All About Cardio
by bodycru

All About Cardio

Young adult african american woman in sports clothing at home, doing domestic fitness and training abdominals on swiss ball in living room

When it’s time to sweat, cardiovascular exercise can get you to your goal in just a few minutes. The moment your heart rate starts to rise, sweat will become your best workout accessory. The Centers for Disease Control and Prevention recommend two hours and thirty minutes of moderate intensity aerobic activity every week for health benefits to occur. Cardio, short for cardiovascular exercise, is any movement that gets your heart rate up and increases blood circulation throughout the body. There are various forms and methods of performing cardio exercise – all which will have specific benefits and guidelines. Most individuals performing cardio are using it as a way to burn off excess calories and since you are moving the body, it is going to increase the need for energy. Some forms are slightly better when strictly speaking of fat loss but all cardio, regardless of form will burn off calories. Since fat loss does depend on calories burned versus calories consumed it is a step in the right direction.

The reason to do cardio does not end with fat loss though; there are a wide variety of health benefits you receive from a regular cardio program.  So what are the various types of this incredible genre of exercise?  Let’s begin…

Which Cardio Exercises Burn the Most Calories?  Below are the top 10 cardio exercises which burn the most calories in 30 minutes.

  1. Step Aerobics – one of the most favorite cardio exercises preferred by women. Step Aerobics mainly target your legs, hips and glutes, and can burn approx. 400 calories in 30 minutes.
  2. Bicycling – stationary or outdoors is a great cardio exercises, depending on resistance and speed can but 250 to 500 calories in 30 minutes.
  3. Swimming – like cross-country skiing is an excellent cardio exercises as it is a full body exercises. Swimming is a great cross-training for other cardio activities. Doing the breast stroke can burn approx. 400 calories in 30 minutes.
  4. Racquetball – side to side sprinting makes racquetball and excellent cardio exercises. A 145-lb person burns over 400 calories in 30 minutes.
  5. Rock Climbing – is not only a cardio exercises, but also uses arm and leg strength and power. Rock Climbing can burn up to 380 calories in 30 minutes.
  6. Cross-Country Skiing – whether on a machine or outdoors on snow, is an incredible cardio exercises as it involves both upper and lower body. A 145 lb person can burn approx 330 calories in 30 minutes.
  7. Running – is an excellent cardio exercises because all you need is a pair of quality running shoes. Running burns serious calories. A 145 LB person can easily burn 300 calories in 30 minutes.
  8. Elliptical Trainer – is an excellent cardio exercises and a great way to build endurance. A 145 LB person can burn about 300 calories in 30 minutes.
  9. Rowing – is both a cardio exercises as well as giving your arms an incredible workout. 145 LB person can burn about 300 calories in 30 minutes.
  10. Walking – brisk walking is a less strenuous form of cardio exercises. Walking can burn up to 180 calories in 30 minutes. Sprinting, adding hills or an incline can increase amount of calories burned.

For the real high intensity cardio people out there who love the H.I.I.T training (High Intensity Interval Training), below are the top three cardio exercise which will provide amazing results!

  1. Jumping Rope – this is one of the simplest, yet most effective exercises one can do. In just 15 to 20 minutes, jumping rope will give you an unparalleled total body workout. Jumping rope is ideal for cardiovascular endurance and enhances performance in virtually any sport – tennis, basketball, football, skiing, volleyball and more. This simple exercise is also great for eye-hand coordination, lateral movement, foot and hand speed and agility.
  2. Sprinting – is a killer fat burning cardio exercise. Just look at the incredible muscular phsiques of world class Olympic sprinters versus the skinny and gaunt look of marathon runners. Sprinting is a truly explosive exercise that burns a lot of calories in a short amount of time and keep your metabolism humming all throughout the day!
  3. Spinning – these high-intensity workouts to music simulate a challenging bike ride, complete with hills, valleys and varying speeds, all dictated by the group instructor.

Source: Shapefit.com