"Which is the best exercise to burn fat" is a question that a fitness guru gets asked all the time. As a fitness spokesperson, I must tell the truth - There is no one single exercise that can miraculously stimulate weight loss.
If there was, then everyone would be doing it - no one would be overweight or obese!
Here is a better question - "Which is the best type of exercise to burn fat".
There is a light at the end of the tunnel. There is a certain type of exercise that is best for burning fat. Rather than searching for the elusive gadget, pill, or cream, we should understand that fat loss lies in the type of training - the most effective being aerobic training, also popularly termed as 'cardio exercise'; an abbreviation for 'cardiovascular exercise'. This type of exercise trains the heart to supply more oxygen and nutrients to the muscles and organs.
What is cardio exercise?
'Cardio exercise' is a term commonly used for an exercise in which the body remains under a certain degree of stress, for a certain period of time. In other words, you keep pushing yourself, with little or no rest. For example, if you walk briskly for 1 minute, it does not constitute cardio exercise, but if you walk briskly for 30 minutes, then it does mean that you are engaging in 'cardio training' Generally, cardio training involves exercising for 30 - 45 minutes at a continuous pace, or intensity… Continuity is a key feature of cardio training, and hence this makes cardio training completely different from weight training, which is intermittent in nature, involving stops and starts.
Is cardio training the best way to burn fat? Why?
Definitely! When the body is working continuously, more calories are burnt, which works in favor of fat loss. Also, the muscles use oxygen to burn fat - which is the only way for fat to be blasted out of your body.
Can you give me some examples?
Try something as simple as walking. ! If you cannot walk for some reason, spot marching, using a skipping rope or stair climbing.. (in increasing order of difficulty). In today's times, the advent of modern health clubs provides greater advantages. You now have the choice of exercising in air-conditioned comfort, away from any distractions, using scientifically designed machines that reduce impact on your joints. Also, interactions with other members, and encouragement from fitness trainers can make a big difference. For example, a treadmill is a machine that stimulates walking. A stepper or stair climber stimulates stair climbing. Stationary bicycles can also be used. Specialized devices like elliptical trainers and rowing machines are highlights of advanced health clubs that offer great benefit.
What are the benefits of cardio training?
Fat loss is the primary benefit. Also, improved skin tone, higher energy levels, higher sense of well being and better sleep patterns are noted.
How easy / hard should I train?
As a general guideline, one should exercise at 50 - 70 % of ones capacity for 30 - 45 minutes, 3-5 days a week, for best results. This is generally the pace at which one gets slightly out of breath.
So go out there and find the right intensity for you - it's time to burn those extra fat calories!
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