Cardio exercises is any exercise that raises your heart rate. The kinds of exercise that are associated with cardiovascular workouts are things like jogging, fast walking, and swimming where there is no break in the routine. A stronger cardio-vascular system means more capillaries delivering more oxygen to cells in your muscles. This enables your cells to burn more fat during both exercise and inactivity. Therefore cardio workout is the most common form of weight loss exercise. Here are 6 best cardio workout for weight loss and fitness.
1. Walking
Walking is one of the simplest and most available aerobic exercises. It’s harder to get your heart rate up with walking since it’s low impact but, if you work hard at it, a 145-lb person can burn about 180 calories in 30 minutes. Walking is a good choice for starting their first exercise program or find other exercises too hard on their joints.
2. Running
Running is an excellent cardio exercises because all you need is a pair of quality running shoes. A person weighing 160-lb. burns about 500 calories in one hour jogging at a manageable 12-minute-mile pace. Running can be done indoors, which makes it active all year round. Anyone with orthopedic problems or who experiences symptoms such as chest pain or shortness of breath should not engage in these activities.
3. Swimming
Swimming is a great cross-training for other cardio activities. Swimming, freestyle (or with the butterfly or breast stroke) can burn up to 350 calories per 30 minutes. But this is with respect to rigorous swimming, and not leisurely swimming, which burns a mere 200-250 calories per 30 minutes. Note: Those with heart conditions, should address a swimming program with their physician before starting. Water aerobics and water walking are good alternatives for those with joint pain. The buoyancy provided by the water eases stress on the joints.
4. Bicycling
Whether you’re outdoors or indoors, cycling is an excellent cardio workout. By using the power of your legs, you increase endurance while burning lots of calories, depending on resistance and speed can burn 250 to 500 calories in 30 minutes. Cycling may be ideal for individuals who, due to arthritic or other orthopedic problems, are unable to walk for an extended period of time without pain or difficulty. It is also a good choice for people who are greater than 50-lbs overweight. It helps the heart without the mechanical stress on the back, hips, knees and ankles that walking can cause.
5. Cross-Country Skiing
If you’re looking to burn maximum calories, cross-country skiing is an excellent choice. It is a cardiovascular activity that will work your legs, upper body, arms and other muscle groups as well. A 145-lb person burns about 330 calories during 30 minutes of skiing.
6. Jumping Rope
This is one of the simplest, yet most effective exercises one can do. In just 15 to 20 minutes, jumping rope will give you an unparalleled total body workout. If you have a jump rope, 145-lb person can burn a whopping 330 calories with a 30-minute workout. Of course, 30 minutes of jumping rope might kill just about anybody, but you can always start with a few minutes and work your way up.
Remember to check with your doctor or cardiac rehabilitation instructor before starting any exercise program.
