What are cardio exercises for fat burning ?

What are cardio exercises for fat burning ?

Cardio exercises are physical activities in which the heart rate increases between fifty and seventy-five percent of the maximum heart rate. To calculate your maximum heart rate, you need to subtract your age from 220, then calculate the interval between 50% and 75%. Cardio exercises should be done over a relatively long period of time, to increase the heart rate, pump more in the veins, and finally deliver more oxygen to the cells.

In other words, any sports activity that engages your heart, lungs and muscles in a lot of activity and you continue exercising for a longer period of time is considered aerobic (cardio).

What is cardio or aerobic exercise?

Many people believe that aerobic exercise only involves physical movements such as running. While, this type of exercise includes all movements in which the heart rate and breathing rate increase. Examples of cardio exercises include cycling, swimming, jumping rope, walking, treadmill, stationary bike, and rhythmic movements.

In all these physical activities, your heart rate increases between fifty and seventy-five percent of the maximum heart rate and is known as aerobic exercise. One thing that must be taken into account when performing aerobic exercises is the heart rate. Because this type of exercises must be done at a certain rate and for a long time.

Heart rate during aerobic exercise

During physical activity, heart rate increases. Of course, when doing sports, the heart is under pressure. In fact, in order for more oxygen and energy to reach all parts of the body, it is necessary to increase the heart rate, and the heart is under pressure to send nutrients and oxygen to other parts of the body. Heart rate is the number of times the heart pumps blood in one minute.

Active heart rate is also the number of heart beats during exercise and physical activity. But the number of active heartbeats is different for different people with different conditions and is related to factors such as the following:

     Type of physical activity

     Intensity of physical activity

     A person’s physical fitness level

     Air temperature and environmental conditions

     Health conditions and age of the person

It should be noted that the heart rate during physical activity is not the same as the maximum heart rate. Rather, the maximum heart rate means the maximum active heart rate, which depends on the age of the person. According to the American Heart Association, the maximum heart rate during physical activity is approximately equal to:

220 – age of the person = maximum heart rate

Aerobic exercises and aerobic equipment

One of the basic principles in aerobic exercises is the continuity of its implementation, which strengthens the aerobic system in the body. In fact, the aerobic system refers to a set of metabolic processes inside the body through which fatty acids and carbohydrates with breathing oxygen provide the energy needed by the body.

An important condition during aerobic exercise is that sufficient oxygen is available to the muscles, and for this reason, the heart rate must be maintained between fifty and seventy-five percent of the maximum heart rate.

People who do cardio exercises for the purpose of fitness should make it a part of their daily life, because their effects will also disappear if they leave aerobic exercises.

The difference between aerobic and anaerobic exercises

As mentioned, the important condition during aerobic exercises is that enough oxygen is available to the muscles. But if these exercises are performed with high intensity, so that the respiratory system is not able to deliver the necessary amount of oxygen to the muscles, the type of exercises will change to anaerobic mode. Therefore, the main difference between aerobic and anaerobic exercises is related to their intensity and duration. burn fat with home exercises

In aerobic exercises, the intensity of the exercise is moderate and a relatively long period of time is required for its implementation, and the energy required for its implementation is all or most of it provided through the aerobic machine.

What are the best cardio exercises?

Perhaps many people’s idea of cardio or aerobic training is just running outdoors or on a treadmill for long periods of time. But there are many choices, some of which are compound cardio exercises. The hardest type of exercise you do and enjoy is the best cardio for you, however, here are some of the best compound cardio exercises.

Aerobic exercises in the open air

Outdoor cardio exercises refer to physical activities such as running, walking, and cycling, all of which can be effective. These types of physical activities can burn calories well, provided that the correct intensity is chosen when doing them.

walking

Walking is the easiest and safest type of cardio exercise, ideal for starting this type of exercise.

Run

Running is considered to be one of the best cardio exercises, which makes the body in good shape and makes the body fit.

riding bike

Cycling engages the large leg muscles and increases the heart rate.

Roping

Jumping rope is one of the cheap aerobic exercises that burn a lot of calories.

Swimming

Swimming is also one of the aerobic exercises that involve the whole body, of course, it should be done at a moderate speed and intensity for a long time.

Combined cardio exercises

The best cardio exercises are compound cardio exercises in which several joints and muscle groups are involved. Combined cardio exercises lead to the improvement of nerve-muscle coordination and increase the heart rate and provide conditions where all the muscles of the body are involved.

Cardio exercises should be performed two to four times a week to achieve the desired result, and it is better to rest for twenty to thirty seconds between each exercise.

Training of cardio exercises: swimming under the barbell

     Grab a pair of dumbbells.

     Your hands should be shoulder width apart.

     Place the dumbbells on the floor.

     Grab the dumbbells and get into a swimming position.

     Lower your body to the ground and go up again.

     Jump to the outside of your hands and pull your chest muscles up slowly.

     Your knees should be slightly bent.

     Then pull your elbows back towards your ribs.

     Place the dumbbells on the floor and return to the starting point.

     This is considered a repetition.

     Do it between six and eight sets with eight repetitions.

Training of cardio exercises: Power clean

     Stand up straight and hold a dumbbell in each hand.

     Your shoulders should be as wide as your feet.

     By pushing the hips back and keeping the chest up.

     Lower the dumbbells.

     Your shoulders should be slightly in front of the dumbbells.

     Apply pressure to the heel to stretch the hip joint.

     At the same time, rotate the dumbbells in front of your shoulders. Fitness tips for women

     Return to the starting point and stand up straight.

     This is considered a repetition.

     Do it between four and six sets with twelve repetitions.

Training of cardio exercises: Thruster with dumbbells 

     Hold a pair of dumbbells at shoulder height.

     Bend your elbows and your palms should be facing each other.

     Open your shoulders to the width of your feet.

     Bend your knees and sit.

     Pull the dumbbells directly above your head.

     Pause for a moment and lower the dumbbells by squatting.

     This is considered a repetition.

     Do it between six and eight sets with eight repetitions.

Training of cardio exercises: swimming with climbing

     placed in plank mode.

     The shoulders should be above the wrists.

     Pull the hip joint towards the abdomen and the ribs towards the hip joint.

     First pull one knee and then the other towards the chest.

     After alternating eight times, swim twice.

     Your shoulders should be forward and your elbows should be back towards your ribs.

     This is considered a repetition.

     Do it for six to eight sets.

Training of cardio exercises: shoulder tap

     Lie on the floor in such a way that your knees are suspended in the air with a little distance from the floor.

     Keep your body weight between your upper and lower body.

     Lift one hand off the floor to touch the opposite shoulder.

     Return to the center and repeat the same with your other hand.

     This is considered a repetition.

     Do it between six and eight sets with eight repetitions.

Training of cardio exercises: Shuffle from

     The width of your feet should be slightly wider than the width of the hip joint.

     Move to the left and then touch the ground.

     Jump to the other side and touch the ground again when you return to the starting point.

     This is considered a repetition.

     Do it between four and six sets with ten repetitions.

Teaching cardio exercises: Frog jump

     Stand up straight and tie a strap around your legs, below your knees.

     Spread your feet slightly wider than hip-width apart.

     Squat down.

     Place your hands on the floor between your legs.

     Your chest and chin should be up.

     Jump from the bend.

     Throw your hands up.

     Your body should be fully stretched while jumping.

     When you are in a frog squat position.

     Put your hands down.

     This is considered a repetition.

     Do it between six and eight sets with eight repetitions.