What type of cardio is best

If you're looking to lose fat faster, here's what you need to know to pick the right cardio for you. Along with locking in your diet and leveling up your supplement approach , it could be what you need to see results! Cardio done at a moderate intensity, defined as percent of maximal heart rate MHR , appears to burn more actual fat in the moment as you sit there on the bike and watch each agonizing second go by and the "calories burned" number creep up , but does not seem to have a greater effect on fat loss long term.

Exercising at a higher percentage of MHR 75 percent or more , like in Jim Stoppani's " Ultimate HIIT Cardio Workout Program ," appears to burn more in the way of total calories, which could add up to greater fat loss in the shorter term.

To calculate your max heart rate , subtract your age from , then multiply the result by the percentage you wish to work in. For example, if you are 40 years old and want to perform cardio at 75 percent of your MHR, subtract 40 from , then multiply by it by 0. Losing fat is one thing, losing it in a short timeline is another! That's when a fat burner is your friend. Let's get deep into your decision-making process.

Some people look at the prospect of cycling or running for minutes times a week and say, "hard pass. People start running for different reasons, including weight loss, fitness maintenance, or just for fun.

If you are new to running starting out with a jog or a brisk walk will prevent you from overexerting yourself too quickly. A large study found that running for even 5 or 10 minutes a day at slow speeds reduces the risks of death and cardiovascular diseases.

Running regularly has the following health benefits :. When you think about cycling, you may flashback to cycling for leisure as a child. However, it's a great form of exercise that can get your heart pumping and build muscle without putting too much stress on your joints.

If you are thinking about taking up cycling, getting a bicycle for shorter commutes might be a good idea. For instance, if you work not too far from home, you can cycle to work instead of driving or taking the bus. Cycling is a low impact exercise, which makes it ideal for people of all ages.

Some benefits of cycling you might enjoy include:. Swimming is another low-impact cardio exercise, which means that you can do it regularly without feeling too much strain. In fact, research shows that people find it easier to exercise for longer in the water than on land, without increased effort. You are working your upper body, core, and lower body," says Colvin. It's a great idea to warm up with a bit of paddling before engaging in longer, more intense strokes when you swim.

If you have a neck or shoulder injury, you should take care when swimming laps , to avoid worsening your injury. Lastly, running is not any more effective at burning calories than any other of these forms above when you standardize the intensity at which they are performed. If your heart rate gets to while running, rowing, or biking, the calorie expense is very similar however the risk of muscle loss and stress to the body is much higher in running due to the high impact nature of running.

If you maintain a six-mile per hour pace, then the average person will burn up to calories in one hour of running. When looking to lose weight, it is first important to recognize the role of cardio in the weight loss formula. When weight loss and fat loss is the name of the game, you need to first get on a sound diet program that places you in a slight calorie deficit over the course of weeks. This deficit should be paired with a weight training program that trains most muscle groups twice per week to ensure minimal muscle loss.

Cardio can be used to help increase calorie expenditure if you are needing to lose weight with the current routine, and do not want to manipulate calories eaten yet. Like anything, if you begin to perform excessive cardio, especially high impact cardio, and are doing this instead of weight training, you will shift most of your weight loss to higher proportion of muscle loss rather than solely fat loss.

Skip to content. Weight Lifting. Is Cardio Necessary for Weight Loss? No, performing cardio is not necessary for weight loss. Mike Dewar. Get the app. Instagram Facebook Twitter Youtube.

All Rights Reserved. If you hate run-of-the-mill aerobic classes, take a dance class instead. High-intensity interval training HIIT involves short bursts of intense exercise alternated with recovery periods. Here are 7 health benefits of HIIT. Here are 16 effective ways you can motivate yourself to lose weight.

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