Cardiovascular exercises are blessings for those who want to lose weight, because it can burn a lot of calories. This article provides information on how we designed a cardio workout plan to lose weight is provided. It also includes a training plan for beginners.
"Cardio" is the short form used for "cardio", including jumping with a jump rope, running, swimming, boxing, cycling, dancing, aerobics, etc. These exercises promote heart health and good living. You can lose weight fast with training good plan. You can consult a fitness trainer and doctor before cardio exercises designed for you.
Cardio Workout for Beginners
Beginners are always confused about the exercises, but must be motivated to move forward and have to be checked, after choosing the cardio machine of your choice. The workouts can be done in a garden without a machine too. Workouts help beginners ease into the cardio workout. Beginners should progress gradually and should add a few minutes of training each week. The cardio workout plan for beginners can be chosen by those who have never thought of any type of exercise or have not exercised for a long time or are sedentary. Indicators on treadmills show that the rate of perceived exertion (RPE).
Walking on a treadmill:
Warm up at a comfortable pace with RPE 3-4 for 3 minutes.
Slowly increase your pace, work a little harder, with RPE 5 for 4 minutes. Remember, you should be able to speak normally. Stop immediately if you are unable to talk or if you feel dizzy.
Slow down for 3 minutes so that the EPR is 4.
Over the next 3 minutes, with RPE slow 3 at a comfortable pace to cool down.
Workouts should be performed every other day (2-3 times per week), allowing a rest day in between. You can change your workouts based on your own fitness levels. You can keep track of the intensity with RPE.
Cardio Workout to Lose Weight
The table below will give you detailed information about calories burned for several cardio exercises information. You must commit to your program every day, giving it the priority it deserves. The number of calories burned depends on the intensity of the workout. The numbers in the table are applied to a person £ 150 Remember, weight loss depends on your calorie intake too much and therefore, cardiovascular exercises performed at home should be followed by a balanced diet. If calories burned are more than the calories consumed to lose weight.
Name of activity (15 minutes) of calories burned
Cycling 15 mph 175
aerobic 170
Basketball 140
Jump (60-80 jumps / min) 140
Running (1 mile / 10 min) 180
Freestyle (35 m / min) 125
Flat foot (1 mile / 20 min) 60
Walking in the hills (1 mile / 20 min) 80
The design of the cardio training to burn fat
You have to burn 3,500 calories to lose one pound a week. Referring to the table, a 30-minute walk from power on flat ground will help you burn about 120 calories, which means burning one walking book of the week, you have to walk for more than two hours per day, which is virtually impossible. These exercise programs can not be offered to burn fat.
Increases Intensity: Burn calories should leave a significant impact on your body. For permanent fat loss, you need to exercise vigorously. "To create a large calorie deficit by burning calories through exercise and cutting calories through diet" may be the best way to lose fat.
Increase Duration: While working on a treadmill, you can increase the intensity of your workout to the EPR is 5-6 and can also increase the duration of the workout according to your comfort and convenience. Men and women can begin with 15-20 minutes of cardio activity and gradually increase the training period up to 30-45 minutes. You should be able to breathe during training, and to ensure an adequate supply of oxygen to the muscles. If you want to burn fat you need to exercise every day, not every other day or at your convenience!
Reduce daily caloric intake: If you can cut 250 calories per day (eg changes from May to mustard on your sandwich, eating normal yogurt and light instead of fruit yogurt, etc.), and if you can burn an extra 250 calories a day by doing running a half hour or an hour's walk, you will surely be able to burn fat in the right proportion.
Improve eating habits: To burn fat, you must choose exercises to burn fat, cardio exercises which can be a part and you need to renew your eating habits. Eat 5-6 small meals instead of 2-3 large meals. Eat regularly, sleep regularly, avoid fast food or junk or processed, drink lots of water and eat foods that can provide all the necessary nutrients.
No drastic changes in diet: To lose ½ pound or 1 pound per week (and no more) should be your goal in the initial phase. Do not forget to eat less than 1200 calories per day can be hazardous to your health because it can slow the rate of metabolism.
Family history: Genetics plays an important role in weight loss. For some people it is easier to lose weight, while for some it is not so easy. Genes determine if the body is storing fat (thighs, hips, abdomen, arms, etc)
Strong will: There are no shortcuts, you have to have patience and you have to work hard. Losing weight is not as easy as shown in the television commercials.
Choose the best plan: The best cardio workout for you would be the one that gives your target heart rate at the upper end. Should help strengthen the entire cardiovascular system and burn fat as well. Some examples of cardio exercises that burn more calories than other jumping, jogging and elliptical machines to exercise. Regarding the cardio workout plans for men and women, everyone has his / her individual preferences and can swim, hike, bike, run or anything.
Every day, you can do different exercises and may stay engaged in various sporting activities. Level control own fitness by controlling RPE during exercise is important. You can enjoy music or watch a DVD while working on a treadmill, as it helps to reduce the effect of anxiety and depression.
Overall, cardiovascular exercises help to increase the level of HDL cholesterol and improve the pumping ability of the heart. This leads to high levels of energy and a greater resistance. The workouts help reduce LDL cholesterol levels, blood pressure and body fat, helping you burn calories. Workouts incentives to increase bone mass and provide the perfect muscle tone. Finally, a good cardio workout reduces the risk of heart disease and osteoporosis. Thus, the plane cardio routine proper exercise and go on your mission to lose weight. Before beginning the exercise program, do not forget to talk with your doctor and a professional trainer.
"Cardio" is the short form used for "cardio", including jumping with a jump rope, running, swimming, boxing, cycling, dancing, aerobics, etc. These exercises promote heart health and good living. You can lose weight fast with training good plan. You can consult a fitness trainer and doctor before cardio exercises designed for you.
Cardio Workout for Beginners
Beginners are always confused about the exercises, but must be motivated to move forward and have to be checked, after choosing the cardio machine of your choice. The workouts can be done in a garden without a machine too. Workouts help beginners ease into the cardio workout. Beginners should progress gradually and should add a few minutes of training each week. The cardio workout plan for beginners can be chosen by those who have never thought of any type of exercise or have not exercised for a long time or are sedentary. Indicators on treadmills show that the rate of perceived exertion (RPE).
Walking on a treadmill:
Warm up at a comfortable pace with RPE 3-4 for 3 minutes.
Slowly increase your pace, work a little harder, with RPE 5 for 4 minutes. Remember, you should be able to speak normally. Stop immediately if you are unable to talk or if you feel dizzy.
Slow down for 3 minutes so that the EPR is 4.
Over the next 3 minutes, with RPE slow 3 at a comfortable pace to cool down.
Workouts should be performed every other day (2-3 times per week), allowing a rest day in between. You can change your workouts based on your own fitness levels. You can keep track of the intensity with RPE.
Cardio Workout to Lose Weight
The table below will give you detailed information about calories burned for several cardio exercises information. You must commit to your program every day, giving it the priority it deserves. The number of calories burned depends on the intensity of the workout. The numbers in the table are applied to a person £ 150 Remember, weight loss depends on your calorie intake too much and therefore, cardiovascular exercises performed at home should be followed by a balanced diet. If calories burned are more than the calories consumed to lose weight.
Name of activity (15 minutes) of calories burned
Cycling 15 mph 175
aerobic 170
Basketball 140
Jump (60-80 jumps / min) 140
Running (1 mile / 10 min) 180
Freestyle (35 m / min) 125
Flat foot (1 mile / 20 min) 60
Walking in the hills (1 mile / 20 min) 80
The design of the cardio training to burn fat
You have to burn 3,500 calories to lose one pound a week. Referring to the table, a 30-minute walk from power on flat ground will help you burn about 120 calories, which means burning one walking book of the week, you have to walk for more than two hours per day, which is virtually impossible. These exercise programs can not be offered to burn fat.
Increases Intensity: Burn calories should leave a significant impact on your body. For permanent fat loss, you need to exercise vigorously. "To create a large calorie deficit by burning calories through exercise and cutting calories through diet" may be the best way to lose fat.
Increase Duration: While working on a treadmill, you can increase the intensity of your workout to the EPR is 5-6 and can also increase the duration of the workout according to your comfort and convenience. Men and women can begin with 15-20 minutes of cardio activity and gradually increase the training period up to 30-45 minutes. You should be able to breathe during training, and to ensure an adequate supply of oxygen to the muscles. If you want to burn fat you need to exercise every day, not every other day or at your convenience!
Reduce daily caloric intake: If you can cut 250 calories per day (eg changes from May to mustard on your sandwich, eating normal yogurt and light instead of fruit yogurt, etc.), and if you can burn an extra 250 calories a day by doing running a half hour or an hour's walk, you will surely be able to burn fat in the right proportion.
Improve eating habits: To burn fat, you must choose exercises to burn fat, cardio exercises which can be a part and you need to renew your eating habits. Eat 5-6 small meals instead of 2-3 large meals. Eat regularly, sleep regularly, avoid fast food or junk or processed, drink lots of water and eat foods that can provide all the necessary nutrients.
No drastic changes in diet: To lose ½ pound or 1 pound per week (and no more) should be your goal in the initial phase. Do not forget to eat less than 1200 calories per day can be hazardous to your health because it can slow the rate of metabolism.
Family history: Genetics plays an important role in weight loss. For some people it is easier to lose weight, while for some it is not so easy. Genes determine if the body is storing fat (thighs, hips, abdomen, arms, etc)
Strong will: There are no shortcuts, you have to have patience and you have to work hard. Losing weight is not as easy as shown in the television commercials.
Choose the best plan: The best cardio workout for you would be the one that gives your target heart rate at the upper end. Should help strengthen the entire cardiovascular system and burn fat as well. Some examples of cardio exercises that burn more calories than other jumping, jogging and elliptical machines to exercise. Regarding the cardio workout plans for men and women, everyone has his / her individual preferences and can swim, hike, bike, run or anything.
Every day, you can do different exercises and may stay engaged in various sporting activities. Level control own fitness by controlling RPE during exercise is important. You can enjoy music or watch a DVD while working on a treadmill, as it helps to reduce the effect of anxiety and depression.
Overall, cardiovascular exercises help to increase the level of HDL cholesterol and improve the pumping ability of the heart. This leads to high levels of energy and a greater resistance. The workouts help reduce LDL cholesterol levels, blood pressure and body fat, helping you burn calories. Workouts incentives to increase bone mass and provide the perfect muscle tone. Finally, a good cardio workout reduces the risk of heart disease and osteoporosis. Thus, the plane cardio routine proper exercise and go on your mission to lose weight. Before beginning the exercise program, do not forget to talk with your doctor and a professional trainer.
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