You would all agree that we live in a fast paced world where we hardly have any time to spare. Despite the busy schedules it is important to take out time to maintain our health. Fortunately, most people across the globe are now realizing the importance of staying fit.
The simplest form of exercise that can be scheduled in the busy timetable is cardio exercise. Cardio exercise also known as aerobic exercise is one the easiest and quickest methods to burn calories and stay fit. Common forms of cardio exercises are walking, running, dancing, swimming, and cycling.
The benefits of cardio exercises are immense. Cardio workout helps in strengthening the cardio pulmonary system (heart and lungs together) which in turn improves the stamina of the body. This form of exercise also helps in improving the HDL also known as good cholesterol in our body which again helps to cut down the fatty acids that get stored in the body. Cardio exercise can help in improving the quality of your life.
Types of Cardio exercise:
Cardio exercises are broadly classified in two categories:
a) High intensity work out:
They are strenuous workouts which have minimum contact between the feet and the ground. For instance dancing, fast paced running or jogging. Beginners, pregnant women, obese people or elderly should avoid high intensity work outs
b) Low intensity work out:
It is a low impact exercise where one foot is always in contact with the ground. Low intensity workouts can be sustained for longer durations as compared to higher intensity exercises and hence helps to burn more calories at the end of the workout session. For instance, walking,
There are various forms of cardio exercises but it is very difficult to understand the best calorie burning exercise as the amount of calories burned depends upon the various factors like body weight, duration of the exercise, metabolic rate and impact of the activities. Let’s understand the average calories burned by an average person with individual aerobic work outs.
Walking is the easiest and simplest form of exercise. A walking speed of 5 kms per hour can helps you burn around 238 calories per hour.
Running is the best exercise to burn calories faster. Running at a speed of 8 km per hour can help you shed off 560 calories. Running uphill help you burn calories faster.
Cycling on stationary bicycle or outdoor is a great cardio exercise. It is a low impact exercise and advised for individuals with knee or back problems. Cycling helps in toning and firming the calf and the thigh muscles. Cycling at a speed of 20 km/ hr can help you burn off 410 calories.
Swimming is a great total body workout because it uses all the muscles in the body. It is non- impact exercise hence suggested for older individuals or people with joint problems. Swimming vigorously for half an hour can help you burn around 350 -390 calories.
Incorporating skipping to your exercise schedule can help you burn 120 calories in 10 minutes. Skipping or jumping rope is a high impact exercise hence you need follow certain precautions.
a) Try not to jump too high and land hard.
b) Jump on a surface that is even and smooth.
c) Wear good sport shoes to avoid injury to the ankle.
Kick boxing is the latest trend in the fitness industry. Kick boxing is a combination of style and technique of boxing and kicking. Kick boxing tones the muscles and helps to burn calories. A 30 minute session of kick boxing can help you burn around 350 calories.
- Climbing stairs
Climbing stairs is a good cardio exercise and can be easily included in your daily schedule. Climbing stairs or using a stair climber can help you build your lower body strength and burn around 325 calories in half an hour.
Exercise when performed with a simultaneous reduction in a daily calories intake can help in a speedy weight loss however the degree of the weight loss would vary from person to person. You can increase the intensity of the workout by making changes in the speed or duration of the exercise to seek better results.
Making cardio exercises a part of your life is a great way to stay fit and healthy for long. In this demanding era, it is very important to add exercising to your daily schedule however it is suggested that you should consult your doctor before starting an intensive fitness regime.