Which Cardio Methods Melt Fat The Fastest? Losing stubborn body fat and getting into one's best possible shape may require at least some aerobic activity. The range of aerobic methods available and the different ways in which to engage in cardio are many - enough to cause confusion for those wanting to shed excess weight to reveal their hard- won muscles. Question is: what are the best methods of aerobic exercise? Is there a perfect way to lose fat through cardiovascular means, and if so, what is it? Aerobic activity by its very nature requires fat to be used as a primary fuel source, with carbohydrates and protein being used to a smaller extent. Therefore it is obvious that in order to lose fat, some degree of aerobic work will need to be done. Aerobic activities constitute any form of exercise that is repetitive, long, and hard enough to challenge the heart and lungs. However, the type of aerobic work needed for fat loss is a subject open to much debate. Aerobic activities (typically done at a moderate intensity, although higher intensity aerobics has been shown burn more calories) constitute any form of exercise that is repetitive, long, and hard enough to challenge the heart and lungs to use oxygen as a fuel source to sustain the body over a longer period (1. Manufactured by Nautilus, Inc., the Bowflex MAX Trainer claims to be an easy and intuitive fitness machine that can help you burn more calories in less time, build a. This is a program for life because it’s realistic and hard work but it is easy maintainable. After having 2 children I have been riding the roller coaster of. Medi Weight Loss Clinic Andover Kansas Intestinal Detox Tea Medi Weight Loss Clinic Andover Kansas How To Make Detox Water To Lose Weight weight loss programs. I’m about to enter the Korean marine force this September and this workout routine is a big help to know what kind of routines they give to us in order to have a.Aerobic activities can include.. The aim of this article is to determine the best forms of aerobic exercise for fat burning, while explaining the reasons why these methods are effective. ![]() ![]() View and Download Bowflex Max Trainer M7 owner's/assembly manual online. Max Trainer M7 Elliptical Trainer pdf manual download. Max Success. Jay made it happen and so can you. See more stories below. With aerobic exercise, oxygen, fats and carbohydrates combine to produce adenosine triphosphate (ATP), the basic fuel source for all cells. However, given that fat is a more efficient fuel source for aerobic activity - as the body has greater fat stores (which are more easily mobilised in the presence of oxygen) compared to carbohydrates and proteins—it will be used preferentially during aerobic activity, which lasts longer than the short- burst glycogen- using anaerobic activity. So, aerobic activity done at a moderate intensity (5. Maximal Heart Rate ? Some researchers suggest not. With higher intensity aerobics, the body ultimately burns a smaller percentage of fat calories from a much larger number of total calories, so in the end more fat calories will be used. This is not to say that low- intensity aerobics are worthless. As explained later, they do have their place. However, if one is to burn the largest degree of body fat in the shortest amount of time, higher intensity aerobics seem to be the superior method. Let us turn now to the benefits of high intensity versus low intensity aerobics. Benefits Of Aerobic Exercise. All forms of aerobic training will provide many similar benefits, while high intensity and low intensity methods (although both within the so- called fat burning aerobic zone) have benefits specific to their respective functions. To determine the exact intensity needed to benefit from a specific aerobic method, first it is important to determine lower and higher end target heart rates (THR). The low end of the target zone is 5. MHR. The high end of the target zone is 8. MHR. Use the calculator above to determine these numbers (or just subtract your age from 2. Aerobic exercise (regardless of intensity) will help to strengthen the muscles. Aerobic exercise (regardless of intensity) will help to: Strengthen the muscles involved in respiration, to assist lung function. Increase the total number of red blood cells in the body, to enable greater oxygen facilitation throughout the body. Strengthen the heart muscle, which will improve resting heart and pumping efficiency. Reduce stress and tension, and increase mental well- being. Increase circulation throughout all areas of the body. Increase self- esteem. Lower- to- moderate intensity aerobic activity (5. MHR) will: Typically provide less impact on the joints, making it ideal for the obese and/or unfit. Burn fat directly (as opposed to total calories) and can be done for a longer period. Can be used as active recovery from more intensive training systems. Higher intensity aerobic activity (7. MHR) will: Will burn more total calories and more total fat as a result. Will increase the metabolic rate (during and after training) to a greater degree than will lower intensity aerobics. Offer fitness benefits such as improved endurance, strength, and athletic performance. Help with the prevention of osteoporosis. Aerobic Training Methods & Their Advantages. Once the appropriate aerobic intensity has been decided upon (depending on one's training goals), the type of aerobic exercise to be used can be chosen. Some types are naturally of a higher intensity, while others are lower in intensity; some are suitable for specific sporting goals, while others are best for achieving low body fat for physical definition. The keys to choosing a good aerobic activity include finding one that is enjoyable and effective to ensure it is used consistently to good effect. Walking (Burns 3. Calories Per Hour)Once thought of as a perfect aerobic exercise for fat burning and overall health, walking is now considered one of the least effective of the aerobic methods. Although great for beginners or those with injury or who are obese, walking probably is not the best form of exercise for losing weight and achieving fitness, as it is of a much lower intensity compared to other methods. It is thought that the lower the intensity of an activity, the smaller the number of calories burned per unit of time (it is also thought that 1. Furthermore, metabolism will increase on average for only one- two hours after walking, as opposed to higher intensity aerobic activity where it can be increased for up to 2. Walking can be used for the following purposes: Assisting with fat burning in the obese (who can't use other methods). As a low impact activity for the injured. As a moderate activity for recovery purposes (when higher intensity activities might result in overtraining). As a build up to a higher intensity method of aerobics. A good beginner's walking program could be as follows: Frequency: three times a week. Intensity: 5. 0- 7. MHR. Duration: 2. Running (Burns Around 6. Calories Per Hour)A higher intensity method compared to walking, running (not sprinting, which is anaerobic) is an efficient, although high impact way to lose body fat and improve cardiorespiratory fitness. The main benefit to running for weight loss purposes is that it is sufficiently high intensity to burn a greater number of calories, while stimulating the metabolic rate for a longer period afterward. The main benefit to running for weight loss purposes is that it is sufficiently high intensity to burn a greater number of calories. For fat burning purposes, the variation on running that could be considered is jogging, as this method—although higher intensity aerobic—does not cross the anaerobic threshold to burn carbohydrates as a primary fuel source. Running, as does walking, involves all of the lower body, only on a much larger scale. Specifically, it works the hip flexors, hamstrings, quadriceps, and gastrocnemius & soleus muscles (calves) to provide a great lower body workout. Running also recruits arms, therefore providing an additional calorie burning effect. Running can be used for the following purposes: To train aerobically at a higher intensity, and burn more fat as a result. To recruit muscle fibers in the legs, which could add definition and enhance muscle shape. As a sport specific means to improving fitness and athletic performance. As a means to increasing metabolic rate for up to 2. Can help to prevent osteoporosis due to its high impact nature. Beginners running program: Frequency: three times a week. Intensity: 6. 5- 8. MHR. Duration: 2. Cycling (Burns Around 6. Calories Per Hour)Cycling involves the same muscles as does running, but has the added advantage of being lower impact, therefore making it ideal for virtually anyone (with the exclusion of those with certain injuries). It can be done on either a stationary bike (the preferred option for those wanting to specifically burn body fat, as there might be fewer distractions with this method), or on the road. Either of these approaches will suit almost anyone (regardless of cardiovascular goals) as the resistance can be changed to accommodate preferences in intensity level. Cycling is also ideal for HIIT (as will be explained later) as the resistance can be changed from lower to higher in rapid fashion. For bodybuilders, cycling can also carve definition in the frontal quad muscles allowing for greater separation come competition time. Cycling as an aerobic activity can be useful for the following reasons: As a low impact, high intensity way to strip body fat. As a sport specific means to improving fitness and athletic performance. As a way to help carve detail into the quads. A beginners cycling program: Frequency: three times a week. Intensity: 6. 5- 8. MHR. Duration: 3. Rowing (Burns Around 8. Calories Per Hour)Rowing on a machine provides an excellent total body workout, in addition to being a great high intensity way to strip body fat. It could be considered the perfect exercise as it works all the main muscles of the body, is of higher intensity than walking and of lower impact than running, and burns more calories per hour than any other commonly used aerobic exercise (around 8. Rowing on a machine provides an excellent total body workout. Rowing as an aerobic activity can be useful for the following reasons: Burn a higher number of calories than any of the other common aerobic methods. A total body workout. A low impact, high intensity way to keep fit and burn fat. As a sport specific means to improving fitness and athletic performance. Swimming (Burns Around 6. Calories Per Hour)Like rowing, swimming provides a great total body workout, while burning a high number of calories. It is also very low impact as the body is working in a weightless environment (water), and, as a result, there is little risk of injury.
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