What Is The Best Cardio Workout To Lose Weight?
If you"re wondering what is the best cardio workout then you"ve come to the right place
. However, I must first point out that there is no real such thing as the number 1 cardio workout out there in the world. It really all depends on you and your goals. That is what will determine the best type of cardiovascular workout for your current needs.
The Best Cardio Workout To Lose Weight
The best cardio to lose weight would be really anything when you"re just starting out. This is because your body is not used to any form of training so whatever you do, you will burn a lot of calories and the weight will just melt off. In the beginning it"s always easy to lose weight especially if you"re busting your butt in the gym, but as time goes on your body will begin to adapt to the stresses that you are placing on it so then you have to kick things up a notch. So a good program to start out with would be any form of steady state cardio. All steady state cardio is is a fancy way of saying any type of exercise that allows your heart rate to stay at a certain level for a period of time. A good example of this is jogging. Jogging would be a nice easy cardio workout to start off with when trying to lose weight. Another thing you can do is some incline walking on the treadmill. In fact, I prefer this type of training over jogging because there is less pounding on your knees, ankles and hips. This makes it very conducive for people who have certain lower body issues.
Another great piece of equipment that you can use is the elliptical machine. I specifically like this machine for people who have lower body issues such as arthritis or some sort of inflammation like plantar fasciitis.
Now the main benefit with steady state cardio is that you will mostly be burning fat for fuel. This is because of the specific type of energy system that comes into play to fuel your workout. This is called the oxidative system. So during any type of steady state workout where your heart rate remains elevated for a period of time and stays around 65% of its max, you will be using mostly body fat. However, the best way to really utilize this type of cardiovascular training is to do this on an empty stomach. And I don"t mean after a meal and you are hungry. I"m talking about right when you wake up in the morning. Since you will be in a fasted state from sleeping, insulin levels will be quite low and you"ll really be burning a portion of your calories from fat, especially from body fat.
Another great form of cardio to lose weight is interval training. This type of workout is a lot harder on your body and on your joints, however if you have lower body problems, you can still do some form of interval training by using the elliptical. Interval training is when you increase the intensity of the exercise for a short duration and then decrease the intensity for a long duration. A good example if you use the treadmill a lot is to run really fast for 30 seconds, then walk for 1 minute. You can repeat this sequence as many times as you like too. The really cool thing about interval training is you burn a lot of calories during your workout but also after your workout. This is because of the afterburn effect. This funny sounding term is just another way of explaining EPOC, which stands for excess post oxygen consumption. When you create a lot of friction inside of your body through exercise like interval training because it"s so intense, you increase your EPOC levels and create an oxygen debt. That oxygen debt needs to be filled by your body, therefore metabolism increases and you burn extra calories specifically from fat. And the longer the duration of exercise coupled with the higher the intensity, the more calories you will burn and the longer your afterburn effect will last. It"s a really neat way to burn a ton of calories over a long period of time and it forces your body to completely transform. This type of training is also very hard for your body to adapt to so you"ll always be progressing and losing weight at a constant pace.
So here is a good program you can use for your cardio workouts.
Here You Go
Program 1
1.Warmup "" Light to moderate jog on the treadmill for 3-5 minutes @ 5mph
2.Gradually increase the incline to 2% grade for 3 minutes
3.Gradually increase the incline to 4% for 30 seconds
4.Back down the incline to 0% for 2 minutes keeping speed constant
5.Gradually increase the incline to 4% for 45 seconds
6.Back down the incline to 0% for 2 minutes keeping speed constant
7.Gradually increase the incline to 4% for 45 seconds
8.Back down the incline to 0% for 2 minutes keeping speed constant
9.Gradually increase the incline to 4% for 45 seconds
10.Back down the incline to 0% for 2 minutes keeping speed constant
11.Gradually increase the incline to 4% for 45 seconds
12.Back down the incline to 0% for 2 minutes keeping speed constant
13.Gradually increase the incline to 4% for 45 seconds
14.Cool down "" Fast walk at 3.5 mph at 0% incline for 5 minutes
Note* * This is just an example. Feel free to customize it to your own needs. I have many others locked inside my fault if you want.
All in all, the best cardio workout will really be dependent on your goal and where you are at. If you"re just starting out then definitely go with some form of steady state cardio. But if you want to kick it up a notch and change things up, start adding in some interval training work. You can"t go wrong.
by: Jared DiCarmine
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