20-30 mins cardio exercise every day
If you are serious about revealing your six-pack abs, it is imperative that you add in at least 20-30 mins cardiovascular exercise into your daily routine. The main reason your abs are not visible is there is a layer of fat covering them and the most effective way of burning that fat is to do some sort of cardiovascular exercise combined with healthy eating. It is this importance that makes cardio exercise a principle to six-pack abs.
Cardiovascular exercise is beneficial to you by developing the lungs to be stronger by boosting levels of oxygen to the body and the heart by helping it to use that oxygen more efficiently.
2 Main Styles Of Cardiovascular Exercise.
No matter what type of exercise you choose to do. There are 2 main styles that all cardio exercises come from. And that is AEROBIC and ANAEROBIC.
The word aerobic translates to with oxygen, or with air. An exercise that is less intense and longer in duration is aerobic. With aerobic sessions, an athlete implements the same big muscle area in a steady motion for between fifteen and thirty. A maximum heart rate of about sixty to eighty % is the goal to maintain. Swimming, cycling, light running, and walking are some examples of aerobic exercises. These exercises should be able to be done without someone breathing hard. If you cannot carry on a short conversation while working out, you may be moving it up a level by anaerobically exercising.
Muscle groups get extra blood and oxygen from the body during an aerobic exercise session. Halting all of a sudden in the midst of an aerobic session is not a wise move. This can lead to dizziness and muscular cramping. After a fairly intense workout, a cool-off session is usually a wise idea. Moving in place for a few minutes is a good idea if somebody gets too exhausted during a work out session. Anaerobic exercise is different from aerobic in that it is usually shorter in time span and greater in intensity.
With anaerobic or high-intensity cardio, the body wears down faster and muscles build more quickly. Football, soccer, skiing, basketball, and weight lifting are sports considered anaerobic exercises. Sprinting or running is another example. Anaerobic exercise has been noted to be more effective in increasing the speed of your metabolism thus burning more throughout the day. It's proven that high-intensity cardio exercise has your metabolism burning calories hours after you have finished exercising.
Which One Is Better?
Have you ever wondered which cardio exercises are best for burning off extra body fat? Is walking (low intensity) better or running (high intensity) better for burning body fat? Well, both low and high-intensity exercises will help you burn off body fat. The question is which is more effective and burn more body fat. What is your fat burning zone? When scientists first reported that during intensive exercises, your body burns glycogen, which is a form of stored carbohydrates stored in your liver and muscles for energy and during low intensive exercises, your body burn body fat, everyone suddenly changes their workout routines to perform low-intensity exercises to burn body fat.
Does it work? Obviously, it does not work because there are still so many fat people around although they are working out with low-intensity exercise. Why is that so? Well, the scientists were right when they said that our bodies burn more body fat during low-intensity exercises like walking or a leisurely swim. But during a high-intensity exercise like running, our bodies burn a lot more calories. Even if some of the calories burnt are from glycogen, we will still burn many fat calories as well. To add icing to the cake, when your store of glycogen is low, the carbs from your meal you eat later gets converted into glycogen to fill up the store and will not be converted to body fat when left unused for energy.
Furthermore, high-intensity cardio exercises crank up your metabolism even after your workout is done. This means that your body will continue to burn body fat hours after you have left the gym. This effect is almost non-existent in low-intensity cardio or aerobic workout. Accumulatively, your body burns up many many more calories during and after high-intensity cardio exercises than lower intensive ones. You can inject high-intensity exercises to your cardio workout by introducing some interval training.
You can walk briskly for 5 minutes, then breaking into a jog for another 5 minutes. Then walking briskly again until you caught your breath and then sprint for a minute before walking again for another minute. From this point, alternate between a sprint and a walk, a minute each and do this for the next 15 minutes and you are done. Do this for 5 days a week and before long, you will be steadily losing unwanted body fat and weight healthily and naturally.
This type of exercise is without a doubt an essential part of getting six-pack abs even though it may be a little hard at first. A good body requires regular cardiovascular sessions and is a continuous process. People who have already achieved good cardiovascular condition can keep this by exercising a minimum of three times a week. Four to five intervals a week should be the intervals of people who are attempting to lose weight and elevate their level of health.