lies in the intensity. Some low intensity workouts can include:
- Going for a walk
- Gardening outdoors
- A long bike ride
- A simple stretching routine
With these routines, you don't really need that much structure. However, you should be spending at least a few hours with them.
Conclusion
As you can see, cardio routines that burn fat come in all different kinds of forms. Realize that everyone has their own path and that finding a regimen that works for you is going to take time. Experts recommend participating in a healthy mix of moderate, high, and low routines. This way, you'll become acclimated to all of them as well as experience all of their benefits.
