As I mentioned in the previous blog, The Benefits of Cardio in our Physical and Emotional Health; cardio or cardiovascular exercise, is an activity that increases the heart rate and respiration while using large muscle groups in a repetitive and rhythmic way. Definition that was published in muyfitness.com, in the article Definition of cardio exercise. Similarly, it was presented that one of the great benefits of cardio is fat loss, which in turn helps us maintain a healthy weight. Something that many of us want. For this reason I would like to present the most effective cardiovascular exercises for fat loss, according to the type of cardio, which will make it easier for us to select the ideal exercises according to our physical capacity, to avoid injuries.
First of all, I want to mention that there are three types of cardio. These are non-impact cardio, low-impact cardio, and high-impact cardio. Specifically, the non-impact cardio presents a training without jumps, which requires a minimum effort in its execution, therefore it represents a minimum risk of injury, especially in our joints. So they are ideal for people who have problems with their knees and suffer from arthritis. Among the most effective non-impact cardio exercises are water exercises, stationary bike running, lateral shifts, and walking. Exercises that will help you burn calories and lose fat, without so much effort and are excellent for recovery days, for people who like to perform high-impact exercises.
Unlike non-impact cardio, low-impact cardio features workouts that require more effort, with one foot on the ground at all times. This type of training increases the strength and flexibility of the joints, as well as helping us burn calories and lose fat. Among the most effective exercises in this category are rowing, aerobic dance, the use of the elliptical, high kneees, lunges and mountain climbers. While high-impact cardio is defined by having workouts with movements that require a lot of effort and must take both feet off the ground in order to perform. Exercises like jump squats, jump rope, burpee, box jump and running represent this type of cardio. These exercises, in addition to helping us burn more calories and quickly lose more fat, also help us strengthen and regenerate bones by creating bone mass. In addition to increasing our endurance and physical capacity.
There is definitely a great variety of cardiovascular exercises and all in one way or another, help us lose fat and improve our physical health, regardless of our physical capacity. So there are no excuses to take action and start a cardiovascular routine that gives us the opportunity to lose fat and improve our health. It is worth remembering that to avoid injuries or complications, it is necessary to properly select cardio routines according to our needs and for this, a professional should be consulted.
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References:
(2021) 20 ejercicios de cardio que dan buenos resultados. [20 cardio exercises that give good results]. www.womenhealthmag.com https://www.womenshealthmag.com/es/fitness/a2000464/ejercicios-cardiovascular/
Malavé.L (2018). Definición de ejercicio cardio. [Definition of cardio exercise.] www.muyfitness.com https://www.muyfitness.com/definicion-ejercicio-cardio-sobre_9671/
10 ejercicios cardiovasculares de bajo impacto. [10 low-impact cardiovascular exercises.] https:fivestarsfitness.com https://fivestarsfitness.com/10-ejercicios-cardiovasculares-de-bajo-impacto/index.htm
Alvarez Morales M.J. (2020). Cuáles son los ejercicios de alto rendimiento. [What are high performance exercises.] www.mundodeportivo.com https://www.mundodeportivo.com/uncomo/deporte/articulo/cuales-son-los-ejercicios-de-alto-impacto-19390.html