Best Cardio Exercise for weight loss is an essential part of healthy living, disease prevention and disease control. Exercise controls diabetes, hypertension, obesity and many other diseases and disorders
Exercise and physical activity are the best ways not only to lose fat, beneficially regulate blood sugar of a diabetic person but for getting numerous other health benefits including the following:
Do any of the following physical activity for a period of between 30 and 50 minutes depending on the type, intensity and form of the physical activity and your personal capacity:
If you are not very bulky, aged or suffering from any kind of illnesses such as heart disease, hypertension, osteoarthritis etc., you can do any of the following cardio exercises:
Generally speaking the intensity of your exercise should be such that your breathing rate is moderately fast. If your normal breathing rate at rest is say between 70 and 80, the intensity of your exercise should be enough to raise the heart rate roughly between 100 and 150, depending on your capacity.
There is another method to judge the exercise intensity. The intensity of your exercise should be such that your breathing rate is 60 to 70 % of your maximum breathing rate. Now what is your maximum breathing rate? It is simply 220 minus your age.
Suppose your age is 35. Then your maximum breathing rate = 220 -35 = 185.
Now 60% of 185 = 111 and 70% of 185 is 129.5.
So at the age 35, The intensity of your exercise should be such that your breathing rate is between 110 and 130.
The maximum heart rate should be sustained for more than 25-30 minutes to get the full benefits of cardio exercise. Why? Because for the initial 15 to 20 minutes, the body utilizes stored glycogen as the preferred fuel. Only thereafter it turns to stored fat.
If you sum up many smaller bits of daily activities, you can easily achieve the goal of 40 to 60 minutes of exercise
According to the American Heart Association, Sedentary lifestyle is a risk factor for heart disease and other cardiovascular diseases.
High Blood Pressure (Hypertension) Hypertension is one of the causes of Heart Attack and Stroke. Exercise may reduce Hypertension
Atherosclerosis is a process of clogging arteries including the arteries supplying blood to the heart. It is a stage prior to heart disease.
High cholesterol levels contribute to the acceleration of atherosclerosis (clogged arteries)
According to the World Health Organization (WHO), exercise helps reduce cholesterol plaques that clog arteries and can prevent subsequent heart attack and stroke