Don’t get bribed into falling for these new and “Innovative” ways of losing weight that you see in the magazines and on television. They’re only complicating something that’s very simple and easy to comprehend. Being overweight or having excess, unwanted fat is usually the result of consuming more calories than your body is expending. Lowering your calorie intake a little at a time and engaging in physical activity more will give you the results you desire.

The calories burned during cardio exercise depends on a few factors like your body weight, intensity of workout (low- moderate- high), metabolism, and type of exercise you are doing. Most exercises can be done at various intensity levels. The higher the intensity (the harder you work) the more calories are burned.

The list of cardio exercises below is all at the top of the list as far as full body workout and most calories burned. But remember again, the more you put into theses exercises the more calories you burn! Which is the best exercise for you? That’s simple. Find the one that YOU like and are most comfortable with because if YOU don’t like it then you probably won’t stay consistent and consistency is vital. So stop looking around the gym trying to see what the other people are doing. Do what’s suitable and enjoyable for YOU! Trust me, it works every time.

1. Aerobics (step and dance)

2. Jogging

3. Swimming

4. Bicycling and stationary cycling

5. Running

6. Cross country skiing (similar workout can be done on a machine too)

7. Power walking

8.  Rollerblading/skating

9. Tennis or Racquetball

10.  Elliptical

Now that you know some, but definitely not all, the various cardio exercises that can be done to burn calories, let’s talk about your goals and what’s recommended.

What if it’s your goal to lose weight? Then you need to get to work. You wouldn’t believe how simple the basis is for losing weight. Let’s see:

Increased physical activity + decreased calorie intake = fat loss/weight loss!!!

BINGO! Please stop making this weight loss approach more difficult than it really is. I know hundreds of companies who promote weight loss and I’m sure you do too, but have you ever sat and analyzed their message and noticed that they all have a common denominator? When it comes to weight loss the bottom line is DECREASING CALORIES and ENGAGING IN AND/OR INCREASING YOUR PHYSICAL ACTIVITY. So in layman’s terms, lower your calories and exercise. This is the same blueprint used 500 years ago and it still works today, trust me on this one.

HOW MUCH PHYSICAL ACTIVITY?

What’s recommended by the Department of Health and Human Services (HHS) & Department of Agriculture (USDA) on physical activity?

Key Recommendations

• Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight.
  • To reduce the risk of chronic disease in adulthood: Engage in at least 30 minutes of moderate-intensity physical activity, above usual activity, at work or home on most days of the week.
  • For most people, greater health benefits can be obtained by engaging in physical activity of more vigorous intensity or longer duration.
  • To help manage body weight and prevent gradual, unhealthy body weight gain in adulthood: Engage in approximately 60 minutes of moderate- to vigorous-intensity activity on most days of the week while not exceeding caloric intake requirements.
  • To sustain weight loss in adulthood: Participate in at least 60 to 90 minutes of daily moderate-intensity physical activity while not exceeding caloric intake requirements. Some people may need to consult with a healthcare provider before participating in this level of activity.
• Achieve physical fitness by including cardiovascular conditioning, stretching exercises for flexibility, and resistance exercises or calisthenics for muscle strength and endurance.

How does this relate to you?

This is what’s recommended for all healthy adults but adjusting it to fit your own personal health and fitness goals is acceptable but just keep in mind and understand that refraining from physical activity is NOT favorable for maintaining a healthy heart and weight loss. Some individuals will require more physical activity and some may require less. So please stop comparing yourself or your fitness results to the next person. How much fat you lose, what part of your body you lose it from first, how long it takes you to lose it and when will you lose it doesn’t depend on NO ONE but yourself and of course your mother and father (genetics).

INTENSITIES:

The intensity or how hard you workout has a lot to do with the calories you burn. The more your heart beats per minute the more intense your workout is. There are formulas that uses the number 220 – your age = your maximum heart rate (MHR). Take your MHR number and multiply it by theses following percentages:

Low intensity range:  0.65 % – 0.75%   ZONE 1

Moderate intensity range: 0.80% – 0.85%   ZONE 2

High intensity range: 0.86% – 0.90%   ZONE 3

After you calculate your training range using your MHR then chose the range that best suits you and stick with it!  Most individuals can burn calories and reduce fat in all three zones while conditioning your heart at the same time.

Another good way to know if you’re working out efficiently enough is:

THE TALK TEST

*If you can sing while working out then you’re probably working at an easy level or low intensity level.

* If you can maintain a conversation with someone you’re probably at the moderate level

* If you can say a sentence or so at a time and speaking is challenging then you’re probably approaching the high intensity level

* When conversation is impossible then you’re at your peak, the high intensity level

As always, consulting a certified physician and/or certified health and fitness professional before starting any workout program or diet plan is imperative.

Article written by Buffie. Questions? Email: bootynomics101@ymail.com

References:

http://www.health.gov/dietaryguidelines/default.htm

NASM: Essentials of Personal training

Tags: cardio, diet, weight loss