Cardiovascular exercise or exercise that stimulates the heart rate, respiration and blood vessels is one effective way if you want to lose weight. You should exercise at least 45 minutes, six days a week (for optimal results.)

Appropriate exercise will produce a more beautiful body and shape, as well as burn excess calories and fat. What an effective cardiovascular exercise to lose weight? Here are the types:

1. Run

Running is one of the best cardiovascular activities to lose weight. People with body weight 68 kg can burn 893 calories per hour by running eight minutes per mile. While running for 10 minutes per mile can burn about 731 calories. But running is not necessarily suitable for everyone, especially those who have problems with disorientation and sensitive to loud sports activities.

2. Aerobic

Aerobics is also effective to reduce weight because it can burn excess calories while complementing any form of hip and thigh. People with body weight 68 kg can burn about 357 calories through aerobic exercise for an hour. But the results can vary, depending on how high the activities you do when aerobics.

3. Bicycle

People with a weight of 68 kg can burn between 560 to 850 calories per hour, with cycling about 15 to 18 miles per hour. Cycling is a sport to lose weight that almost everyone can do as little likely cause injury to the muscle. Cycling can be done alone or in groups. Holds a small race around the streets surrounding the complex for more the spirit of cycling activities.

4. Swim

Swimming is also one effective exercise to burn calories, and less likely to cause injury to the hinge. Water sports are also very good for the whole body as it makes nearly all the muscles of the body work while swimming. Person weighing 70 kg can burn calories between 497 and 523, depending on style pool and speed.

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