aerobic exercises
Fitness

Which of the following aerobic exercises will melt fat faster?

Losing too much body fat and getting to the ideal body requires aerobic exercise. There is a wide range of aerobic exercise that can be enough for those who want to lose fat and gain muscle.

But the question is, which of the following is best for us? Is there a proper way to get rid of the fats that surround the cardiovascular system? Because of their nature, aerobic exercise places fat as the primary fuel source and consumes less carbohydrate and protein . So it’s obvious that you need to do some aerobic exercise to lose fat.

The aerobic exercises that need to be done for heart and lung health are a little harder and longer. However, the function of aerobic exercise for fat loss is controversial. Aerobic activity is usually done at a moderate intensity, although those that are more intense burn more calories. Those that are repetitive, long and hard are a challenge for the body to work with the heart and lungs to use oxygen as a fuel source for 15 to 20 minutes or more.

Aerobic exercise can include the following activities:

  • Boating
  • Run
  • walking
  • riding bike

The common point of these methods is that they use the largest muscle groups in the body. The purpose of this article is to determine the best aerobic exercise to burn fat as quickly as possible while also explaining why these methods are effective.

However, as fat is an effective fuel source for aerobic exercise, fats are stored more in the body than carbohydrates and proteins but are specifically consumed in aerobic activities.

So aerobic exercise, about 50 to 75 percent of the maximum heart rate, seems to burn more fat, but does it reduce fat in the long run? Some researchers do not recommend this.

It seems that aerobic exercise with a higher percentage (75% or more) burns total calories, leading to more fat burning. The maximum heart rate is calculated by decreasing your age to 220. So it is best to do more aerobic exercise to avoid carbohydrates instead of fat.

If you consume more calories than you consume less fat, however, if the intensity of aerobic exercise is low, you are more likely to lose fat. This does not mean that the value of vigorous aerobic exercise is low, as we will go on to say, that each has its own place. However, if you want to burn more fat in the least amount of time, it seems that intense aerobic exercise is best.

Now let’s look at the benefits of vigorous and gentle aerobic exercise.

Benefits of aerobic exercise

All aerobic exercise has the same benefits, but vigorous or low-intensity aerobic exercise each has its own benefits for fat burning. To determine the exact intensity needed to use one of the aerobic methods, you must first calculate your lowest and highest heart rate. For the lowest level you need to lower your age from 220 and multiply to 55. To determine the highest heart rate, you need to lower your age to 220 and then multiply the result to 80.

  • Aerobic exercise can make your muscles stronger.
  • Strengthen breathing-related muscles to aid lung function
  • Increase the total number of red blood cells in the body to facilitate the circulation of oxygen throughout the body
  • Strengthens the heart muscle, which strengthens the heart and pumping efficiency.
  • Reduce stress and stress and increase mental relaxation
  • Increase blood circulation throughout the body
  • increasing the self confidence

Low and medium intensity aerobic exercise

  • They usually have less damage to the joints, which is ideal for obesity and overweight.
  • It burns directly and you can do it for a long time.
  • It can be used as an active recovery from a centralized exercise system.
  • Extreme aerobic exercise
  • It burns more calories and fat.
  • Increases metabolism during and after exercise.
  • It has many benefits to fitness and has a great impact on endurance, strength and athletic performance.

Methods of training aerobic exercise and its benefits

When you make the right decision about the intensity of aerobic exercise, the type of aerobic exercise is important. Some variants are naturally high intensity, while others are lower intensity. Some are suitable for specific exercise purposes while others are ideal for lowering fat and achieving ideal physics.

The key to choosing an aerobic exercise is to include three points. One to be enjoyable, second to be effective, and third to be good in the long run.

Walking can be useful for the following purposes:

Help to burn fat in obese people who cannot use other methods.
As a low activity for those who have been physically injured.
As an intermediate activity for recovery in the midst of intense activity.

Walking schedule

  • Three times a week
  • 20 to 45 minutes per session

aerobic exercises

2. Running (burns 600 calories per hour)
This exercise is more intense than walking and is an effective and effective way to lose fat and improve cardio and respiratory fitness. The main advantage of running to lose weight is that because of its high intensity, it burns more calories and stimulates metabolism for a longer time.

For the purpose of fat burning, running is a good solution. Running, like walking, involves the entire lower part of the body, with many overweight accumulating in the lower body. It can, of course, also engage the arms well.

Running is suitable for the following purposes:

  • It is more intense and therefore burns more fat.
  • It is effective for shaping muscles.
  • Increases metabolism up to 24 hours.
  • Due to its high impact, it can prevent osteoporosis.

Running schedule

  • Three times a week
  • For 20 to 30 minutes per session

3. Cycling (burns 600 calories per hour)
Cycling involves the same muscles that work when running, but its benefits are less so it is only recommended for those who are injured or unable to run. You can also try this on a stationary bike. Of course, if your goal is to burn fat you may be less satisfied with this method and you can use a regular bike too.

This method is suitable for almost everyone except those with cardiovascular goals because its intensity level can be changed.

Cycling can be helpful for the following reasons:

  • Low intensity is useful for reducing fat.
  • It is used to improve fitness and muscle building.

Cycling schedule

  • Three times a week
  • For 30 to 45 minutes per session

4. Sailing (burns about 840 calories per hour)
Sailing is a complete exercise and is a great way to reduce body fat because it involves all the major muscles of the body, is more intense than walking and less stressful than running but more calories than most aerobic exercises. it burns.

Boating can be useful for the following reasons:

  • It is a complete workout for the body.
  • It has a low pressure and high intensity which is useful for maintaining fitness and reducing fat.
  • It is considered as a special exercise for fitness and muscle building.

5. Swimming (burns about 600 calories per hour)
Like sailing, swimming is a complete exercise because it engages all muscles and burns many calories. This exercise is also a low pressure because it is performed in a weightless environment (water) and therefore less risk of injury.

Swimming is useful for:

  • It is less likely to be injured than other aerobic exercises.
  • Affects all muscle groups in the body.
  • Useful for fitness and muscle building.
  • It burns a lot of calories and helps reduce fat.

aerobic exercises

6. Rope (burns 1000 calories per hour)
Rope can be very effective and powerful if done correctly. It can also strengthen the leg muscles and shoulders. Probably one of the most rigorous aerobic rope jumping techniques that require skill, strength, concentration and patience. Rope burns even more calories than sailing and is ideal for short periods but should not be used for long periods as it may damage the joints.

Rope is useful for the following ways:

  • It burns a lot of calories.
  • Prevents osteoporosis.
  • Skills such as endurance, strength and speed increase.

7. HIIT

One of the new high-intensity methods for fat reduction is. HIIT is a high-intensity exercise that maximizes fat burning, increases metabolism, and continues for up to 24 hours.

Aerobic exercise, though suitable for burning fat, can keep the body in a stable state.

An example of a HIIT exercise

Use cycling as an aerobic exercise and work at moderate to vigorous speed for 2 minutes. Then increase the intensity of the workout again for 30 seconds to one minute and repeat this process for 30 minutes. Running, sailing and swimming can also be used with the HIIT method.

HIIT is useful for:

  • Increase in fat-burning hormones
  • Suppression of insulin levels
  • Increased metabolism rates above all aerobic methods

Aerobic Training Instructions

Start gradually
As you know, any aerobic exercise should start slowly, especially if you are overweight. Walking is a complete solution for beginners and is less difficult than other methods.

Exercise too hard can also cause injury. It is important to start at the beginning of the exercise, especially if the intensity is high, so that the muscles warm up and do not put pressure on your joints.

The Importance Of Studying Heart Rate
It is very important to consider heart rate in this case to be aware of our body’s capacity. Using this formula, you should set your heart rate and plan your exercise accordingly.

You may want to get to the result you want earlier and work harder, but training beyond your ability can lead to injury.

How should you not do these exercises?

Aerobic exercise should be done safely so as not to have the opposite effect for you. If you are looking to reduce your body fat and health, it is best to do aerobic exercise for 45 minutes to 1 hour.

More than that, it can cause you serious injury or even burn your muscles depending on the type of activity and ultimately reduce metabolism so it can limit the reduction in body fat.

So if you want to have a fitness program that is overweight and combine aerobic exercise with weight loss exercise, you need to check your heart rate so that nothing more happens.

The importance of intensity, amount and time
To get the best results from any aerobic exercise, you need to consider its intensity, timing and amount, and plan ahead. For example, for an average trainee who is heavily trained, cycling can range from 45 minutes to 1 hour with moderate to high intensity and four times a week. If you are still a beginner work less than that.

Drink water before, after, and during exercise
By doing aerobic exercise you lose a lot of water due to sweat and heat and it is very important to drink water regularly. Aerobic exercise without enough water can cause your body to become dehydrated and slow your performance, so don’t forget to drink water before and after workouts as well as during workouts.

Result
Some aerobic exercise is required to achieve the ideal body. However, the methods are different for different people and you have to choose the activity that suits you and your desires to achieve the desired result.

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