Not too many people enjoy cardio, if they did everyone would have a toned body. However, many people do have fitness goals and choosing the most efficient cardio can yield faster results. These aerobic activity sources are designed to be efficient and focus on fat burning. These options are perfect for people who don’t like cardio because they reduce the amount of time you have to perform aerobic activity and will burn more calories in a shorter amount of time.
Efficient Aerobic Activity
Any exercise can be considered aerobic activity as long as your heart rate is elevated and you are performing for an extended period of time – usually 15 – 20 minutes. Some basic cardio sources include: walking (moderate pace), running, elliptical machine, stair climber machine, and treadmill machine.
To some these cardio options may seem dry or boring, but as said before you can do anything! As long as your heart rate is elevated for an extended period of time. More options include: cycling, rowing, swimming, playing a sport, aerobics, Zumba, hiking, HIIT, kickboxing, and much more.
How to know if Your Cardio is Optimal?
If you’re using gym equipment most cardio machines will display a variety of information including your heart rate. For best results studies show that the optimal zone for fat burning is 50% to 75% of your MHR or maximal heart rate. To figure out your MHR take 220 and subtract your age. Then when you are using the cardio machine make sure your heart rate is between 50% and 75% of that number for best results.
Common Aerobic Activities
This is usually an easy method for many people because it’s not intense and requires no equipment. However walking won’t burn as many calories as other forms of cardio. An hour of walking at even a fast pace will only burn around 300. If you compare this to cycling just 15 minutes will burn more! If you are new to exercise however, this should be your first exercise option. Walking is a good way to building up resistance and lung strength in order to do more intense activity later as you become more fit.
This is a popular choice because it’s great for melting fat but also requires no equipment. When running you should run at a moderate pace for best results. Running will also burning far more calories than walking. Just be sure to wear comfortable foot wear and run properly since running can be a high impact activity and affect joint health.
This can be a fun activity for most people as you can ride a bike or use a bike machine at the gym. Cycling is an amazing way to burn calories and fat as it burns roughly 600 calories per hour of intensity! For adherence purposes, find a cycling buddy and make your workout much more eventful.
This activity might not be as popular as the aerobic activities listed above, but it’s awesome for fat burning. This activity burns a whopping 900 calories per hour and is a low impact exercise. If you enjoy rowing, this exercise can be fun at the same time.
One last piece of advice is to find a form of cardio you enjoy most. If you don’t enjoy it to a degree, there is a chance you may not adhere to your fat burning cardio plan. So find an effective cardio source that you like, work hard, and see results.