Monthly Archives: August 2018

Best Cardio Exercises to Lose Weight Fast

pacsLosing stubborn body fat and getting into your best body shape may require at least some form of cardio exercises. There is a wide range of different aerobic activities that engage your cardio. These exercises are many, enough to confuse those wondering where to start out. All forms of aerobic exercises will deliver similar benefits, with thus a small variation regarding calories burned and results achieved.

Regardless of intensity, aerobic exercises strengthen all the muscles involved in respiration and assist the lungs to perform better. Cardio exercises also increase the total number of red blood cells in the body and encourage greater oxygen facilitation throughout the body. They also strengthen the heart muscle to improve resting heart and pumping efficiency. Cardio exercises also reduce stress, body tension and increase mental well-being.

 

Here are some of the best cardio exercises you need to incorporate in your schedule.

 

Walking

Walking was once considered one of the perfect aerobic exercises for fat burning. However, today, it is regarded as one of the least effective aerobic exercises. Although it is not the best form of exercise for achieving fitness and losing weight, it is still an excellent exercise for beginners. It is considered a lower in intensity and therefore a small number of calories is burned. Your metabolism will increase after walking for one or two hours. Walking helps in fat burning for obese and can be used as a build up for higher intensity aerobic methods.

 

Running

runningWhen you run for an approximate duration of one hour, you will end up burning up to 600 calories.  It is a higher intensity exercise as compared to walking. Running can be a handy way to lose body fat and improve on cardio-respiratory fitness. The main benefits of running are that it is high intensity and burns more calories as well as stimulating metabolic rate for a more extended period after exercising. Running also works your hip flexors, quadriceps, hamstrings, and calves to provide an excellent lower body workout.

 

Cycling

Cycling involves the same muscles as those worked out during running. However, it has many added advantages of being lower impact. This exercise is virtually ideal for anyone as it can be done with a stationary bike. Cycling can be suitable for high-intensity training as its resistance can be changed from lower to higher in a quick succession Cycling has many benefits. As a low impact exercise, it makes a perfect use to strip body fat. It also improves fitness and athletic performance.

 

Swimming

Swimming provides a great total body workout which burns a high number of calories. It is a low impact exercise as the body works on a weightless environment – water; and as a result, there is a small risk of injury. You can use common freestyle strokes or use a variety of strokes to emphasize different muscle groups. Swimming lessens the chance of damage as it is the lowest cardio exercise on our list. Swimming works main muscle groups making it a good exercise for improving fitness and athletic performance.

 

 

 

 

Health Benefits of Exercises

Let's get fit!The benefits of exercises extend far beyond weight management that most people know about. Research has shown that regular exercise has many benefits including reducing the risk of several diseases and health conditions. Exercises also improve your overall quality of life. Exercises make an adequate remedy for controlling weight gain as well as maintaining weight loss. Regular trips to the gym can make a difference between your fitness and failure.

Regular exercising can help protect you in the following ways.

 

Eliminates Heart Diseases and Stroke

Daily physical exercises can help to reduce and equally prevent the occurrence of heart diseases and stroke. This happens because the heart muscles are strengthened, lowering the blood pressure and raising the levels of your high-density lipoprotein, which is considered as good cholesterol. Exercises help to improve blood flow and increases the working capacity of your heart.  Optimize these factors can assist in providing additional benefits and reducing the risks of perennial diseases.

 

Improves Mental Health

Regular exercises improve your mental health and wellbeing. Exercises can help in preventing and treating some mental health conditions. Research also shows physical exercises can help in preventing dementia and depression. Exercises help in relieving stress and anxiety and improving your overall mood. This is mainly because exercises have specific chemicals in the brain such as serotonin and dopamine that affect your thinking and feeling. When you exercise, you feel calmer, happier and get an improved self-image.

 

Improving your Mood

Are you looking for an emotional lift or do you need to set yourself off from a stressful day? A simple gym session may be enough to get you uplifted. Physical activities stimulate various brain chemicals to help you feel happier and more relaxed. Exercises boost your energy, improving your muscle strength and endurance. When you exercise, you help your body deliver vital nutrients and tissues that support your cardiovascular system to function appropriately.

Exercises Control Weight

weight controlIf you want to keep your weight in check, the best way to go about it is through exercise. Exercises help in preventing weight loss. When you engage your body in physical activity, you burn many calories. The more intense the exercise you participate in, the more calories you burn, thus more benefits.

 

Improves your sex life

Are you feeling too tired or slightly out of shape when getting down to enjoy an intimate moment? It could be that you lack spark in your sex life. When you exercise, you improve your energy levels and physical endurance which in turn boost your sex life. Men who exercise regularly are less likely to experience any problems with erectile dysfunction as compared to men who don’t.

Exercising is Fun

You can enjoy the fun associated with exercising and physical activities if you make it a habit. Exercises give you a chance to unwind and engage with others in the same social circles your exercise with. You can take a dance class and enjoy all the benefits that come with dance moves. In general, if you want to feel better, boost your health and have a lot of fun, then there is not a better way to do it than exercising.