Best cardio for weight loss livestrong
Interval training burns more calories than steady-state cardio. Using that formula, a 29-year-old man weighing 180 lb. To increase the overall results of your sprint workout, increase the number of sprints instead of going for long distances. Your body must then tap into fat stores for fuel, which helps you lose weight. To maximize benefit and lower injury risk, keep your sprints on the shorter side -- no more than 50 yards per sprint. , performing interval training for 20 minutes with an average heart rate of 150, will burn only 139 calories. This will help you maintain a high intensity throughout, says Tumminello, and prevent your form from breaking down, which can lead to injury. Step away from the tortilla chips and the treadmill, and try these five high-intensity training strategies to torch fat fast. In a 2009 study published in Metabolic Syndrome and Related Disorders, older individuals who raised their heart rate to 75 percent or more of their maximum heart rate, a level considered high intensity, and burned 1,000 calories a week for 12 weeks lost notable amounts of visceral fat. Alternate periods of 30 to 60 seconds of hard work with 30 to 60 seconds of easy pedaling for six to 10 intervals to complete your session. Read more: How to Use the Elliptical for Fat Loss. High-intensity interval training, which involves alternating short bouts of all-out effort with short periods of rest or lower-intensity effort, turns on fat-burning mechanisms in the body. More intense training -- in shorter bursts -- burns calories more quickly and burns more fat overall. The type of cardio exercise you choose is less important than the intensity at which you perform it. When paired with a reduced-calorie diet, cardio helps you create a calorie deficit, meaning you eat fewer calories than you burn. Steady-state works by increasing the oxygen delivery to your heart and lungs. Jump on a stationary bike and start your own interval training regimen with this guide from Ballantyne. Cardio exercise that raises your heart rate for an extended period of time is more likely to help you slim down that muffin top.
Read more: 10 Surprising Flat-Belly Foods Choose the Right Cardio for Fat Loss. Those who burned the same number of calories with low- or moderate-intensity did not experience the same reduction in belly fat. The impact on your joints is lower, Tumminello says, which can help you avoid injury. While any activity is positive when it comes to losing belly fat, moving at a high intensity or performing high-intensity intervals is most effective. The Best Cardio Exercise to Lose Belly Fat. With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga. A personal trainer can give you personalized workouts to help you achieve your goals. Not only are interval workouts shorter than traditional cardio training, but they also make you fitter in fewer sessions, he adds. Sprinting is a natural form of interval training. She is an American Council on Exercise-certified personal trainer, RYT-200 and has degrees from Princeton and Columbia University. For high-intensity cardio, warm up for five to 10 minutes at an easy pace with an exercise mode of choice — could be on a stationary bicycle, treadmill or outdoor track. Andrea Cespedes is a professionally trained chef who has focused studies in nutrition. As this gets easier, increase the intensity of each interval, work longer during the hard portion, shorten your rest periods or add more intervals. Now imagine the same man eats a delivered pepperoni pizza that night -- though certainly an odd choice for an exerciser looking to melt fat -- with each slice coming in at 300 calories. At a local track, jog the curve, then sprint 10 to 20 yards of the straightaway. Men and women who did 300 hours of cardio over the course of a year lost an average of only five pounds. He suggests following these tips to start safely. Instead of the drag race approach, begin your sprints by speeding up from a jog.
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