Do you know that cardio burns fat? To reduce body fat, the best thing is to do aerobic exercise that involves running, walking, rowing, cycling, and similar variations. Let us discuss in details:
Aerobic exercise produces adenosine triphosphate (ATP) with the help of fats, oxygen, and carbohydrates.
Benefits Of Aerobic Exercise As Cardio Burns Fat
Aerobic training offers many benefits because cardio burn fat, such as strengthening the respiratory muscles, increase the red blood cells, strengthen the heart muscle, reduce stress and tension, prevention of osteoporosis, enhance mental well-being, increase blood circulation and boost self-esteem, burns fat, increase the metabolic rate, improved endurance, strength, and athletic performance.
How Cardio burns fat, Aerobic Training Methods and Advantages
There are many aerobic activities as follows:
1. Walking 300-400 Calories Burns in an Hour
Walking is the least effective method of aerobic methods and burns fewer calories but it is helpful for obese, people with injury, cardio burns fat, people recovering with injury/illness or beginners. The program includes 20-24 minutes of walking thrice a week.
2. Running – 600 Calories Burns in an Hour
Running is efficient, and its benefits include burning of more calories, increase metabolic rate, and enhance muscle shape. Also, helps in improving fitness, enhances athletic performance, and prevents osteoporosis. Hence, the program includes 20-30 minutes of running, thrice a week
Cycling -600 Calories Burns Fat In An Hour
Cycling is ideal for anyone, except people with injury. Use a stationary bike or do it on the road. Thus, cycling is useful to strip body fat, improving fitness, enhance athletic performance. Hence, the program includes 30-45 minutes of cycling, thrice a week.
4. Rowing – 840 Calories Burns in an Hour
Rowing is beneficial because it burns more calories, offers total body workout, keeps fit, burns fat, improves fitness, and enhances athletic performance.
5. Swimming -600 Calories Burns in an Hour
Swimming is beneficial for lowering chances of injury, improves fitness, burns fat. Also, it enhances athletic performance.
6. Jumping Rope – over 1000 Calories Burns in an Hour
It involves the use of shorter periods and is beneficial to burn calories. Also, it prevents osteoporosis, improves stamina and muscles of lower legs.
High-Intensity Interval Training is helpful in burning body fat. It also increases metabolic rate, increases muscle strength, burns calories. Thus, it places the body into a steady state.
An example of a HIIT workout is as follows:
For 2 minutes, you can do cycling then you must increase the intensity for about 30 seconds to one minute. Thus, repeat these steps for about 30 minutes. Rowing, swimming, jumping rope or running is also a good choice.
Aerobic Training Guidelines
- Start Gradually
- Work Within The Target Heart Rate Range to ensure the body is working at its full capacity.
- Do Not Overdo It
- Do Enough To Produce An Effect (The Significance Of Intensity, Time, And Frequency)
- Drink Water Before, During, And After Training
Thus, for a great shape, aerobic training is helpful to achieve superior results.