Getting rid of stubborn body fat and getting the best possible form may require some aerobic exercise. The known variety of aerobic methods and ways to associate them with cardio are quite high. Even those who want to get rid of their excess weight and show their hard-gained muscles are so confusing.
The question is curious: What are the best varieties of aerobic exercise? Is there an excellent way to burn fat by the cardiovascular method, if so, what is it? Aerobic exercise requires fat as its primary fuel source by nature. Carbohydrate and protein are used on a smaller scale. Therefore, it is clear that some aerobic work will be required to burn fat.
However, the type of aerobic exercise that should be done to lose weight in the best way is controversial. Aerobic exercises (although high-paced aerobics are known to burn more calories, usually done at medium pace) consist of repetitive, long-lasting and difficult exercises. Exercises must strain the heart and lungs and support the body for a long time, using oxygen as a fuel source. (15-20 minutes or more)
Some aerobic exercises:
Aerobic exercises can include those listed above and their variations. (Their common point is that the largest muscle groups in the body are working out). The purpose of this article is to identify the best aerobic exercise methods for burning fat and explain the reasons for their effectiveness.
During aerobic exercise, oxygen, fat and carbohydrate are combined and adenosine triphosphate (ATP) is produced. ATP is the main energy source for all body cells.
Benefits of Aerobic Exercise
All forms of aerobic exercises offer many similar benefits. High and low-paced methods (although supposedly both are within the fat burning range) have their own different benefits.
In order to benefit from a certain aerobic method, it is necessary to decide at what pace the exercise will be done. First of all, it is necessary to determine the lower and upper limits of the Target Heart Rate (MDG). The lower end of the range is 55 percent of Maximum Heart Rate (MDG), and the upper end is 80 percent of MKAH. You can find these values using a calculator. (Subtract your age from 220 and multiply the result by 0.55, then 0.80)
Aerobic exercise (regardless of intensity) will help:
Low-Medium paced aerobic training (50-75 percent of MKAH):
Medium-High-paced aerobic training (70-85 percent of MKAH):
Aerobic Exercise Methods & Advantages
After determining the appropriate aerobic exercise pace according to the goals of the person, what type of exercise should be selected. Some exercises are by nature high-tempo, while others are low-tempo. Some are suitable for one's specific sports goals, while others aim to lower body fat for physical clarity.
The key to choosing a good aerobic exercise is that it is fun and effective. So you can guarantee continuity on the road to the destination.
Although walking was once considered an excellent aerobic exercise for burning fat, it is now considered the least effective method of aerobics.
Although it is great for beginners, those who experience muscle injury or for overweight, it is not the ideal option to lose weight and get a fit look compared to other methods.
A less intense workout is thought to burn less calories per unit of time. (45 minutes of walking at medium speed will burn fewer calories than 15 minutes of cycling)
Also, an average of 1-2 hours increase in metabolism is seen after walking. However, this period is up to 24 hours in high-speed aerobic exercises.
Walking can be used for the following purposes:
A good walking program for beginners can be as follows:
Running, which is a higher-paced exercise compared to walking, (throw It is not in this scope because it is anaerobic), it is an effective method to burn fat and improve heart and lung health.
The main benefit of running for weight loss is that it burns too many calories and keeps the metabolic rate high for a long time after exercise.
Brisk and slow running, which is a type of run to burn fat, can also be done. This method is also a high-paced aerobic and does not exceed the anaerobic limit using carbohydrate as the primary fuel. Running runs just like the entire lower part of the body, but to a much greater extent.
In particular, it employs hip flexors (flexing muscles), hamstrings (beams behind the knee), quadriceps (muscle group at the anterior upper part of the leg) and calves. It is a great lower body workout. It also works the arms and provides an extra calorie burning effect.
Running can be used for the following purposes:
The running program for beginners can be as follows:
The same muscles work when riding and running, but the bike is more advantageous because it places less strain on the muscles and bones. This makes it an ideal choice for anyone except for those with certain disabilities.
An exercise bike or a normal bike can be used outdoors. Exercise biking is recommended because the goal is to burn fat and less attention is given to the indoor area.
Regardless of your cardiovascular goals, whether they are exercise bikes or regular bikes, the pace of both can be changed according to your preference. It is also ideal for YTAA (High-Pace Intermittent Training) as the pace can be changed from slow to fast while riding a bike.
For bodybuilders, cycling shapes the muscle group on the front upper part of the leg. This provides a distinct difference to the competitor during the competition period.
Cycling as an aerobic exercise is useful for the following reasons:
The cycling program for beginners can be as follows:
Exercise with the rowing machine works the whole body. It is also a high-pace workout that scraps the body fat off. Rowing, with its high pace from walking, low impact from running, and training all the main muscles in the body, is considered an excellent exercise and burns more calories per hour than any other aerobic workout. (840 calories per hour)
Rowing as an aerobic exercise is useful for the following reasons:
Swimming is a great exercise, like rowing, that burns a lot of calories while working the whole body. Moreover, the risk of injury is very low as it is made in weightless environment (in water) and places little load on muscles and bones.
While freestyle swimming is good enough for many people, it would be very useful to pad different styles, if possible, to work out different muscle groups. This tempo change helps to burn more calories.
Swimming is a great aerobic exercise for the following reasons:
Although it is a very load-bearing exercise to the muscles and bones, skipping rope is a great aerobic exercise if done right. Since it dynamically works the calf and shoulder muscles, it greatly emphasizes these muscle groups. Proper skipping requires incredible skill, strength, focus and patience. Therefore, it can be considered as one of the most difficult aerobic exercises.
Although skipping burns more calories than rowing (more than 1000 calories per hour), it is not used as a common aerobic exercise. If done too long, it can cause leg and hip injury. So it is best to keep the time short.
After mastering, skipping is quite effective for the following reasons:
YTAA (High-Pace Interval Training) is one of the newest and most effective ways to burn fat. It is an intense-paced aerobic training option that gives the desired effect in a much shorter time compared to traditional cardio methods.
YTAA, as the name suggests, allows you to burn a large amount of fat by adding a much higher paced component to high-paced aerobic training. Also, since your metabolic rate is high after exercise, the fat burning effect continues for 24 hours.
While performing regular aerobics, it may be possible to enter a stagnation that development takes place after a while. This means that the body gets used to the same pace and tries to hide calories. By doing YTAA, that is, changing the tempo frequently, the problem of stagnation can be prevented.
YTAA training example can be as follows:
When cycling as an aerobic workout, work for two minutes, from mid to high tempo (75-80 percent of MDG). Then quickly increase your working speed to over 90 percent of MKAH for 30-60 seconds. This way, repeat the same process for 30 minutes. You can do YTAA similarly in running, rowing or swimming exercises.
YTAA is excellent for the following reasons:
Aerobic Exercise Tips
As with other workouts, aerobic exercise should be started in the early stages of training, especially for those who are overweight or untrained, at a slow pace. Walking becomes an excellent starting exercise for beginners. It requires less labor than other methods and places less strain on muscle and bone.
Doing too hard work in a short time can cause injury or exhaustion. It is very important to start training by warming up the muscles and lubricating the joints. The intensity should be increased gradually, especially if working at high tempo.
Although the concept of "fat burning interval" has been discredited, it is still important to stay within a certain heart rate range to ensure that the body is operating at full capacity. Using the formula given earlier, the upper and lower limits of the target heart rate are decided and the training is adjusted according to these values.
To get more benefits, work close to the upper limit. If you exceed the upper limit of the range, you may encounter the risk of injury, and if you fall below the lower limit, the effect will be minimal.
Cardio should always be done safely. Working overwork can have the opposite effect of what you are trying to accomplish. As long as the duration of the session does not exceed 45-60 minutes (this period is considered to be suitable for completely healthy people) fat burning and other health benefits will occur.
Exceeding the limit can lead to recurrent injuries (depending on the type of exercise) and muscle wasting. Loss of muscle results in slowed metabolism and inhibition of fat loss. Cardio accompanied by a weight lifting program should be carefully monitored in order not to overdo it. The ideal way to be fit is to do aerobic exercises and weight lifting exercises together.
In order to get the most out of an aerobic training program, intensity, duration and frequency should be carefully planned. Thus, sufficient effect can be achieved. These values may vary depending on the person's specific goals or at what level.
For example, a general aerobic training program (for a moderately trained trainee) should be 70-85 percent of the cycle turning intensity, duration 45-60 minutes and frequency 4 days a week. Less is enough for someone with less training.
When performing aerobic training, a large amount of fluid loss occurs through increased body temperature and sweat. It is very important to drink water before, during and after exercise. Doing aerobics without drinking enough water (especially in hot weather) causes dehydration and poor performance. So don't be dehydrated at all.
It is a general belief that some aerobics work is required to bring the body to a beautiful form. However, the type of study and method used will vary from person to person. It is very important for the selected exercise to meet the individual's needs, to be fun, effective and stable to achieve superior success.
I hope this article has clarified the benefits and appropriate methods of aerobic training in mind and shed some light on achieving your fitness goals.
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