The 10 Best Fat-Burning Cardio Exercises
You’ve read a lot about the benefits of exercise, but how much thought have you given to the condition of your heart? Perhaps you dabble in “cardio,” or aerobic exercise, because it is a great method for burning excess calories and spiking the metabolism, but are you reaching a true cardio training level?
A cardiovascular workout is any type of exercise that increases the work of the heart and lungs. Only when your pulse quickens and your breathing gets deeper to the point of being “winded” have you reached a cardiovascular zone of physical exertion. You don’t necessarily have to be a runner to get the best results because any activity that keeps your heart rate up will suffice. In fact, there are a number of regular activities you may already be enjoying that will help to improve your cardiovascular system’s efficiency.
The kind of cardio exercises you need requires the combination of using large muscle movements over an extended period of time (duration) so that you heart rate is elevated to at least 50% of its maximum level (intensity). For true cardio benefits, you must engage in aerobic exercise for at least 30 minutes, preferably an hour, and reach a “target heart rate zone” several times a week.
Get to know your Target Heart Rate
Generally speaking, your target heart rate is the range of heart beats you should work at in order to challenge the cardio-respiratory system. The zone then, refers to the duration and intensity of exercise you need in order to get the targeted cardiovascular training benefits.
A maximum Heart Rate (HR) is the theoretical number of beats that your heart is capable of safely beating in one minute. The formula simply requires you to subtract your age from 220. For example, if you are 40 years old: 220 minus 40 = 180 beats per minute. Therefore, a typical target heart rate of 60% of your HR max of 180 would be about 108 beats per minute. Look at these ranges in the Heart Zones and use them as a guide when doing cardio work:
The first zone is called the Healthy Heart Zone which is 50-60% of your max Heart Rate (HR). Walkers most likely train at this zone which is not intense enough to get great cardio-respiratory benefits, but it will give overall fitness benefits.
The next level is the Fitness Zone which is 60-70% of your max HR. In this zone you can actually condition the rate of fat release and train your muscles to burn fat.
The Aerobic Zone trains at 70-80% of your max HR. Studies show that you can expect to increase the number and size of blood vessels, stroke volume (amount of blood pumped per heart beat), and respiratory rate while working in this zone.
The next level is the Anaerobic Zone, which is 80-90% of your max HR. At this rate you can expect cardiovascular benefits to include an improved maximum VO2 capacity (the highest amount of oxygen you can draw in during exercise). Your heart will become more efficient at transporting oxygen to the cells that need it (as well as removing waste products such as carbon dioxide).
At the top is the Redline Zone which is 90-100% of your max HR, or the fastest your heart will beat. This zone is for interval training and lasts only a few minutes.
Variety is the key to getting your cardio fitness benefits. There are a number of activities you can try that will put you in the “zone” and help you reap the benefits of cardiovascular exercises. Some of these benefits include the reduced risk of heart disease and diabetes, and the lowering of high blood pressure and cholesterol. Cardio workouts also help you to increase your lung capacity, make your heart stronger (so it won’t have to work as hard to pump blood), increase metabolism and strengthen your immune system.
The top 10 cardio workouts
1. Running. Not only is it the quickest way to shed pounds, running is easiest way to reach the upper HR training zones. The Cardio Classic.
2. Swimming. If you hate to run but love the water, swimming is the ideal exercise for overall fitness as well as for improving your heart and lung health.
3. Biking. Grab your bike and head for the trails where you can pace yourself at first, then crank up the workout. You change the intensity by changing the terrain, as well as mixing in sprints and long rides.
4. Kickboxing is a combination of boxing, martial arts and aerobics that will give you a full-body workout that increases balance, strength, flexibility and endurance. And a 30-minute workout on a heavy bag or a series of shadowboxing drills can provide an excellent cardio workout.
5. Inline skating is a challenging endurance sport that offers a great way to stay in shape while having fun. You won’t get bored, and a better body and healthier heart are only weeks away.
6. Cardio machines. Your club or gym may have an area called the “Cardio Room” but you’ll know it by the machines: treadmills, ellipticals, stair climbers, bikes, etc. These are ideal for maximizing your training time and you can add more incline, resistance, and speed on a machine to step up to the next HR level. Try different machines and vary your workout.
7. Racquet sports (including tennis, racquetball and squash) require a lot of running and explosive periods of energy. For best results, you need to maintain an exertion level and not simply poop the ball around the court. Play just for the cardio of it.
8. Team sports (basketball, soccer, laser tag, etc.) These will count as long as the activity provides extended periods of moderate intensity. (Not warming the bench, in other words.)
9. Water aerobics. Take a class and enjoy a fun and social workout to music. An aquacise session helps to improve stamina, strength, endurance and gives wonderful cardio benefits. Although the working heart rate in water is lower than when training at a similar intensity on land, the pressure of water on the body helps to improves blood circulation.
10. Power walking. Walking is the most common and easiest way to get a cardio workout. Hit the trails at a fast pace of 4.4 to 6.0 miles an hour so you can cover a mile distance in about ten to fourteen minutes. Pick up the pace to burn more calories than a regular-paced walk and step up to a higher target heart zone.
Any of these types of exercises will help to promote cardio fitness, but do keep in mind that there is no absolute “best” cardio exercise. As you can see from the list above, you can choose from a wide range of physical activities that will get your heart rate up. The important thing is to do it, and do it at least 3 or 4 times a week.
How Intense is Your Workout?
Many people who walk for fitness do not like the feeling of exerting themselves, yet in order to achieve any cardio benefits one must do a moderate intensity workout rather than an easy one. In fact, you must push yourself beyond what is comfortable since you’ll only get an aerobic workout-the primary cardio-vascular benefit-when your pulse rate is elevated.
Achieving a target HR zone isn’t difficult. You don’t even need to remember the levels of the heart zone chart, or any HR formula, if you keep in mind that any cardio workout must get you winded. If you’re not sure your workout is intensive enough, take the talking test.
If you can converse comfortably while doing your cardio workout (the “talk test”) then you’re at lowest intensity level. At an HR level of aerobic exercise, you should be able to say a few words, catch your breath, and then carry on talking. And if you find it difficult to talk-congratulations! You are probably working out anaerobically.
To get a better idea of this, imagine your exercise intensity level on a scale that goes from 0-10 with 0 being no effort and 10 being maximum effort:
· Level 1 – 3: lowest intensity
· Level 4 – 5: warm-up level, easy
· Level 6: moderate intensity, working and breathing a little hard
· Level 7: moderate to high intensity, breathing harder, challenging
· Level 8: high intensity, breathing very hard, conversation is difficult
· Level 9: very high intensity, no talking zone
· Level 10: maximum intensity, peak zone, feels like your heart will burst.
Just Do It.
Never fear that you’re doing your cardio “wrong,” the only important point to remember is to just do it. Kick-start your cardio fitness program with a brisk new workout, and see how your breathing feels. Start slowly and gradually build up the duration and intensity. If you are a healthy individual with no medical concerns, then you should have no boundaries as to how hard you can push yourself. And while you should never feel completely out of breath or winded, do try for a more challenging pace, since you won’t achieve an optimum fitness level by training comfortably.
The activity is up to you but make cardio fitness a part of your daily life and begin reaping the benefits of training the most important muscle of them all – your heart.
Tags: benefits of cardio training, best fat-burning exercises, cardio fitness, heart healthy, sports to work the heart