Cardio exercises are the best way of losing weight because they increase the metabolic rate of the body, thereby increasing the rate at which calories are burnt. The overall fat content in the body is reduced and the lean muscle mass in the body increases. So, you lose weight in a healthy manner. Aerobic exercises also curb hunger pangs by increasing production of leptin hormone in the body. Leptin balances energy intake and output and, so, regulates appetite.
Step aerobics are performed using an elevated platform which is about half a foot to one foot high. The steps performed involve stepping up and down the platform in different counts and beats. The exercise elevates the rate of heart beat and is great for burning fats round the hips, thighs, legs and waist. You also obtain a full body workout with step aerobics. Half an hour of high intensity step aerobics can help a 150 pound person lose around 350 calories. You will notice results within a week. These exercises can be performed every day.
Swimming is a low intensity cardio exercise. A 150 pound person can burn up to 500 calories if he swims for an hour. It is a great exercise for people with pain in the joints and bones and who cannot perform conventional cardio exercises such as jogging and step aerobics. In fact, swimming burns more calories than jogging because the resistance offered by water when you swim is nearly 15% more than the resistance offered by air when you run. Another benefit of swimming is the reduced risk of musculoskeletal injuries. Swimming provides full body toning.
Cycling is a major calorie burner. Cycling can be done outdoors as well as using an exercycle. The number of calories you burn depends on the speed of cycling and the terrain you choose. Cycling uphill is highly recommended if you are looking for expeditious weight loss. Since cycling counts as a non-weight bearing exercise, it does not put extra pressure on the muscles, joints and tendons. A person weighing 150 pounds can lose up to 500 calories per hour by cycling at a moderate pace on flat surfaces. The number of calories burnt increases if you choose hilly terrain. In addition to weight loss, cycling is good for strengthening heart and lungs, building muscular resistance and toning the lower body.
By walking briskly for half an hour every day, a 150 pound person can burn up to 200 calories. For best results, you should increase either your intensity or duration of walking. The better option is to increase intensity. This is done by keeping the duration of walking constant and increasing the speed. Try and cover more distance every week within a constant duration, ideally 45 minutes. If you cannot walk fast and your breath comes out in gasps, increase duration of walk while keeping your speed constant. Both ways of walking are beneficial for weight loss.
Running is an enhancement over walking and half an hour of running can help a 150 pound man lose nearly 300 to 400 calories. However, running is not for all, unlike brisk walking. If you suffer heart problems, hypertension, pain the joints and problems of the respiratory tract, you should avoid running and stick to walking. If you can run, make sure that you wear proper footwear that can provide enhanced comfort and support to the feet. Drink water before going on a run.
Rowing is one of the highest calorie burners of all cardio exercises. Rowing machines in gyms provide a full body workout with emphasis on the arms, legs and hips. One hour of vigorous rowing on a machine can help you lose 600 to 800 calories. The workout obtained is a combination of cardio exercise, strength training and resistance training. If you have the facility, you can join a rowing club in your city. The resistance provided by water when you row offers just the right amount of full body workout.
Kick boxing involves rapid movement of the arms, legs and torso, thus providing a good workout for all muscle groups in the body. It also increases stamina, muscular resistance and balance. An average person can lose up to 400 calories through one hour of rigorous kick boxing. Although it is one of the most beneficial workouts, the only limitation is the learning part. However, the struggle is worth it because you burn a lot of calories at the learning stage as well. One week of high intensity kick boxing shows good results.
Every kind of dance helps you lose weight. The maximum fat burner dance is Zumba which burns 540 calories in one hour. The same duration of salsa burns 420 calories. 270 calories are burnt through an hour of ballroom dancing, 280 calories through square dancing, 380 calories through belly dancing and 235 calories through swing dancing. You can choose the kind of dance you are comfortable with and have fun weight loss sessions. Dancing is also a great stress buster and increases flexibility of the body.
Thirty minutes of trampoline helps a person weighing 150 pounds lose 120 to 150 calories. The benefits are that trampoline exercises are fun and easy to perform. You can lose calories by performing basic moves such as bouncing, pike jump, straddle jump, tuck jump, twist jumps, front drop, back drop and swivel hips. The most important advantage of trampoline jump is that you can combine different movements and hence, avoid hitting the fitness plateau. Weight loss can be a continuous process.
Any kind of sport that requires physical exertion is a form of cardio exercise. You can play soccer, tennis, squash or rugby. All these are high intensity games and keep you on the move all through the match. One hour of basketball burns 300 calories. Competitive football burns 600 calories in an hour, bowling burns 250 calories per hour and golf burns 350 calories every hour. Choose your favorite sport and play at least twice a week while performing other types of cardio exercises on the remaining days.
Skipping or jumping rope is a high intensity cardio activity that can burn up to 120 calories in just 10 minutes, if you skip fast. Moderate skipping burns 70 calories in the same duration. Skipping is good for toning the arms, hips, thighs and legs. You can try different variations of skipping such as skip jump, jog jump, hop jump and jack jump. For better results, perform 100 skips at high speed and the next 100 at moderate speed. Perform 3 sets and you can 500 calories within twenty minutes.