Maximize Your Aerobic Exercises

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If you’re similar to most guys hitting the gym hard, cardio serves as a great way for you to stay lean and show off the wicked gains you’re getting from your weight training. This is the usual for a majority of the gym goers out there, and while there’s absolutely nothing wrong with it, there are definitely some kinds of cardio that are more effective at burning fat than others. Apart from that, there are also different methods to implement that can help you burn even more fat than usual. Now if there’s one thing that all of the fitness community can agree on, it’s that intensity is vital to maximizing caloric and fat burn. How do you apply that intensity to various kinds of aerobic exercises? We’ve got some tips to help you out.

Running

Jogging or running at a steady pace is one of our favorite aerobic exercises because it’s a sure way to incinerate fat and calories. However, some studies are showing that running at a 7 miles per hour on the treadmill can actually breakdown muscle and subject your body to too much pounding. The more effective way perform this aerobic exercise is to bump your incline up to 2 or 3 percent. Not only does this simulate outdoor running, it will also help you burn more calories while taking it easier on your knees. Of course, nothing beats the real thing so if you prefer long runs for your aerobic exercise, we recommend heading outdoors and trying different routes around your neighborhood. You can also try joining a local running club to make the miles go by much faster.

Stair Climber

A lot of body builders love the stair climber because it offers us a functional way to get cardio in while working on multiple muscle groups at the same time. The downside, however, is that an hour on the stair climber will only burn up to 600 calories for the average man. If you want to burn as much fat as possible on the stair climber, we recommend incorporating intervals to your routine. Try incorporating about 90% or more effort on the stair climber for 30 seconds before decreasing intensity and entering an active recovery phase for two minutes. Doing roughly 15 rounds of this interval will help you fire up your body’s capacity to burn calories.

Elliptical

For some folks, some aerobic exercises are too high impact to participate in. If you’re recovering from an injury, are feeling the wear and tear of age, or just have bad joints, it can really hinder you from getting enough fat burn out of your aerobic exercises. The elliptical machine is a great option for an aerobic exercise because it’s low impact and will take it easy on your knees and hips. If you’re going at a moderate pace on the elliptical, you can expect to burn about 500 or 600 calories if you’re an average sized man. If you want to rev up your fat burn on the elliptical, set your machine to a high incline. This will get more muscles involved in the workout such as more leg muscles and your glutes. If you want to work your quads, you can lower the incline and increase resistance.

Skipping Rope

Economical, easy to do and fantastic at incinerating calories, skipping rope is a favorite aerobic activity for many men out there. Boxers in particular love this work out because it helps increase foot speed while enhancing your shoulder strength and coordination. If you really think about it, skipping rope actually simulates sprinting, which means that you could burn up to 500 calories in just half an hour of jumping. The thing is, you’ll be hard pressed to find people who can actually keep jumping at a rapid pace for 30 minutes straight. With that being said, the best way to burn fat while jumping rope is to do it in intervals of fast and slow jumps. If that’s still too hard, you can jump as fast as you can for a minute before resting for 30 seconds. Repeat this interval until you hit the 30-minute mark.

Spinning

Stationary bikes are everywhere! Seriously! Every gym’s got them and most people even have them in their homes, and yet they remain one of the most underutilized aerobic machines ever. Why? Well, to be frank you need to be going at it at a very intense rate if you want to get the most fat burn out of it. To put this into a bit more perspective, if the average man were to spend an hour in a vigorous spin class, he would burn nearly 1, 150 calories. However, a moderate ride of the same length will only burn 675 calories. To maximize your fat burn on the stationary bike, we recommend going for the interval approach, keeping intensity high for a couple minutes before decreasing your intensity for some active recovery for another couple of minutes. As you get stronger, you can hit the bike stronger for longer and decrease your active recovery time.

Swimming

We can’t get enough of swimming for aerobic exercise not just because it’s fun and we love being in the water but because it’s a total-body work out that starts the moment you hit the water. But how do you maximize your time in the water so that you burn the most amount fat and calories in the least amount of time? The first thing is to remember that the type of stroke your using makes a difference. For example, 5 laps of the butterfly will definitely burn more calories than 5 laps of the breast stroke, so make sure you incorporate different strokes to your training. If you want to take the interval approach to it, you can swim fast laps of the butterfly or the freestyle before switching to 1 or 2 laps of the breast stroke or backstroke for your active rest. Another interval you can do if you’re not a strong swimmer is to swim a few laps then tread water for your active rest.

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