With the help of a fitness expert, we discover the cardio exercises that help you lose the most weight and, above all, how to practice them to make fat loss faster and more effective. Discover HIIT training now.
When we talk about losing weight by exercising, we are referring to losing fat. And this often does not translate immediately on the scale because the same person who weighs 60 kilos may have less fat than another who weighs the same.
Having clarified this, on a metabolic level, your body begins to consume lipids as an energy source when you take 25-20 minutes of continuous exercise.
However, science has shown that you can burn fat in less time by practicing interval training or HIIT (High-Intensity Interval Training), consisting of interspersing high-intensity exercise with low intensity.
What effect does HIIT have? When you practice high-intensity exercise, you increase insulin tolerance, thereby burning glucose from carbohydrates more quickly. And once glucose is consumed, the next thing the body does is consume fat as an energy source.
Taking these premises into account, Jordi Notario, technician and trainer of the DiR Academy, advises us on cardio exercises (those that by definition increase heart rate ) effective for losing weight and how to get the most out of them.
If you like to go jogging or running on the gym treadmill, cycling, or any other cardio activity, an effective way to help you lose weight is to perform in HIIT format:
Running 20 minutes in this way, you start burning fat sooner than if you do it continuously.
This exercise activates a large amount of muscle mass because it involves the legs, abdomen, arms, and back so that cardiovascular work is elevated quickly.
To perform the burpee in HIIT format and thus increase fat burning, you must do 15 repetitions quickly and without stopping in 1 minute.
Once you have finished the 15 repetitions, the time that you have left until you complete the minute is the one that you can rest.
It is a jumping squat, and together with the burpee, it is one of the best cardio fat burning exercises to practice at home or in the gym since, by doing it fast and including the jump, the heart rate is significantly increased.
You can practice the squat jump 20 or 30 times very quickly, rest the rest of the minute and repeat five times.
The skipping is running without leaving the site.
And jumping juck is a prevalent jumping exercise that consists of jumping by opening the legs and raising the arms to jump again by closing the legs and bringing the arms to the body.
Both exercises can be practiced in HIIT format following the squat jump pattern, and they are great cardiovascular exercises.
With these four exercises (burpees, squat jump, skipping, and jumping juck), you can practice an active 20 or 30-minute cardio table with a 10-minute warm-up to help you lose weight.
Of course, you must be consistent and accompany the exercise of a balanced hypocaloric diet supervised by a specialist. Remember that the two pillars for losing weight are diet and exercise, and they must go hand in hand.
HIIT exercise intersperses periods of activity with periods of rest. And these periods will vary depending on the physical form of each person.
A beginner who is not used to exercising should rest twice as long as he works. For example, if you do 30 seconds of exercise, you should rest 1 minute.
An intermediate person should rest at the same time that he works. An advanced person rests half the time they work.
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