I often get asked about the type of exercise you should do to burn more fat, flatten your stomach and hips, and to look and feel better.
If you categorize any exercise, it will generally fall primarily into one of the main categories:
1. Cardio-vascular exercise
2. Strength training
2. Strength training
And I would add a third category for fat loss:
3. Nutrition
Lets now take a detailed look into all three categories to determine which one you need to focus on.
Cardio-vascular Exercise
Cardio-vascular exercise - or simply, cardio - is anything that elevates the heart rate for a continued period.
Popular examples include running, jogging, swimming, cycling, aerobics classes, Zumba, walking or dancing.
The good news is that cardio can burn a large amount of fat, among other positive health benefits including heart and lung health.
The problem, however, is that once the cardio stops, so does the majority of fat burning. For a beginner, this is fine, as a small amount of cardio will result in large returns.
However once you build a reasonable amount of cardio fitness, the benefits continue at a rate of diminishing returns. After a while - several months - you will need to do more and more cardio to continue getting benefits.
In today's time-poor society, this is not an ideal way to stay healthy in the long term.
Strength Training
Strength training can include anything that provides resistance. For example, weight machines, body weight, Pilates and calisthenics.
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