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The Best Cardio Exercises To Burn Fat at Home

The best cardio exercises to burn fat at home
The best cardio exercises to burn fat at home

To lose weight, you need to burn a lot of calories. To lose 500 grams in a week, you need to create a deficit of 3,500 kcal. In other words, you need to burn 3500 kcal more than you eat. A 30-minute walk burns 120 kcal. So to burn 500 g of fat, you would have to walk more than 2 hours a day.

Remember! No one is forcing you to exercise for 2 hours every day! The best way to get rid of fat is to create a calorie deficit by burning calories through exercise and eating less of them[/mks_pullquote].
For example, you can save 250 kcal for a week by using mustard as a sandwich dressing instead of mayonnaise and eating a light yogurt instead of a fruit-filled yogurt. You can also get rid of an additional 250 kcal by jogging for 30 minutes or walking for 1 hour.

Endurance training is only one part of your weight loss plan. You should rethink your eating habits and watch your weight. Remember that losing weight is not as easy as it is advertised. It requires a lot more effort than just drinking a delicious smoothie for breakfast. And it takes time.

WARNING! Do not try to lose more than 500 g in a week and do not eat less than 1200 kcal per day (better more). By dieting strictly, you deprive your body of important nutrients, and since your metabolism slows down, it takes longer to lose weight. Remember that genetics also play a big role. Some people find it easier to lose weight than others.[/mks_pullquote]
The following are general recommendations for endurance training for weight loss. Consult with a qualified nutritionist and professional fitness trainer to develop a personalized plan that best fits your goals and schedule.

What is aerobic training?

Aerobic training is also called cardio training. It is a workout that accelerates the heart rate and breathing. Cardio is the general name for many types of exercise, most of which are high intensity.

Studies have shown that aerobic exercise improves mood. Why? Simply because it promotes the production of endorphins, the hormones of joy and pleasure.

Remember the movie Blonde in Law, where the main character Elle Woods talks about the benefits of endorphins? These are her words:

“Aerobic exercise causes the release of endorphins, the enzymes of happiness, and happy wives don’t kill their husbands.

I would just like to add that 1 hour of exercise a day is enough for a good mood.

What is part of aerobic exercise?

Aerobic training is any type of active exercise: Running, cycling, rowing, walking, interval training.

If your heartbeat accelerates during exercise, it is cardio.

Remember that when you start getting in shape, you will need to add some strength exercises (such as squats, push-ups, lunges and planks) to reach the recommended level of physical activity for adults.

The 2008 Physical Activity in America Guide’s recommended physical activity level for adults:

At least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic exercise per week;
2 days of strength training per week.
I suggest a list of exercises you can do anywhere.

How often should you do cardio exercise to lose weight ?

The harsh reality is that you will probably have to do this five or six times a week.

How long should a cardio workout last?

Another fact is that a single workout should last at least 45 minutes. It should include both endurance and strength exercises. 6 days per week. You do not have to complete the entire course in a single workout, but you need to combine the exercises to lose weight.

How intense the training should be ?

To achieve serious results, you should work at a moderate pace. Remember that even exercising at 50% of your maximum heart rate will increase your fitness level.

You may have heard that low intensity workouts are considered more effective for weight loss than high intensity workouts. Many cardio training programs are low intensity. However, studies have shown that there are no clear “limits” during exercise.

During low intensity cardio training, your body uses fat as its main source of energy. The closer you get to your maximum, the lower the percentage of fat and the higher the percentage of carbohydrates your body starts to use. So finding the right pace for you is very important.

Here’s an example. If you skate at a moderate pace for 30 minutes, you will burn about 100 calories, 80% of which will be fat (80 calories). However, if you increase the intensity, you can burn 300 calories – including 30 percent fat (90 calories). So you’ll burn twice as many calories at a fast pace.

Of course, don’t just opt for a high-intensity workout. In the beginning, you probably won’t be able to maintain a fast pace all the time. However, if you work out at a moderate pace, you’ll have enough energy to work out much longer, which means you’ll be able to burn more calories and fat.

What exercises are most effective for weight loss ?

“Increase your workout and burn more than 1,000 calories per hour!”. You’ve probably seen similar headlines in advertisements for treadmills, counter-rotating stairs, and other cardio equipment. And it really is possible if you’re a superhuman and can sustain a workout at top speed.

WARNING! You’ll first last about 30 seconds at high speed, burning 8 calories. After that, the paramedics will lift you off the ground and carry you away on a stretcher.
There’s a better way to burn calories: Choose an exercise that you can do for 10-15 minutes. Of course, running burns more calories than walking, but if you can’t run more than 800 meters without a break or are afraid of knee pain, choose walking.

The calorie burn chart below will show you which cardio workout is best for burning excess body fat. There is also tennis and basketball. These sports are not aerobic in the direct sense of the word, but they are a great way to exercise and promote health and weight loss. The figures given in the table refer to a weight of 68 kg. If you weigh less, the number of calories burned will be slightly lower and vice versa.

Remember that the number of calories burned depends on your exercise intensity, weight, muscle mass and metabolism. At the initial stage it is possible to burn 4-5 calories per minute, while later a person is able to burn 10-12 calories per minute.

A simple oatmeal diet to lose weight: lose up to 2 kg per week

A Simple Oatmeal Diet to lose Weight: Lose Up To 2 Kg Per Week

Top 9 best cardio exercises for fat burning

Top 9 best cardio exercises for fat burning