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Running is an effective cardio exercise.
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Elliptical machines are effective for cardio fitness and lower-body conditioning. Though elliptical machines are easily found in most gyms, you may encounter situations where one is not available. Or, maybe you're a bored with your current elliptical workout and wish to try a different cardio exercises with many of the same benefits. Running, cycling and aerobics are suitable alternatives to elliptical machine workouts.
Running works your entire lower body, arms and core. It's also great for cardio fitness and burning calories. Typically, the longer you run, the more calories you burn. Cardio fitness can also be improved by running several short, fast-paced intervals followed by short recovery periods. You can run outside or indoors on a treadmill. Make sure you have the correct running shoes for your feet and body frame. Remember that running is an impact exercise and you may experience some initial normal muscle soreness.
Like running, you can cycle outdoors or in most gyms. Long, sustained sessions of low-intensity cycling help maintain your cardio and lower-body fitness. Like running, shorter intervals of high-intensity cycling improve cardio fitness and increase the rate of calorie burn. Spinning classes are offered at most large gyms. These classes feature specialized indoor cycles with adjustable resistance levels. Classes are challenging and normally one hour long. Remember to bring something to drink and a towel with you to a Spinning class.
Aerobics workouts vary greatly and your gym may offer several different types of classes. The difference among the classes is often the degree of cardio exertion, such as high-impact aerobics. Some aerobics classes also incorporate resistance training with free weights and exercises bands. Another variation is an aerobic kickboxing class that features boxing and martial arts movements.
A person weighing 125 pounds burns approximately 270 calories every 30 minutes on an elliptical machine. Comparatively, running at a 6-mph-pace burns 300 calories and cycling at 12 to 13.9 mph burns 240. Keep in mind that as you run and cycle faster, you burn more calories. Depending on intensity, an aerobics class can burn 165 to 300 calories. When running or cycling outdoors, safety is key. Try to avoid busy roads and use paths or trails where automobiles are not allowed. You should wear a helmet when cycling and remember to drink plenty of fluids before and during your workout. Choose aerobics classes based on your fitness level. If you are just beginning a fitness plan, low-impact aerobics are appropriate. However, if you are already fit, have some fun and try an intense cardio kickboxing class.