In fact, to lose weight, you need to burn more calories than you consume through food and fluids, so doing any exercise and physical activity that burns calories will help you achieve this goal. But if we are going to dedicate the shortest time to this task in today’s busy world and want to get the best results, we should follow the recommendations below. However: Golden advice: Do exercise and do it in a way that you can continue in the long term and become a daily routine for your entire life.
What is Cardio Exercise ?
Before you start climbing stairs or walking briskly on the pavement, make sure that these activities allow your muscles to burn fat. Cardiovascular exercise is any type of exercise that increases the work of the heart and lungs. Walking, brisk walking, and running are common forms of cardiovascular (cardiovascular) or aerobic exercise. From walking and running to swimming, cycling, stair climbing, and rowing, all are beneficial aerobic or cardiovascular exercises that improve cholesterol and triglyceride levels, improve heart function, reduce the risk of osteoporosis (poor bones), and increase muscle mass.
The American College of Sports Medicine and the CDC recommend that adults get at least 30 minutes of moderate-intensity physical activity most days of the week, with the best recommendation being 30 to 60 minutes a day, 3 to 5 days a week. For best results, aim for at least 20 minutes or more, 3 to 4 times a week, according to one expert.
How do we know that we have created the best heart rate for burning fat ?
To answer this question, you should count your pulse for 6 seconds during exercise and then multiply by 10. If the number obtained from this formula (70%*(age-220)) is much higher, you should slow down your speed, and if it is much lower, you should increase your speed. Another way to calculate this is that if you can speak a complete sentence with great difficulty while doing aerobic exercises, it means that the speed of the movements is high, and if you speak very easily, it means that the speed of exercise or walking is low. It is also recommended that you can also use weights during the slow phase of aerobic exercises, especially small weights that stretch the biceps and triceps muscles of the arm. This allows you to use stretching methods at the same time to increase the rate of fat burning and the speed of metabolism. Be sure to include isometric exercises (weightlifting) in between your workouts to help build muscle mass. For example, do aerobic exercise 4 days a week and lift weights for 2 to 20 minutes a week. One way to increase your metabolism is to alternate between workouts. To do this, walk very fast for about 3 minutes (the correct walking technique will be discussed later), then walk slowly for a minute. This alternates between putting your heart and muscles under stress and returning to a low-stress state, which will help you achieve the best results. You can do the same thing when using a stationary bike, treadmill, or other aerobic exercise equipment.
What is the best fat burning exercise?
Running is the best answer. Whether it’s outside at the gym or on a treadmill. Beginners should start with 20 minutes and increase it over time, and the best way is to increase this 20 minutes to 30 to 45 minutes. In any case, remember that the best exercise for you is to do it and keep going. Exercise that is done for a short time and at high intensity will harm you and your unprepared body and will not have any results. So the consistent advice of all articles is to do an exercise that you are able to do. Aerobic exercise for a long time can be tiring. One of the recommended ways to maintain this type of exercise is to change the type of aerobic exercise you do throughout the week. For example, go to the gym one day and do aerobic exercise. Take a walk one day, which will prevent you from getting tired of the same exercise and at the same time, your body will not remain in the same position.
So in short: First, before you decide to set up an exercise program, consult your doctor to determine if you have any physical limitations for exercising. To be able to do aerobic exercise for a long time and consistently, change the location of your program regularly, change the type of exercise throughout the week. Increase and decrease the speed while exercising.
The best exercise and the simplest and least expensive aerobic exercise is walking. For this reason, I have explained the characteristics of an effective and beneficial walk for you below:
Tips for Brisk Walking: You don’t need to run to get fit, try a good, brisk walk instead. Every hour you spend walking adds two hours to your lifespan. Brisk walking can help reduce your risk of heart disease, heart attack, type 2 diabetes, cancer, and depression to a great extent. To get the benefits of walking without the injuries and damage that walking can cause, consider the following:
Wear comfortable shoes that fit your feet perfectly. These shoes should be lightweight, have a breathable system (i.e., air can flow inside the shoe), have thick cushioning in the heel area, and be flexible. Insoles should be replaced after 3 to 6 months.
Start by warming up by walking for about 5 to 10 minutes , then gradually increase your pace for the rest of the walk. Set a goal and schedule for your walking: Plan for 4 to 6 walking sessions per week . If you are a beginner, walk briskly for 20 to 30 minutes. If you are more fit, continue this brisk walk for 45 to 60 minutes, increasing this time by about 10% each week. Pay attention to your body position as you walk. Hold your head up, pull your abs in and contract, relax your shoulders, and pull your chest in so that you engage your shoulder abductors. Take long steps.
Keep your toes and knees straight and facing each other. Extend your front leg fully but do not lock your knees. (This means that your knees do not need to be fully extended.) Try to land on your heels rather than on your midfoot or toes. Do not lean forward and take your steps as high as possible and do not overextend your legs. Contract your glutes as you walk. This will also engage your spine. Swing your arms as you walk. Keep your shoulders completely relaxed. This will get your arms moving and your back and shoulder muscles won’t be strained or strained unnecessarily. Keep your elbows bent. Moving your arms will propel you forward and help you move faster. Don’t use your arms to push forward, as this will put stress on your elbows and shoulders. Increase your speed in between walks, for example, every 5 minutes, for one to two minutes. At the end of the activity, walk more slowly for 5 to 10 minutes and then stretch the muscles behind the knees, chest, shoulders, and back.
If you want to walk faster and more seriously, apply the following tips:
1- In between walking intervals, do movements from other sports, such as jumping up and down, swinging your arms and legs, or swimming.
2- Increase the incline of the ground (walking on grass, gravel, sand, and gravel is a little harder.) So you burn more calories.
3- Wear a weighted vest, but not too heavy, and the weight of this vest should not be more than 5 to 10% of your body weight. If you are a beginner, tie a weight between 400 and 800 grams to each of your legs.
4 – Walk up hills or increase the incline of the treadmill if you are walking up a hill. If you are walking up a hill, watch your knees as you come down, come down at a slower speed, take shorter steps, and keep your knees slightly bent as you walk .
