How exactly cardio exercise for weight loss for females to perform? Getting a flat stomach could be an indefinable aim, but with correct diet and the right types of exercise you could get your stomach flat and firm.
You must include a balanced total body strength training program and plenty of cardiovascular exercises in your exercise program. The correct types of cardio exercise for a flat tummy could take your tummy from ordinary to brilliant.
Basic Cardio Exercise For Weight Loss For Female
According to some people, they could lose weight in one area by doing a specific exercise several times a day. This leads them to believe that they could get a slim stomach by doing sit ups.
Sadly, this is nothing but a saga. Cardiovascular exercises are the tried and best way to lessen your tummy fat. The ones that you do on a frequent basis are the best types of cardio exercises to achieve this goal.
Types of Cardio Exercises
Running It's a high impact form of cardio. It burns a great amount of fat, though it could cause stress to the joints and you don't need any tools to do it. All you need is a track, road, yard or field.
The amount of impact that running has can be known by the fact that a 180 lb. individual burns nearly 950 calories in 1 hour running at 7mph.
Swimming When you're swimming, your stomach muscles are working as you have to keep yourself balanced in the water.
With this you are not only getting a great cardio workout, but you're also working out your abdominal muscles. Swimming is a great upper body exercise and an excellent way to obtain a flat tummy since it works the entire upper body muscles.
Biking Biking is a low impact form of cardio as compared to running. Here you have the option of either sitting on an exercise bike and pedaling indoors or riding a road or mountain bike outdoors.
The fact that you need to contract your abs when you stand up makes this a good exercise for the stomach. You could either pedal up hills outdoors or alter the resistance to make this happen on an exercise bike.
Boxers at all times have ripped ads due to the intensity of their workouts, all of the upper body rotation as they throw and dodge punches and the interval style of boxing matches. This classes are built upon these basics for an intense calorie burning workout.
Throwing punches and using blocking moves, each requiring active rotation of the torso powered by the abdomen are included in this workout. These punching sequences are combined with martial arts style kicking combinations which also enlist the tummy to become stable and burn high amounts of calories as they use the large lower body muscles.
You would also find athletic drills such as jumping rope, jumping jacks, running in place and shuffles all of which are important calorie burners, within a cardio kickboxing class. This workout would not only give you a flatter tummy, but would add definition to your abs as well. Watch this cardio kickboxing video.
This is a special workout as it's generally done for a very short period. Nonetheless, jumping rope is a huge cardio and flat belly exercise. When you jump rope, your tummy is held in firmly and is rising as you jump. This workout burns a lot of calories in a very short time.
Cardio Interval Training
It is a method to increase the caloric burn of your workout by adding high intensity work intervals right through your other moderate intensity workout. This high intensity work intervals have a greater rate of calorie burn by nature of their intensity.
However, you would continue to burn calories at a higher rate when you return to your moderate intensity exercise as you revved up your metabolism by pushing harder for a short interval.
You could create your own cardio interval training in many different ways. For instance, you could add sprints if you are out for a run. If you are on an elliptical machine in the gym, work for 3 to 4 minutes at a restrained speed and then go fast as you could for 2 minutes before returning to your restrained or moderate speed.
Try continuing these intervals for at least half an hour and execute a cardio interval workout two to three times per week to help flatten your belly. Watch the cardio interval training video.
This is a low impact and full body form of cardio workout. You need to stand on two foot pedals, grab two poles and move back and forth in a cross country skiing motion in order to use an elliptical machine.
You burn calories, work muscles in your lower and upper body and also contract your abs to remain balanced as you workout. Although a lot of muscle mass is not built, still you build some muscle.
When you perform this, not only your metabolism rises but also more calories are burnt while you are resting. As per a study, a single pound of muscle could burn 40 to 50 calories a day. Watch the video for Elliptical Training.
You could not make much progress if you eat an excessive amount of food and perform cardio regularly. The best you can do is to lessen your daily intake by 600 to 1,000 calories and consume foods which are rich in nutrients like vegetables, fruits, beans, lean meat and whole grains.
A research conducted reveals that this reduction in intake of high calorie foods would cause about 1 to 2 lbs. of weight loss a week.
Cardio is highly advantageous at reducing fat, but you also have to take into consideration the time you spend in performing it. The American College of Sports Medicine suggests sixty to ninety minutes of physical activity to be performed at least 5 days a week in order to lose weight efficiently.
You don't have to do all this together in one session, but you can plan and execute your cardio exercise for weight loss activity levels in 2 or 3 sessions during the day.
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