Cardio excercises to cut fat quickly.

Cardio refers to any activity that increases heart rate and respiration while using large muscle groups repetitively and rhythmically. The root word “card,” or “heart,” provides a clue as to why this type of exercise is so important—by providing training that progressively challenges your most vital internal life support network, cardio can improve both the function and the performance of your heart, lungs and circulatory system.

Here are some Important Cardio Excercises to cut fat quickly.

1. Walking [300-400 calories/hour] 

Yes, walking! Perhaps the simplest, most available exercise around is walking. Walking is not only a great way to burn calories, but it’s also a low-impact workout so almost anyone can do it. It helps maintain a healthy weight.Prevent or manage various conditions, including heart disease, high blood pressure and type 2 diabetes. It not only strengthen your bones and muscles but also improves your mood. Walking is essential for improve your balance and coordination.

 Beginners walking program:

• Frequency: three times a week.
• Intensity: 50-70 percent of MHR.
• Duration: 20-45 minutes per session.
  

2. Running (Burns Around 600 Calories Per Hour)

Everyone knows that running is a great way to get into shape, but did you know that it can benefit almost every part of your body, as well as lift your mood? Running is incredibly effective at making you healthier in a number of ways. While it may not be everybody’s favorite form of exercise, knowing what it can do for your life just may make you look at running in an entirely new light.

Beginners running program:

• Frequency: three times a week.
• Intensity: 65-85 percent of MHR.
• Duration: 20-30 minutes per session.

 

3. Cycling (Burns Around 600 Calories Per Hour)

Cycling is mainly an aerobic activity, which means that your heart, blood vessels and lungs all get a workout. You will breathe deeper, perspire and experience increased body temperature, which will improve your overall fitness level.

It is a healthy, low-impact exercise that can be enjoyed by people of all ages, from young children to older adults. It is also fun, cheap and good for the environment.Riding to work or the shops is one of the most time-efficient ways to combine regular exercise with your everyday routine.

A beginners cycling program:

• Frequency: three times a week.
• Intensity: 65-85 percent MHR.
• Duration: 30-45 minutes per session.

4. Jumping Rope [600 calories/hour]

It is one of the best cardio and HIIT (High-Intensity Interval Training) workout.Skipping exercise burns more calories in comparison to running.Skipping gives a full-body workout.

It is especially great for toning and developing the thighs, shins, and calf muscles. Simultaneously, it also works on the abs and arms.It improves footwork, balance, coordination, and agility. Most of the runners and other athletes jump rope for training.

A beginners jumping rope program:

• Frequency: 3-4 sets per day on consecutive days
• No of Jumps: 20-30 jumps
• Duration: 30 to 90 secs

5. Swimming (Burns Around 600 Calories Per Hour)

Swimming is a healthy activity that you can continue for a lifetime. It is a low-impact activity that has many physical and mental health benefits.As well as being fun, swimming is a great way to keep fit, stay healthy and make friends.

A beginners swimming program:

• Frequency: Twice a week
• Duration: 30-40 mins per session
• Hire a professional trainer.
• Warming up with either a brisk walk or a very gentle swim for 5 mins.

6. HIIT [600 calories/hour] 

HIIT (High Intensity Interval Training) is one of the newer and more effective ways to burn body fat. As many have experienced, HIIT provides an intensive aerobic option, which takes a fraction of the time to complete compared to the more traditional cardio methods.

As the name suggests, HIIT incorporates both high intensity aerobic work with a very high intensity component to provide a maximal fat burning effect, and an increased metabolic rate that can last for over 24 hours after training.

Regular aerobic training (although beneficial for fat burning) can place the body into a steady state in that the same pace is maintained throughout. This means the body has adjusted itself to the speed it is going and will try to conserve calories. With HIIT, the steady state problem can be avoided as the intensity is shifted every minute or so.

Also Read: Top 10 Excercises To Burn Stubborn Stomach Fat  and  Top 6 reasons to eat eggs everyday