Main menu


Best Cardio Exercise For Weight Loss

We all know that to lose weight we should be doing regular cardiovascular exercises. But which exercises give the fastest results? and how often should you do them? I will answer these questions in the next few paragraphs.

Cardiovascular type exercises are exercises that elevate your heart rate and keep it raised for an extended period. Some examples of exercise that do this are walking, jogging, swimming and riding a bike. The best exercises for weight loss involve using multiple muscle groups, as this causes more fat to be burnt. Research has shown that the best exercise for weight loss out of all the cardio exercises is jogging.

Research has shown that to lose weight you should exercise at 60-70 percent of your maximal heart rate. This can be found with a simple calculation. Your maximal heart rate is 220 minus your age. So for a 50-year-old, the maximal heart rate is 220-50 which is 170 beats per minute. Then simply take 70% of this number to find the optimal heart rate to exercise at for weight loss, In our example this would be 170 X o.7 which is 119. The best way to keep track of this is to invest in a heart rate monitor from your local sports store or gym.

So how often do you need to exercise? Research has shown that for maximum results you must exercise for at least 30 minutes, 4 days a week. Anything less than this will result in some weight loss, but not maximal results. Of course if you do more than this you will get faster results. Another great tip when it comes to exercise is to try to find someone to train with. This will help keep you motivated and push you to work even harder. It makes exercise less of a chore and more of a fun catch up time.

Occasionally people cannot jog due to health reasons. For example people who suffer from arthritis in their knees, hips or back should avoid impact sports like jogging. There are alternatives that will give excellent results. As mentioned above, swimming and cycling are both perfect ways to lose weight. They are particularly useful for people with lower leg injuries. Simply stick to the guidelines given above and you will se fast results!

It is always a good idea to check with your doctor before starting any new exercise program, particularly if you have any pre-existing injuries.