Bikini Body Fitness

Cardio for Weight Loss

by Laura Dayton

Scaling Down

There is an old saying that you can never be too rich or too thin. Of course, cases of anorexia and bulimia can indeed produce a body that is way too thin, but for most of us with a healthy mindset the saying is true, and most women are constantly watching their weight.

If you’re one of these then you need to find a type of cardio activity you like, and then perform it for 20-60 minutes, three to six times per week. Fortunately, there are lots of great classes, sports and equipment to help you get the job done.

UjENA TIP: It’s all in the legs. Your lower body contains the largest muscle groups in the human body. When you exercise to burn fat and maintain a healthy weight you want to work the large muscles. That’s why running and cycling are so effective at burning calories.

The best exercise for you is one that you enjoy. Exercise only works to keep a body lean and toned if done on a consistent basis, so your enjoyment level is key. Let’s review some of the primary types of cardio exercise and see what seems the best fit for you.

Running is Tops!

If you want to stay lean for life, take up running. Training for a 5K race, like the ones at the Ujena Jams, is a great way to get in shape. There are plenty of free training journals you can download to chart your progress. Working at improving your time and distance keeps running more interesting. Make sure you workout on a smooth, soft surface. Still, running is not for everyone and if you don’t enjoy it, you’re not going to do it.

Bicycling

My personal favorite. Cycling is easy on the joints and because it can be destination driven, it can also be very enjoyable. I like to pace myself with about an hour ride—then chill with iced tea or a little window-shopping—then another hour ride back. What it lacks in intensity, I make up for in time. I also have a detachable cart so I can take my bike grocery shopping—the return trip with the added drag increases the calorie burn. Cycling is great, if you have the time for it.

Cardio Machines

Indoor cardio machines are safe and easy on the joints, plus you’ll never lose a day because of weather. Most machines are equipped with personal TV monitors or cardio theaters to provide entertainment. But don’t get too involved in what you’re watching—to burn maximum calories you have to push yourself and that requires mental focus on your movement. Ellipticals, rowers, bikes and stairclimbers are all easy on the joints, but for this type of exercise to work you need lots of self-motivation.

UjENA TIP: In order to burn fat you need to raise your heart rate. A simple test is the Perceived Rate of Exertion. If 1 is sleeping, and 10 is running for your life, you need to reach a 7 or 8 to burn fat—that’s a very concerted effort!

Tennis

Most sports do not provide enough continuous movement to really provide you with cardiovascular conditioning, but tennis can be an exception. The dynamics of playing a game with another person goes a long ways in making the activity more challenging and interesting, and keeping you at it.

Aerobics

Whether step, dance, sculpt or kickboxing, aerobic classes and videos provide excellent exercise for keeping your body lean. In a class format you can feed off the energy of the instructor to really push yourself into your fat-burning zone. Remember, the more movement the bigger the calorie burn so stretch those arms and lift those knees!

Boot Camps

These can be a little pricey, but sometimes they’re what’s needed to jumpstart an exercise routine or weight loss. The combination of aerobic and resistance training really gets your heart pumping and rarely will an instructor let you dog it. Boot camps are definitely for the woman who wants to get serious about her exercise!

Dance

Most dance classes don’t provide the continuous cardio exercise you need to burn fat, but more dance-related classes are cropping up in health clubs and videos. Zumba is a Latin-fusion class that’s popular in clubs, but you will also find pole dancing, belly dancing and ballet. Remember the two keys to making exercise work for weight loss: an elevated heart rate and at least 20 minutes of continuous movement.

Next in the Weight Management series: Importance of Protein, Diet Dos and Don’ts, Weight Loss Tips, Good and Bad Carbs

About the Author:Laura Dayton is the author of several books and one of the country’s leading authories on women and weight training. She is the co-publisher of Women’s Fitness magazine. Her philosophy also includes integrating fitness into one’s lifestyle through daily activity (www.slimandfit.com). She contributes to UjENA Bikini Body Fitness on a weekly basis.

Disclaimer: The information on this site is not intended to be a substitute for professional medical advice, or for medical diagnosis or treatment. Always seek the advice of your physician, or a qualified health care provider before starting a new diet, treatments or exercise programs - or consult with your physician about questions regarding a medical condition. If you are pregnant, always seek the advice of your physician before starting a new diet, treatments or exercise program.

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