Obesity is one of the serious health issues spreading rapidly in the society. Sedentary lifestyle and an increasing dependence on the robotic devices have contributed largely to the growth of obesity related health concerns. People do not have much time in their busy schedule to perform exercises as such! In such cases, cardio exercises, one of the quickest and the easiest methods to burn calories, can prove to be very useful.
Cardio workout (or cardiovascular workout) is popularly termed as the aerobic exercise. There are several types of aerobic exercises, but it is a bit difficult to point out the best calorie-burning cardio workout. The number of calories burned depends on various factors like your body weight, your metabolic rate, impact of the activities, duration and the surface level of the workout. Common forms of aerobic exercises include walking, running, jogging, cycling, swimming and dancing.
Aerobic workout helps in losing weight by strengthening the cardiopulmonary system (heart and lungs considered together as a functional unit) which in turn, improves the endurance capacity of the body. It also improves the levels of the "good" HDL cholesterol in the body, which again helps to cut down the fatty acids that get stored in the body.
What are High Intensity or Low Intensity Cardio Workouts?
Impact of aerobic activity is an important point to consider when we talk about burning more calories. Aerobic activity generally falls under two categories: high and low impact activities. High impact activity is a strenuous workout which involves minimum contact between your feet and the ground. Typical examples include fast pace running, jogging and dancing. In low impact activity, one foot will always be in contact with the ground, say, for example, mild walking and step aerobics.
Pregnant women, beginners, obese people and elderly people with arthritis of the lower limb joints should avoid high impact aerobics. Various studies have proved that workouts done at a moderate intensity or sub-maximal heart rate (target heart rate 45 to 60 percent) burn more calories from fat than the low or high intensity exercises. Also, as moderate intensity exercise can be sustained for longer duration as compared to high intensity exercise, you end up burning more calories overall at the end of your workout session.
Let's check out the approximate number of calories burned by an average 160 pounds (72.5 Kg) person with individual aerobic workouts:
- Walking: It is one of the simplest forms of exercises. A walking speed of 5 km per hour can allow you to shed off as much as 238 calories per hour.
- Running: Studies suggest that running can burn around 560 calories per hour if you maintain a speed of 8 km per hour. The workout can be made more intense by running uphill.
- Cycling: Cycling can done for transport, recreation and sport. It leads to significant shaping, toning and firming of the thighs, quads, the calf muscles and the pelvis region. Cycling is a low impact exercise which is more appropriate for those with knee or back issues. You can burn around 410 calories per hour by cycling at a speed of 20 km/hour.
- Kickboxing: Kickboxing, a combination of style and technique of boxing and kicking, has become the latest trend in the fitness industry. The exercise not only burns calories, but it tones up the muscles as well. Usually it targets all the major muscles of the body, including the abdominal muscles. You can burn up to 350 calories in 30 minutes of kick boxing.
- Swimming: Swimming benefits the overall body. Freestyle is the best and perhaps, the easiest way to get started with swimming. Strokes like the backstroke, breaststroke, butterfly and freestyle require different effort to perform. Adopting the freestyle stroke while swimming vigorously can burn up to 350 calories in 30 minutes whereas butterfly stroke can burn around 390 calories in the same time.
- Skipping (Jumping Rope): Skipping is an exercise that is fun, entertaining, and highly enjoyable. However, as it is a high impact exercise, some precautions should be taken while doing it. For example, use a floor surface that is even and smooth; the length of the rope should be appropriate; try not to jump high and land hard. At moderate intensity, you can burn around 350 calories in 30 minutes of jumping rope.
- Water Aerobics: Nowadays, water aerobics are also in demand. It is a form of aerobics which is usually practiced in a swimming pool. It helps to burn calories and to strengthen the muscles. You can burn up to 150 calories in 30 minutes through water aerobics.
According to studies conducted by the Mayo Clinic, exercises when performed simultaneously with moderate reduction in the daily calorie intake can lead to speedy weight loss. You can increase the intensity of the workout by modifying the duration and the speed. The degree of weight loss will vary from one individual to the other. If you are thinking to start off with a fitness plan, then you should know that cardio workouts are the easiest exercises for a beginner!
Really a nice informative article.