Cardiovascular workouts are touted as the best way to raise your heart rate and burn fat. It’s extremely popular, and some speculate that it was part of the Ryan Gosling training plan when he prepared for his role in “Crazy Stupid Love”.
Some benefits of cardio exercise include:
- Raising heart rate so you can efficiently burn calories.
- Increased metabolism.
- Various muscle groups will be engaged which will help create definition and tone.
- There are a variety of workouts and activities available so you don’t have to worry about getting into a rut.
Here are a few recommended cardio exercises that are accessible to anyone of any fitness level.
Slow Walking on A Treadmill
Sometimes your body needs a gentle, low impact workout. Treadmill work is especially good if you’re doing any type of intense training multiple times a week because it gives your body a chance to recover.
High Intensity Interval Training (HIIT)
HIIT workouts usually last about 20 minutes when you subtract the time it takes to warm up and cool down. It’s recommended that you do training every second or third day because the reps are done with greater intensity which burns energy from your muscle system. The body needs time to recover after for at least a day after this type of workout.
Kettlebell exercises are done with the whole body, making it work harder and burn more calories than a basic isolation exercise like crunches or curls. Since these workouts burn more calories with each rep, a 30-45 minute routine should be enough to get the job done.
Circuit training is a series of aerobic exercises combined with resistance training to provide a high intensity workout. The activities are performed one right after the other with short breaks in between.
The great thing about this workout is it’s flexible and you can tailor it to your liking. A quick Google search and some research can provide lots of ideas for creating your personal circuit training workout.
Plyometric contractions, also known as the stretch shortening cycle, is a process where the muscle undergoes a period of rapid lengthening followed by a quick transition where there is no change in muscle length.
After lengthening, an explosive shortening movement is performed that enables related muscles to produce maximum force without increasing maximum strength.
30 minutes of rigorous freestyle, butterfly, or breaststroke swimming can burn up to 350 calories per 30 minutes. Leisurely swimming burns between 200 and 250 calories per 30 minutes.
Depending on your pace, you can effectively burn anywhere between 400 to 700 calories every hour.