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   Cardiovascular Exercises

Cardiovascular Exercises to Lose Weight

Cardio is one of the best ways to burn a lot of calories while losing extra bodyfat and giving your metabolism a big boost. Cardio exercises are those that raise your heart rate to 65-90% of your maximum heart rate.

Cardiovascular fitness is considered to be the most important area of physical fitness. Cardiovascular fitness is based on maximizing oxygen intake. This is best achieved through physical activity involving large muscle groups over prolonged period of time. These activities are rhythmic and aerobic in nature (e.g. walking, running, hiking, stair climbing, swimming cycling, rowing, dancing, skating, cross country skiing, rope jumping, etc.).

Cardiovascular Exercises and Weight Loss
If you just want to maintain your current weight then 60-90 minutes PER WEEK of cardio workouts will usually be adequate. How you choose to split that time up during the week is your choice and depends on your level of endurance. If your goal is to burn as much bodyfat as you can, 2-5 hours of cardio PER WEEK will be sufficient. Your sessions should be 40-60 minutes in length.

The best time to do your cardio sessions for maximum fat loss is right away in the morning before you eat anything. After you've been asleep for 6-8 hours, the level of sugar (glucose) in your blood is very low and your body will use stored fat as an alternative energy source.

Benefits of Cardio Training

  • Increases calorie burn
  • Weight Loss
  • Reduces the risk of heart disease
  • Increased lung capacity
  • Reduced blood pressure
  • Prevents diabetes
  • Burns body fat
  • Increase metabolism (see BMR)
  • Strengthens the cardiovascular system
  • Strengthens the immune system
  • Lowers stress levels

Examples of Good Cardio Exercises

  • Swimming
  • Power walking / treadmill
  • Cycling
  • Skipping / Jump roping
  • Jogging
  • Aerobics

(Any exercise keeps your heart rate in the target heart rate zone).

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