Do you trot and trot, and weigh the same? You must be making some mistakes. Here we advise you how to correctly carry out cardio exercises to lose weight.
Is there a better cardiovascular exercise than another to lower the extra pounds?
No, it will all depend on the intensity and frequency in which you do it, how you complement it with some anaerobic (strength) sport and your diet.
At Beginning Level:
Start with low – impact cardiovascular exercise such as riding a stationary bike. Work out on the elliptical machine, in which all the muscles of the body or easy jogging on flat ground works.
If you do 30 minutes they will burn up to 130 calories, approximately. You must be carrying out 2 or 3 times a week.
At intermediate Level:
In the bicycle as in the elliptical, you can increase the load, increasing the difficulty, or they can jog from a moderate speed to race, using in some sections.
If you exercise for 45 minutes you will burn up to 220 calories, approximately. At least you should exercise 3 times a week.
At an advanced level:
I suggest intercalating the difficulty in the bicycle and jog with changes of explosive force, which means varying in power and speed. It is also excellent to exercise on the climber combining long and short trips.
If you do for 1 hour, you will burn up to 350 calories or so. You should train 3 or 4 days in a row, and rest one.
Who bore the machines, they can choose to perform different aerobic classes, which can also regulate levels of difficulty, such as spinning, Aerostep, aero boxing, dancing, etc.
It is important when performing a cardiovascular routine, constantly hydrate to avoid fatigue, cramps or contractures. Also, after training, the upper and lower train should always elongate.
On the other hand, the best thing is that the cardiovascular exercises complemented with exercises of force, which increase our musculature and reduce the levels of fat. Weight training is not the only one to meet this objective, there is the Pilates, yoga, TRX, localized training classes etc. Many studies have shown a great effectiveness of the training of the force and of high intensity in the treatment of the overweight and obesity since it produces a caloric consumption post exercise, which raises our metabolism allowing us to burn fat while being at rest.
Finally, you should feed yourself healthily, giving priority to vegetables, fruits, legumes, lean meats such as chicken and fish, complex carbohydrates such as brown rice and quinoa, among other healthy foods. Do not forget the scoop that if you eat more than your body spends, you will gain weight.