Increased physical activity is not really necessary if your goal is losing weight, because you could do that by merely reducing your calorie intake significantly, but if you’re looking for efficiency and better health, then moving more often is the answer for you.
The amazing news is that, while there are types of exercising and sports that can be recommended for your age, body type, and even blood type, the best workout for you is the one you will feel inspired to do. So many people globally have associated working out with pushing themselves beyond their limits at the gym or at home that exercising leaves many with a bitter taste. What is truly wonderful is that exercising does not have to be done in a restricted environment – you can do it anywhere, in any form.
What physical activity does to your body is it reduces the risk of premature death by issues like heart disease, or colon or breast cancer. It reduces the risk of developing type two diabetes and metabolic syndrome, high blood pressure, high cholesterol, and also feelings of depression and anxiety by improving your hormonal health.
Its most appreciated benefit is, however, weight loss. One of the thing it does is it lower cortisol, a hormone that has been shown to be linked to ab fat increase, so exercising is the most efficient way of losing belly fat, which is the most dangerous type of fat an one of the hardest ones to shed.
Physical activity also boosts your metabolism, which you know means that your burns will be more accelerated. Depending on the way you work out, you could have an increased metabolism for up to a few hours after finishing your physical activity. You will also reduce the times you eat because of depression, stress or anxiety, since exercising regulates the hormone levels in your body, and it also promotes the release of endorphins, otherwise known as the hormones of pleasure.
Since we have established that exercising is your best option for an optimal health, what is the best type of exercising for weight loss?
The Cardio trainings
Undoubtedly, when it comes to weight loss all experts point to cardio workouts! Since any type of workout that increases your heart rate and maintains it at that level for a prolonged period is considered a cardio, you can have a great time adding variety in your daily exercising.
High Intensity Interval Training (HIIT)
For best results specialists recommend HIIT, otherwise known as High Intensity Interval Training, which are often shorter than normal cardio routines. Studies have shown that 15 minutes of HIIT will burn more than a half hour on the treadmill. A great advantage of this type of cardio is that it gets your body in a state that it burns more fat in the following 24 hours since the workout than it does with most other physical activities. And, just like weight training, HIIT promotes the use of fat cells as energy, avoiding muscle use. What this means is that you are more likely to burn fat while training in a high intensity interval style than you are with most other types of exercising.
A very popular workout derived from cardio is Tabata training, which is basically a four-minute exercise that involves alternating sequences of 20 second maximum intensity workout, and 10 seconds of break. This can be applied to basically any form of cardio workout, from running, to swimming, to cycling, weight lifting, and more. It is generally anaerobic, because you push your body to the limits in those 20 seconds. However, while this type of activity is fun and addictive, caution must be taken by people who are not experienced exercisers, and especially by people with heart problems. While you can burn an amazing 14 calories per minute doing Tabata training, it is very important to be ready for it.
Circuit training is another type of cardio, and it consists of aerobic exercises combined with resistance training to give better results. The outcome is a very engaging workout, in which you can alternate aerobics with muscle training with minimal rest in between.
The reality is that you can turn most any sports into cardio if you engage in them intensely enough and really kick up your heart rate. The key is doing something that you enjoy, so that you will keep doing it until you reach your goal.