Top 10 Cardio Exercises
You already know that one of the most important things you can do for your weight loss goals is regular cardio exercise. There are so many choices out there. Below are the best cardio activities for burning calories and getting in great shape.
1. Running
Running is one of best activities you can do. It doesn’t require special equipment and you can do it anywhere. Best of all, you burn serious calories, especially if you add hills and sprints. A 145-lb person can burn 300 (at 5.2 mph) in 30 minutes. You should watch your knees and ankles for any discomfort or pain.
2. Cross-Country Skiing
Cross-country skiing is an incredible cardio exercise. The best of this is that it involves your upper and lower body, which means it doesn’t take much to get your heart rate soaring. A 145-lb person burns about 330 calories during 30 minutes of skiing.
3. Bicycling
Cycling gives great cardio. It uses the power in your legs, you’ll increase endurance while burning anywhere from 250-500 calories in 30 minutes, depending on your speed and resistance.
4. Elliptical Trainer
The elliptical trainer protects yours aching joints from high impact activities and is a great way to build endurance. If you use one with arms, it’s just like using a cross-country ski machine. A 145-lb person burns about 300 calories in 30 minutes.
5. Swimming
Swimming, is a full body exercise. The more body parts you involve in your workout, the more calories you’ll burn. Spend 30 minutes doing the breastroke and you’ll burn almost 400 calories. You don’t have to worry about high-impact injuries as the joints are fully supported.
6. Step Aerobics
Step is one workout that targets your legs, butt and hips while burning almost 400 calories in 30 minutes if the intensity high. It might look complicated but step is easy to learn if you start with a beginner class or video.
7. Rowing
Vigorous rowing can really get your heart rate up and works on your arms like crazy. In 30 minutes, a 145-lb person can burn about 300 calories provided you do it with liveliness.
8. Rock Climbing
Rock climbing burns as many as 380 calories in 30 minutes. It has a high learning curve and you use strength and power with your arms and legs which is good again. It also requires lots of techniques and special equipment so you don’t hurt yourself. Being mentally tough is an added advantage.
9. Walking
Walking is a great exercise; it burns about 180 calories in 30 minutes. Adding sprints, hills, or even a few minutes of jogging can increase the amount of calories you burn. Make sure you walk briskly and keep you head up, swing you’re your arms and back straight.
10. Handball
Similar to racquetball (but without the racquet), the side-to-side sprints while playing will strengthen your legs and get your heart rate up. The learning curve of the game is high, practicing a lot before you can even hit that little ball. A 145-lb person burns over 400 calories in 30 minutes.
Tips for Fast Weight Loss - Best Cardio/Aerobics Exercises
Cardio exercises are proven to burn calories at a sustained rate and to lose body fat. They are the best weight loss exercises ever. Plan a Cardio workout with these tips and loose Body weight by melting the body fat.
Cardio Weight Loss Exercises are the best though they take time. Usually 2-4 weeks to start showing results.
Remember to follow a magical 2 step formula to lose maximum weight in minimum time.
- Lower your calories.
- Increase the amount of calories you burn.
Dieting without exercising is the major reason why people fail to see results. When it comes to losing fat, exercising is the Big Fish.
How often should I perform Cardio?
Perform cardio at least thrice a week. It is the minimum. If you want larger fat loss then add a fourth and fifth day as time goes on. Remember to keep the intensity high.
What duration is the best?
30-45 minutes of High Intensity Cardio is best to see significant effect. It should be continuous effort. If you are a starter, you may perform for 20 minutes. But at least 30 minutes is must to burn calories efficiently.
What is the best time to do Cardio?
Morning is the best time for Cardio Exercise as carbohydrates are minimum at this time. Another time to perform is after a Weight Training Session as the body has depleted carbohydrates and the cardio Exercise will use up body fat for energy. But if you want to do it later in the day just ensure that you do it on empty stomach.
What are the best Cardio Exercises?
Jogging, Stair Climbing, Cycling, Brisk walking, treadmill exercises, Ski machines and elliptical exercises are the best cardio exercises. These exercises provide a sustained effect on your body and can be maintained for a certain period of time.
Also the exercise should be upgradable and have an option to add resistance. It is same as Muscles need Progressive resistance to grow, your cardio respiratory system needs additional resistance to come out of comfort zone and produce consistent results.
Human body is constantly trying to perform activities with the least energy expenditure and your heart and lungs are no exception.
Treadmills, Bicycles and Step Aerobics provide upgrading benefits and are the highest rated Weight Loss Exercises.
As time goes on you will do cardio easily and the need to add resistance arises. Treadmill helps doing this. Joining a gym will solve all these problems.
Consistency is the Key to loose Weight and burn fat.
Any activity that increases the heart rate to target zone and maintains it for at least 20 minutes would be considered as good cardio/aerobic exercise.
Maximum Heart Rate = 220 minus your age.
Target Zone = 70-80% Maximum.
Example:for a 30 year old guy/girl
220 minus 30 = 190 beats/min maximum heart rate.
Target zone = Between 70 % of 190 and 80% of 190
Target Zone = 133 to 152 beats per minute.
How to measure Heart Rate during a Cardio workout?
Feel your pulse at your wrists for 6 secs and then multiply by 10 (crude method) -This will give the Heart Rate.
Standard Method - Use Heart Rate Monitor in tread mill to easily know your heart rate.
Also some people use Breathing as a measure. Very inaccurate but works.
How many calories are burned in Cardio sessions?
Depends upon the type of exercise, intensity of exercise and the duration of session. In a treadmill cardio exercise 10-12 calories are burned every minute if performed at high intensity. High Intensity cardio exercises burn up to 400 calories per hour.
One Last Tip -
Many people who do Cardio Exercises avoid Weight Training. It is grave mistake. It is best for you to add at least 3 times weight training per week to add to the calorie burning effects.
Cardio and Weight Training complement each other and help you lose fat. Also its the only way to ensure that you do not lose Muscle mass.
If your aim is not to build Muscle , then just weight train to tone your muscles. But never neglect Weight Training.
Remember Get Thin fast just like Get rich Quick never works. People waste their precious years and also spend few thousand dollars and still look the same.
Chest Exercises - Barbell Decline Bench Press
Target
- Pectoralis Major, Sternal
Instructions
- Lie on your back and face up on the decline bench with feet under leg brace.
- Use a wide overhand grip and dismount barbell from rack and hold it over the chest .
- Slowly lower the weight to upper chest.
- Push the bar up until arms are extended.
- Repeat the exercise for 3-4 sets with 12 repetitions in each set.
Chest Exercises - Chest Dips
Target
- Pectoralis Major, Sternal
Instructions
- Mount on the dip bar with a oblique grip that is bar diagonal under palm and arms straight with shoulders above hands.
- If you are using a assistance lever on the dip bar step on to it with hips and knees bent.
- Lower your body by bending arms and allowing elbows to spread out to sides.
- When you feel a slight stretch in chest or shoulders push your body up until arms are straight.
- Repeat the exercise for 3-4 sets with 12 repetitions in each set.
Honey Cures - 10 Reasons why you have to buy Honey
Honey contains minerals and vitamins that are lacking in refined sugar.- It can soothe stomach ulcers and heartburn.
- It might help cure colon cancer as per the latest research.
- Honey-soaked gauze can be wrapped around wounds and burns, it acts as a great first aid to wounds.
- Try one table spoon of honey if you have a sore throat. Honey is good for sore throat.
- Honey cures cough.
- On an empty stomach, drink a glass of water mixed with 1 tablespoon of honey. It prevents constipation.
- It boosts your energy and immunity.
- It helps with virility too.
- Honey form the Queen Bee has been is rich in collagen.
Care for a Carrot
The next time you feel like eating an ice cream or gulab jamun reach out for half of a cup gajar ka halwa made of low fat milk you can get more benefits than you might have imagined.
Known scientifically as Daucus Carota, carrots are high in fiber, carotene, potassium, thiamin, niacin, vitamin b6, folate and manganese. It is also excellent source of antioxidant compounds, and richest vegetable source of the pro-vitamin A carotenes.
These antioxidant compunds help protect against cardiovascular disease and cancer, and also promote good vision especially night vision. 100 gms of carrot contains about 1890 IU carotene. Beta carotene again helps to protect vision. After getting converted to Vitamin A in the liver, it travels to retina and transformed into rhodopsin, a pigment necessary for night vision. Besides, beta-caretene’s powerful antioxidants actions provide protection against the development of cataract (leading cause of blindness in elderly people).
Carrots also contain small amounts of carbohydrates, essential oils and nitrogenous composites which have sweetening, anti-anaemic, healing, diuretic, re-mineralising and sedative properties. Carrots can also improve appearance of skin, hair and nails, and can promote colon health as they are rich in fiber. Carrot juice everyday prevents bodily infections and is valuable for adrenal glands.
Chest Exercises - Pec Deck Flys
Target
- Pectoralis Major
Sit on the machine with back on pad. Place forearms on padded lever. Position upper arms approximately parallel. Release foot lever.
Push levers together and return until chest muscles are stretched. Repeat.
Do 3-4 sets with 12-15 repetitions in each set.
Chest Exercises - Standing Cable Flys
Grasp two opposing high pulley. Stand perpendicular and in the middle to both pulleys. Bend knees, hips, and elbows slightly. Keep elbows are back initially.
Bring cable together in a hugging motion with elbows in a fixed position and shoulders internally rotated so elbows are to the sides. Return to starting position until chest muscle are stretched.
Repeat this for 12 times. Do 4 sets of this variation.The exercise targets Pectoralis Major
Cholesterol Content of Eggs
| Eggs | Cholesterol (mg) |
|---|---|
| Egg, whole, raw, 1 large | 213mg |
| Egg, whole, raw, 1 medium | 187mg |
| Egg, whole, raw, 1 extra large | 247mg |
| Egg yolk, raw, 1 large | 213mg |
| Egg white, raw, 1 large | 0mg |
| Egg, whole, fried, 1 large | 211mg |
| Egg, whole, hard-boiled, 1 large | 212mg |
| Egg substitute, liquid, ¼ cup | 1mg |
Please note: all cholesterol values are approximate
Kareena Kapoor’s Diet Plan
Kareena Kapoor’s slim and super sexy figure has become talk of the towns these days. People are going crazy about her figure. 1hr of exercise and 7-8 well balanced meals per day for over a year is what has made Kareena Kapoor look super sexy.
Rujuta Diwekar who is a dietician has been working with Kareena since May 2007 to get her into this shape. All meals should have a perfect balance of proteins, carbohydrates and fats and between meals you can have cocnut water, fruits, sandwichs. Feeding your body every 2 hrs and exercise is the mantra for a fit body.
Kareena’s Meal:
- Breakfast: Paratha & Curd and milk with a banana
- Lunch: Roti, Sabzi and dal
- Dinner (7:30 to 8 pm): Roti, Dal and sabzi
Small meals throughout the day would include curd, soya milk, peanut butter sandwich and slice of cheese.
Rujutha’s Special Fat-Loss Recipe:
The vegetable stir fry will work like magic if you are going for a party or wedding and need to look fabulous the following day. Lightly stir fry paneer, red pepper, asparagus, broccoli and mushroom. Take it off the flame and add one teaspoon of olive oil, pepper, garlic and some lime juice. Don’t add salt.
Why this magic works:
- The protein in paneer helps your skin look fresh.
- Red Peppers accelerate metabolism and help in burning fat.
- Asparagus helps you get rid of bloating.
- Broccoli is a source of added fibre to keep the stomach clean.
- Mushroom has zinc which is important for sound sleep and helps in muscle tone.
- Pepper aids digestion