1. Based on the literatures or deputy that has been reviewed, the effects of High-Intensity Interval Training (HIIT) on VO2 Max, BMI, cholesterol, Glucose tolerance, body weight, and body fat must be clarified.
Cartiovascular training is a frequent form of HIIT which involves performing high-intensity exercises intermitted with low-intensity exercise. HIIT work
outs can take as little as 10minutes or as long as 30 minutes and different exercises can include; jumping jacks, mountain climbers, burpees, or sprints.
In the high-power phase, he or she uses up calories to generate electricity while in the low-power phase, the heart rate is also low. The fact is, it means you can lose a lot of calories in a short period of time. At the same time, HIIT workouts have effects on boosting metabolism rate afterward, which will cause an effect of burning calories even if the workout is done.
2. Tabata Training
Tabata training is a type of HIIT and includes 8 sets of 20 seconds exercise at a high rate accompanied by 10 seconds of cessation. The following workout routine also known as the Tabata workout was found to work out the aerobic and the anaerobic system greatly as developed by Dr. Izumi Tabata. The Tabata protocol can also be applied to different movements – cycling, rowing, push ups, squats and many others.
Since this is an HIIT workout, you are able to lose many calories in a short time while the workout is still very effective and interesting.
3. Cycling
Cycling is an excellent form of cardio that does not stress the joints; therefore perfect for people who have joint issues or are injured. However, you can do this by raising the speed and volume of cycling and by using intervals in the cycling exercise. One should try alternating between short bursts of fast spinning coupled with moments of slow spinning in order to burn calories and get his or her heart rate up as well.
4. Swimming
Exercise that involve the heart rates include swimming which is a low intense aerobic activity that helps in burning calories. You use your arms when you swim and your legs when you swim, you twist your trunk forward and backward hence exercising your abs, back, and shoulders hence swimming is a full body workout. Splash also enhances heart health, mental conditions, and decreases instances of chronic illnesses aside from helping to shed some pounds.
If you wish to burn the most calories during swimming, you can add the concept of intervals where you swim at a particular stroke at full speeds followed by swimming at slow rhythms for sometime.
5. Jump Rope
Jumping rope is great as it is an aerobic activity that will help you shed a few calories. It helps to burn calories every part of the body is worked out especially the leg, belly and arms in addition it boost coordination, balance and agility. By choosing appropriate intensity and length of the workout, you can easily organize your jump rope workout for beginners, intermediate or advanced level.
6. Running
Jogging is a good type of cardiovascular exercise that can help you to shed those pounds. That is why you can turn jogging, running, or sprinting into your workout that meets your fitness level perfectly. Running interval can be used in running activity whereby, high intension run is followed by low intension jog with intention of burning do more calories in less amount of time.
In addition, hill running or incline training helps your body work harder and permits you to lose more calories. It has been observed that running has significant positive effects on endothelial function, areal bone mineral density, and adiposity, and has negative effects on biochemistry profiles, metabolic health, and cardiovascular disease risk factors.
7. Boxing and Kickboxing
Boxing and kickboxing are both styles of cardio exercises that help to tone all muscles and shed calories successfully. These workouts include punches, kicks and foot movements which makes them particularly ideal for any person who wants to build strength and coordination and balance.
Use weighted intervals while practicing boxing or kickboxing by having high intensity followed by low intensity interval exercise. This will ensure that the most calories are utilised as well as the most on the improvement of heart health.
Altogether, reception of any of these seven selected cardio exercises will assist you in shedding extra pounds, boosting up your stamina and tone up your general health. That means having an activity you actually enjoy doing and one that matches the fitness level you’re at so you’ll be consistent and burn calories in the long run. All forms of cardio should be pre-warmed and post warmed so as to avoid undue stresses on joints and muscles.
0 Comments