Tips to Make Your Cardio Workouts Effective

Cardiovascular activity won't just help you lose unwanted weight. This type of activity reduces stress, improves your mood and promotes relaxation, according to the MayoClinic.com. Your ability to fight chronic disease, like back pain and heart disease, is also increased. Choosing the right activity for your skill level and selecting high calorie burning exercises will assist in improving your health.
Moderate-Intensity Cardio
If you're just starting out, it's best to build strength through moderate activity. You need at least two hours and 30 minutes of this type of activity weekly, according to the Centers for Disease Control and Prevention. Examples of moderate activity are walking, which burns 277 calories an hour for a 160-lb. person, according to the Mayo Clinic. Riding your bicycle is another example, which burns 292 calories an hour. If you enjoy spending time in the water, try water aerobics, which sheds 292 calories an hour.
High-Intensity Cardio
Build a stronger body and shed more calories with high-intensity activities. You need one hour and 15 minutes of this type of activity weekly, according to the Centers for Disease Control and Prevention. This requirement replaces the two hours and 30 minutes of moderate activity. Rollerblading is an effective option, burning 913 calories in a 60 minute session, according to the MayoClinic.com. Other options include running, which burns 986 calories an hour or swimming laps, which burns 511 calories for a 60-minute session.
Interval Training
Boost your fat-burning potential through interval training. With interval training you alternate short bursts of cardio with moderate bursts of activity. This type of cardio increases the body's ability to burn fat, according to "The New York Times." For example, swim laps at a fast pace for three minutes, followed by a slower pace for three minutes. Repeat this cycle for at least 30 minutes.
Effective Cardio Tips
If you're just starting out, don't feel overwhelmed with the two hour and 30 minute requirement weekly. Planning a couple 15 minute sessions daily is as effective as a single 30-minute session, according to the Centers for Disease Control and Prevention. Also, don't forget to plan out your meals for an optimal workout. For example, eat breakfast at least an hour before your cardio session. If you eat too close to your aerobic workout, you'll feel sluggish and might not burn as many calories.
Plan a post-workout snack within two hours of ending your aerobic session. A couple healthy after-workout snacks include yogurt and fruit or string cheese and whole wheat crackers.