We often say that we believe in a holistic approach towards meeting your weight loss goals… but what does that really mean?
Well, it begins with fully committing towards your goals, meaning adapting your daily routine to one that will work together with your balloon to increase your weight loss results. A great place to start is by adjusting your eating habits and daily exercise routine. While your gastric balloon will help you develop healthy eating habits, daily exercise is something you will have to do on your own.
Starting a new exercise routine can be incredibly scary, but with our Exercises for My Gastric Balloon series, we hope to help you take the first step towards a healthier life.
Benefits of cardiovascular exercise
Have you been looking to implement a cardio workout for weight loss? If so, congratulations are in order. The benefits of cardiovascular endurance cannot be denied and you will soon begin to see the results. Let’s examine some of the best cardio workouts to appreciate the big picture.
Types Of Cardio
One of the main benefits of aerobic exercise involves the sheer number of activities to choose from. For instance, jumping jacks cardio can be performed in the comfort of your own home while a HIIT cardio workout is great if you happen to be more experienced. Other types of cardio include (but are not limited to)
- Running
- Jumping jacks
- Professional cardio bikes
- Cardio fitness
- Cardio dance sessions
- Elliptical cardio
- Kickboxing
- Walking
- Jumping rope
- Steady-state cardio
- HIIT cardio workout
- Low-intensity walking
whis is better: cardio or weight loss?
We are all aware that cardio is good for weight loss. However, is cardio strength training the preferred method or should you employ exercises that are focused more around endurance? Most experts agree that both offer benefits. However, it is best to use lighter weights if you hope to avoid adding excess muscle mass (and therefore failing to meet your weight loss goals).
How much cardio should you do a day?
In terms of cardio per week, how much is too much or too little? Most experts agree that 75 minutes of vigorous activity or 150 minutes of low intensity cardio will provide the best results. However, keep in mind that other factors such as your age, physical state and fitness level will inevitably come into play. While it could take a bit of time to be able to endure a 30 minute cardio workout, practice certainly makes perfect.
Cardio workouts to lose weight
The good news is that there are plenty of workouts to consider. Whether you wish to learn more about a beginner cardio workout or you have been hoping to challenge yourself, it pays to examine a handful of aerobic exercise examples.
Let’s dive right in and discuss a few more exercises you can easily do at home.
Cardio Exercises at Home
In terms of sheer convenience, cardio exercises at home will not disappoint. Many of these will not even require any type of equipment. Here are some useful routines to implement:
- Jumping rope
- Jumping jacks
- Walking around the block
- Moderate running
- DIY cardio fitness routines (such as those which can be followed on YouTube)
The benefits of cardio routines performed at the home will be just as profound, so be sure to choose those which are the most appropriate for your goals.
Cardio Workouts At The Gym
It is always possible to create a cardio workout for weight loss if you have access to a gym. You can also take full advantage of the latest machines and technological innovations.
For instance, elliptical cardio sessions are excellent if you are concerned about damaging your joints and still wish to lose weight. Some feel that this is the best cardio for belly fat that you want to melt away. Other examples include cardio bikes, guided aerobics courses and self-defense classes.
Best Cardio Machines For Weight Loss
If you decide to go to the gym, you won’t have a problem since you will have at your disposal the best cardio machines for weight loss. But, if you wish to perform cardio exercises at home, it might be a good idea to invest in a handful of useful machines, so let’s take a look at a few.
As mentioned previously, elliptical bikes are excellent options. Treadmills, stepping machines and rowing units will all provide noticeable results. Branded hardware such as a NordicTrack stationary bicycle are likewise great alternatives to consider (based around your level of fitness as well as your budget).
Low intensity cardio exercises
Low-intensity cardio exercises can offer a plethora of advantages. Perhaps the most important is that the chances of becoming injured are significantly reduced. Older individuals or those with mobility issues will also benefit from such routines.
Those who are novices should likewise begin with low-intensity sessions so that their bodies can adjust over time. Of course, this could also represent the best cardio workout for weight loss if you have been recently fitted with a Spatz3 adjustable gastric balloon.
Water Exercises
Water workouts are a great way to ease yourself into a new exercise routine. Whether you’re interested in full water aerobic exercises or just walking around in the pool, the idea is to just be in the water!
When you’re exercising in the water, your body isn’t working as hard as it does when on land, which provides you with a fantastic way to workout without putting pressure on your joints. Being that the water supports a large portion of your bodyweight, water exercises are great for any age or body size.
Thai Chi
When it comes to low intensity workouts, Tai Chi may seem like nothing, but the flowing succession of small movements can prove to be an excellent workout!
If you’re practicing Tai Chi correctly, you could actually be elevating your heart rate to that of a moderate exercise, without having to put immense pressure on your muscles or joints. Additionally, you can practice Tai Chi from anywhere, and it will help you build strength, concentration, balance and flexibility!
Skating
While you may attribute roller skating to the groovy 70’s, it can actually be a great low intensity workout! Depending on your size, a 30 minute skating session can burn around 200 calories, almost equal to running or biking.
Skating will work different muscles than you may be used to, for example, your legs, hips, lower back and rear. Furthermore, skating proves to be a great cardio workout, meaning it’s definitely something you’ll want to work into your weekly exercise routine.
Yoga
While you may attribute roller skating to the groovy 70’s, it can actually be a great low intensity workout! Depending on your size, a 30 minute skating session can burn around 200 calories, almost equal to running or biking.
Skating will work different muscles than you may be used to, for example, your legs, hips, lower back and rear. Furthermore, skating proves to be a great cardio workout, meaning it’s definitely something you’ll want to work into your weekly exercise routine.
Introduce cardio exercises into your routine with spatz
These low intensity workouts are a fantastic place to start introducing your body to a fitness routine. While your Spatz3 Adjustable Gastric Balloon will help you lose weight, you will see the best results if you adjust your eating habits and exercise routine to become an overall healthier and more active individual.
First and foremost, we must mention that it is recommended to wait 1-2 weeks to begin exercise after your balloon implantation, depending on how you feel throughout phase one of the procedure. However, it is highly recommended to start your exercise routine as soon as you’re feeling up to it.
When starting to develop your daily exercise routine, focus on simple cardiovascular exercises that will get your body moving and provide you an easy transition to daily exercising. Ideally, during this phase you want to focus on re-introducing fitness into your life and expanding your range of motion; remember, avoid intense exercises shortly after your balloon implantation.
A great place to start is by walking. While it doesn’t seem like much, walking is a fantastic way to adjust to a healthier and more active lifestyle. If walking doesn’t do it for you, take things a step further and go for a bike ride or even go for a swim.
These lower intensity workouts are incredibly helpful for beginners who are just picking up an active and healthy lifestyle, but that’s not all! Low intensity workouts can actually help lessen joint pain, reduce unhealthy cravings, and even boost your immune health!
In part two of our Exercises for My Gastric Balloon series, we’ll discuss more moderate intensity workouts to keep your exercise routine trending in the right direction. Until then, try mixing up your weekly exercises with some of the cardio workouts for weight loss listed above; you’ve got this!
