Training Fat Burning Cardio

Published on April 24th, 2013 | by Nick Coe

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Fat Burning Cardio Workouts You Can Do Right Now!

If you want to burn fat during your exercises then you should choose your fitness regime wisely. Cardio taxes the heart muscle and improves circulation, which also means your body burns more energy than in standard non-cardio exercises. But even when it comes to cardio, not all exercises target fat burning at the same level.

Your body has other energy storages aside from fat. These storages are glucose, stored as glycogen in your liver and muscles, and proteins stored in your tissues. Glycogen and protein energy stores burn up faster, giving quicker boosts of energy than fat. However, fat gives more energy than protein and glucose when burned. This means that the body will prefer glucose and protein as fuel when you need energy fast and only for a quick burst. When you are exercising for a long time your body considers fat a better fuel since it gives more energy even though it’s harder to burn.

The result is that long sessions of aerobic cardio are best when you aim to burn fat through exercise.

Some excellent examples of aerobic cardio exercises are:

  • Running. If you run for more than 20 minutes at a moderate intensity you will maximize your fat burn. Make sure you have the correct posture when running and not to do to any breaks in between.
  • Walking. You need to walk at a brisk pace for it to be considered cardio. Window shopping and the super market trip do not count as cardio. Pick a good route and walk it without a break for at least 20 minutes or more.
  • Cycling. This is an excellent exercise for those who have joint pains. Make sure your cycling session causes your heart rate to rise. Just comfortably rolling along the sidewalk won’t count.
  • Rowing. Either on a real boat or on the gym’s rowing machine, rowing is excellent cardio if done at moderate intensity for over 20 minutes.

The key elements are those 20 minutes here. Anything less than that and your body will prefer glycogen over fat as a fuel source. So get moving and shed those pounds the cardio way!

Photo Credit: Bill Hinton Photography



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