Tag: Cardio Exercise

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Weight Loss Exercise

Best Cardio Workouts for Men to Lose Weight



Aerobics or cardio training is an essential part of any fitness program. Cardio workouts for men are primarily performed to strengthen the cardiovascular system and burn body fat. Cardio exercises improve stamina and endurance so you can workout more effectively. The secret to cardio exercises for weight loss is to maintain your heart rate at the fat-burning zone.

Benefits of Cardio Workouts

Cardio training strengthens the heart and lungs to make you healthier. Multiple studies show that cardio workouts help men lower their risk for obesity, high blood pressure, and diabetes. To get the most benefits from your workout, it’s important to exercise for at least 30 minutes per day, five days a week. Cardio exercise can also help you burn fat faster if you maintain your target heart rate which can be calculated by subtracting your age from 220 and multiplying the result by 0.75.

Effective Cardio Workouts for Men

Best Cardio Workouts for Men to Lose Weight

Cardio Workouts for Men

There are numerous cardio exercises that you can easily perform to keep fit. Many of them do not require a lot of equipment or extra space.

  • Running or jogging. This is one of the best cardio workouts for men. All you need is a good pair of running shoes for this exercise. You can run anywhere and anytime. You can burn up to 300 calories in half an hour while running at 5 mph. Running or jogging is a high-impact exercise, so take care not to overstress your ankles and knees.
  • Swimming. Swimming is a challenging cardio activity that involves your entire body. You can use different strokes to involve different muscle groups. The great thing about swimming is that you can workout without having to worry about possible high-impact injuries on your joints.
  • Burpees. Burpees are some of the most challenging cardio workouts for men. This exercise engages the muscles in your legs, arms and core. Burpees combine a squat, pushup and vertical leap to deliver an intense workout.
  • Step aerobics. This cardio exercise is performed on a raised platform. It targets the muscles in the legs, butt and hips. The number of calories burned depends on the step height, speed of movement, and duration of the workout. Step aerobics builds a healthy cardiovascular system and burns calories.
  • Interval training. According to the American Council of Exercise, interval training is the best type of cardio workout for men. It pushes the body aerobically and anaerobically. Interval training consists of short periods of intense exercise followed by a recovery period. The short bursts of intense activity allows the body to burn more calories. Interval training is suitable for all fitness levels because you can choose the intensity and duration of your exercise.

Use these tips if you are a guy looking to get in better shape using Cardio. There are so many great ways to get in better shape and cardio exercise will make sure that you are healthier and have a better lifestyle.

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Weight Loss Exercise

Cardio as Exercise


Cardio is one of the big three in the game of changing your body, the way I look at it there is diet, cardio and weights. The diet is self explanatory, the cardio is to burn calories before and after the cardio workout and weights are to create more muscle which automatically needs more calories just to maintain.

I will try in the future to add info on individual types of cardio training but for now just want to outline how, when and what kind of exercise counts. Firstly any time that you do 20 minutes or more exercise that does not hurt your muscles I consider it a cardio workout so examples would be biking, walking, running or even sports such as Tennis or Golf or Ballroom dancing. I try to make sure that I do some kind of cardio every day just to get my blood flowing and to get away from other distractions such as TV or computers. Another important thing to try to do is to change up your cardio from day to day just for variety more than anything.

The best time to get a cardio workout is in the morning. I myself ride a bike to work 25 minutes each way in the morning and afternoon and one of the main reasons that I like this is that when you have a workout of any kind in the morning it will raise your metabolism for 12 hours afterward, now most of the calories that you burn would likely be during the workout by I know that I feel better for hours after my ride compared to a non riding day. Here is a breakdown of the calories consumed during some activity; it is OK to just compare them more than trying at this point to deduct them from your caloric intake per day.

Calories Burned Per Hour Per Body Weight

Activity 75 lbs 100lb 150lb 200 lb
Bicycling, 10 km/h (6 mph) 135 160 240 320
Bicycling, 20 km/h (12 mph) 225 270 410 540
Running, 9 km/h (5.5 mph) 365 440 660 880
Running, 11 km/h (7 mph) 510 610 920 1,220
Running, 16 km/h (10 mph) 710 850 1,280 1,700
Jumping Rope 415 500 750 1,000
Swimming, 23 m/min (25 yd/min) 155 185 275 370
Swimming, 46 m/min (50 yd/min) 270 325 500 650
Tennis, singles 220 265 400 530
Walking, 3 km/h (2 mph) 125 160 240 320
Walking, 5 km/h (3 mph) 175 210 320 420
Walking, 7 km/h (4.5 mph) 245 295 440 590

There are many ways to fit this cardio into your day and if the morning does not work, or you want to kick your body into high gera, then a cardio workout in the evening can be a great way to improve your health.

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Weight Loss Exercise

Recap of the first six days


This is our first recap day. I am planning a few of these days as I know that some of the changes that you are making are tough and there is still more tough stuff coming to get you felling better and most of all getting healthier.

Whenever you make any kind of life changes there are a lot of tough times. There are days when everything seems to go right as well as days when nothing seems to click. The reason that this happens is that your attitude starting the day either tells you that YES you are moving ahead and the changes are great or NO everything was find before and the pain of the changes are not worth it. Hopefully to this point you are having more yes days than no days.

Our first day was just a subtle commitment to make changes without really know the impact that it would have in our everyday life except for the excitement that comes with changing for the better.

Our second day was adding more water to our diet and this I thought was a fairly easy start with a high impact result over the fairly short term.

Our third day was getting started doing cardio everyday. We did not go into any details on the cardio because the first most important exercise trait that you want yourself to get used to is some kind of movement. Just as long as you walk, dance, do yoga, run or bike you are doing great.

Day four was taking care of our meal sizes, far to often people eat to few meals and often to large to really give anyone the nutrition they need and giving anyone a great way to gain fat. Many meals are a great way to keep up energy and be more aware of the food you eat.

The fifth day was a day to learn how to stretch. After all that movement and cardio your muscles will be getting sore by this day and stretching is a great way to get the blood flowing to the fibers of your muscles to get rid of a day or two of extra muscle pain as well as giving you extra flexibility.

Day six is the first good nutrient day. Learning about carbohydrates is a great way to see how we eat when we are not conscious of what is an important kind of food. North Americans are really bad for eating a lot of sugars and then eating far to many carbs as well in each meal.

The next few days may be a little more difficult but I will try to keep a few easy days in as these changes are going to still be challenging. I am sure by this point that your new attitude and feelings are great. These 30 days are designed to give you not only a better feeling body but also a fantastic new outlook on life.