Most people in the UAE think about exercises for burning fat, they think about cardio workout. But cardio is not just running. These are exercises that use large muscle groups, namely your legs, or your arms and legs together. Here are some types of cardio: Walking, Running, cardiovascular equipment (steppers, treadmills, exercise bikes, elliptical, rowing, riders), stair walking, Cycling, Rowing, Swimming, Gymnastics and sports that require a lot of energy (boxing, basketball, badminton, tennis, hockey, football).
It is necessary to find a balance between the duration of cardio workouts and the intensity. If the exercise is on high intensity, then the optimal duration can be only 20-30 minutes for each session. If the exercise is of moderate intensity, your optimal duration will be 30-45 minutes. If the exercise is of low intensity, it is likely that the duration will be 45-60 minutes. Each of these exercises can burn a similar amount of calories due to different levels of intensity. And instead of fat in the fire of metabolism, the blue flame burns protein amino acids. After two hours of cardio, the body loses up to 90% leucine (an amino acid that predetermines muscle growth).
For optimal fat burning, usually three days a week for 30 minutes with sufficient intensity to burn at least 300 calories per session. Three days a week cardio combined with three days a week of strength training and conservative food cuts will be a great start, and call “basic training”. After you can complete basic training, if you want to burn more calories, speed up your results or break a plateau, you can increase the frequency of cardio sessions up to 4-6 days a week.
At the end it should be noted that in spite of constant cardio exercise you cannot lose fat. Because there will be no attention to the diet. An example – two doughnuts – will replenish your body with 600 kcal which equal to hour running on the treadmill. Thus, solving the problem of fat reduction – diet is in the first place.