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Faizan
When performing cardio, or aerobic exercise, you use oxygen to convert fat into energy. Various cardio activities, such as running, cycling or swimming, involve the large muscle groups in rhythmic movements over sustained time periods. By combining regular cardio workouts, which raise your heart rate and will have you breaking a sweat, with a nutritional plan for weight loss, you can slim your thighs.
Work the Heart and Thighs
Fat stored in the thighs tends to be stubborn and hard to shed. Doing hundreds of leg lifts to spot reduce doesn’t work. You’ll need to boost your metabolism via cardio workouts and reduce the overall percentage of your body fat. Among the many aerobic workouts for your thighs are walking, jogging, running, cycling, rope jumping, rowing, swimming, stair climbing, hiking, cross-country skiing or playing singles tennis or basketball. According to the Centers for Disease Control and Prevention, an adult should perform 150 minutes of moderately intense activity -- such as power walking -- or 75 minutes of vigorous aerobic activity -- such as running -- per week. To shed weight and reap more health benefits, you should double the weekly recommendation.
The Power of Short Bursts
Cardio intervals involve performing short bursts of high-intensity exercise followed by a recovery period of moderate aerobic activity. Known as high-intensity interval training, this method can significantly improve your cardiovascular system and boost your metabolism or ability to burn fat. In a 2008 study from the Ontario-based University of Guelph, eight women cycled for 10 intervals consisting of four minutes of hard riding with a two-minute rest. Over a two-week period, they completed seven interval sessions. Post-training, the amount of fat the subjects burned for an hour of moderate cycling increased by 36 percent.
An Interval Session
If you perform cardio interval workouts, you may be able to accelerate the process of burning the fat from your thighs. For example, a 50- to 55-minute session can consist of a three-minute warm-up, eight minutes of brisk walking at 3.5 to 4 miles per hour, two minutes of running, repeating the walk-run interval two to four more times, and then doing a two-minute cool-down with a leisurely walk. You can also use other types of cardio equipment -- stair stepper, elliptical trainer or stationary cycle -- or do the interval session outdoors and use hills to boost the intensity of the workout, according to “Six-Week Bikini Countdown” by Karon Karter
Do What’s Good for You
If you have cardiovascular issues, such as high blood pressure or heart disease, avoid cardio interval training. Performing at maximum intensity can put too much pressure on your heart and cause a stroke or heart attack. Also, if you have arthritis or joint problems, a low-impact and moderate cardio workout may be a safer option. If you’re fit, you may want to include one or two interval workouts in your weekly exercise regimen. Before engaging in any form of sustained cardio activity for your thighs, perform a five- to 10-minute warm-up of light aerobics, such as jumping jacks, rope jumping or jogging.
Work the Heart and Thighs
Fat stored in the thighs tends to be stubborn and hard to shed. Doing hundreds of leg lifts to spot reduce doesn’t work. You’ll need to boost your metabolism via cardio workouts and reduce the overall percentage of your body fat. Among the many aerobic workouts for your thighs are walking, jogging, running, cycling, rope jumping, rowing, swimming, stair climbing, hiking, cross-country skiing or playing singles tennis or basketball. According to the Centers for Disease Control and Prevention, an adult should perform 150 minutes of moderately intense activity -- such as power walking -- or 75 minutes of vigorous aerobic activity -- such as running -- per week. To shed weight and reap more health benefits, you should double the weekly recommendation.
The Power of Short Bursts
Cardio intervals involve performing short bursts of high-intensity exercise followed by a recovery period of moderate aerobic activity. Known as high-intensity interval training, this method can significantly improve your cardiovascular system and boost your metabolism or ability to burn fat. In a 2008 study from the Ontario-based University of Guelph, eight women cycled for 10 intervals consisting of four minutes of hard riding with a two-minute rest. Over a two-week period, they completed seven interval sessions. Post-training, the amount of fat the subjects burned for an hour of moderate cycling increased by 36 percent.
An Interval Session
If you perform cardio interval workouts, you may be able to accelerate the process of burning the fat from your thighs. For example, a 50- to 55-minute session can consist of a three-minute warm-up, eight minutes of brisk walking at 3.5 to 4 miles per hour, two minutes of running, repeating the walk-run interval two to four more times, and then doing a two-minute cool-down with a leisurely walk. You can also use other types of cardio equipment -- stair stepper, elliptical trainer or stationary cycle -- or do the interval session outdoors and use hills to boost the intensity of the workout, according to “Six-Week Bikini Countdown” by Karon Karter
Do What’s Good for You
If you have cardiovascular issues, such as high blood pressure or heart disease, avoid cardio interval training. Performing at maximum intensity can put too much pressure on your heart and cause a stroke or heart attack. Also, if you have arthritis or joint problems, a low-impact and moderate cardio workout may be a safer option. If you’re fit, you may want to include one or two interval workouts in your weekly exercise regimen. Before engaging in any form of sustained cardio activity for your thighs, perform a five- to 10-minute warm-up of light aerobics, such as jumping jacks, rope jumping or jogging.
