To many people, cardiovascular training (cardio), seems like the most easiest form of exercise to get into. It is less intimating than weight lifting and can be done in a group atmosphere or solo. Some people, however, still have to grow the love to do cardio. Either way, cardio with diet (80%) and weights are necessary if you want to lose weight and/or tone up. Were people get it wrong is isolating themselves into one form of cardiovascular training.
To lose weight your intake needs to be less and your training needs to expend more calories than you take in. In addition, our bodies are constantly trying to maintain an equilibrium. For example, if you are only walking and saw results at the beginning, but now you have not seen any more changes. That is because you have plateaued, which means your body has gotten used to walking. This is were you need to add different types of cardio to your regime and keep the changes coming. Here are some examples of cardiovascular training I participate in:
I have been a certified Zumba instructor since 2009. To me it is the best form of cardio when you want to have fun. I can be furious at one moment, but when I put in my music and dance with my students all that anger virtually disappears. In Zumba, you can burn up to 500 to 1,000 calories in one class. If you don't know how to dance Latin music, don't worry. Most of the participants in the class don't know either. They are to busy watching the instructor to see what the next move is. I didn't know how to dance to Latin music when I started my first Zumba class and I became an instructor in 3 months! Just go in and have fun!
Running or jogging is another type of cardio, but it can be done anywhere without any equipment. You can run/jog on a treadmill, outside, or participate in a fun 5k. This type of cardio is called a total body workout, which mean you use your whole body to run. There is a lot of misinformation out there stating that you burn the same amount of calories running and walking. This is only true if you are walking on a treadmill at a 12% incline and 3.5 mph. However, walking at normal level is not going to burn as much as running. Running/jogging takes a lot more effort, therefore it has a higher caloric expenditure. You can burn from 100 - 155 calories per mile. So if you ran 5 miles, then you probably burn 500 - 775 calories depending on your weight.
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Biking and spinning are another form of cardio that can be done indoors (Spinning classes or solo) or outdoors. Participating in this type of cardio builds great legs and glutes! You might take a while to get adjusted to the seat or just buy a bigger more comfortable one at the store. If you are going to ride a bike outside, make sure to take precaution. There are a lot of crazy people out there that are not watching the roads when they drive. So make sure you where clothes that are bright, look out for the cars, and try to stay on the side of the road that is protected for bikes. Depending on weight and how fast you are going, you can burn 48 - 75 calories in one mile.
In conclusion, get out there and try out something new for cardio. You never know you might like it. I hated running since I was a kid. I remember having pains under my rib and having a runny nose every time I ran. I first began on the treadmill then I moved it outside. I would carry a handkerchief with me to blow my nose. The farther I was able to go inspired me to keep on going. Now, I absolutely love running. With my music, my brain just fires away with ideas for work and going faster. Get out there and make your weight loss goals come true!
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