FIT INDIAN WOMAN: GET THE BEST WEIGHT LOSS OUT OF YOUR CARDIO!!!

GET THE BEST WEIGHT LOSS OUT

OF

YOUR CARDIO!!!

Aerobic exercise (also known as cardio) is physical exercise of low to high intensity. "Aerobic" means the use of oxygen to adequately meet energy demands during exercise. Why it is called cardiovascular (CARDIO) is because It trains our heart to pump blood effectively throughout the body, make the cardiac muscles strong and use carbohydrates (in the initial phase) and turn the body to fat burning mode in the later phase (when continued for more than 15-20 minutes). It shall help you to lose weight and get leaner and has a positive impact on bone health.

PLEASE DON'T MAKE YOUR CARDIO SESSIONS BORING BY DOING THE SAME ACTIVITY! IT IS BECAUSE OF THIS REASON PEOPLE OFTEN LEAVE ON CARDIO AND ARE UNABLE TO GET THE SHREDDED LOOK THEY ASPIRE .

WHAT YOU CAN DO WHEN IT COMES TO CARDIO

Elliptical trainer- What makes an elliptical trainer a unique equipment is the combined upper and lower body workout it provides altogether. There is primarily less fitness equipment that simultaneously works that many muscle groups. With an elliptical trainer, you get a workout that utilizes the hamstrings, glutes, triceps, chest, quadriceps, back and biceps.

pic credits : amazon.com

Running at a moderate pace (between brisk walking and sprinting)/Treadmills - As one of the most vigorous exercises out there, running is an extremely efficient activity for weight loss. Many runners drop pounds and can maintain their weight. Running incorporates the entire body to work and burns a lot of calories.

pic credit : opedge.com

Stair drills / stair master - Every step on the stair-climber engages your calves, glutes, quads, and hamstrings, so it's a good way to target and tone your lower body. The key, however, is to ensure you keep your back upright and core engaged, so your lower half takes the force. Basically, you should not hunch over if you want to see the best results.

pic credit: thelongrun.com.au

Kettle-bell drills – They are designed to develop muscular endurance rather than pure strength. It involves using the entire body, including the core, legs, shoulders, back muscles and glutes.

pic credit : shefit.com

· Jumping rope - Improves Coordination, Decreases Foot and Ankle Injuries, Burns Major Calories, Completely Portable and Fun, Improves Bone Density, Improves Cardiovascular Health, Improved Breathing Efficiency. Makes You Smarter.

pic credit : aaptiv.com

Cycling - Cycling is a good way to control or reduce weight. It raises your metabolic rate, builds muscle and burns body fat. If you’re trying to lose weight, you must combine cycling with a healthy diet. Cycling is a comfortable form of exercise and you can change the time and intensity – it can be built up slowly and varied to suit you.

pic credit : intrepidtravel.com

Swimming

Increases your heart rate and the water takes some of the impact stress off your body.
Helps to maintain a healthy weight, respiratory and cardiovascular system.
Tones the muscles and helps to build strength.
Provides an all-over body workout, as almost all your muscles are used during swimming.
Builds muscular endurance, muscular strength and cardiovascular endurance.

pic credit : active.com

Zumba - Working up a sweat in the 60-minute Zumba classes burns an average of 369 calories, more than cardio kickboxing or step aerobics. You’ll get a great cardio workout that melts fat, strengthens your core, and improves flexibility.

pic credit : leicestermarket.co.uk

Rowing - Rowing provides upper body conditioning and gives the upper and lower back and the shoulder muscles an excellent workout. Every stroke requires the calves, quadriceps, hamstrings, glutes, abs, obliques, pecs, biceps, triceps, deltoids, upper back, and lats to participate in the motion.

pic credit : coachmag.co.uk

HIIT – High Intensity Interval Training - this type of interval exercise is all about getting the highest amount of intensity in the shortest span of time. You follow through quick bursts of exercises followed by very short rest periods (often recommended to intermediate level individuals). It not always safe for a sedentary person to start with this type of training as it’s more advanced.

pic credit :- www.darebee.com

Circuit training - It’s about moving from one exercise to another. You can do just cardio moves like jumping rope, followed by jumping jacks, then box step – ups or box squats or set up a weight- training circuit with exercises like jumping jacks, dumbbell squats, skipping rope, push-ups, step-ups etc.

pic credit :- medifitbiologicals.com

Kickboxing - Kickboxing has been shown to improve fitness, power, flexibility and agility, according to a study of healthy individuals in their twenties who trained three days a week for five weeks. The people in the study improved their upper and lower body power by about 7%. Cardio kickboxing classes burn more than eight calories per minute—about the same amount you’d burn while swimming.

pic credit :- ckokickboxing.com

Whatever increases your heart rate by 60% more than your resting heart rate and continued for a duration longer than 15 minutes comes under aerobic exercises.