Health and Fitness By Ayleen Jacobs / September 1, 2015 ardio exercises aren’t only good for achieving a flat stomach; these workouts are also good for ridding one’s self of arm flab, the excess fat within the body that is among the hardest to do away with. If you need further proof, here are some cardiovascular exercises incorporating exercises for arm flab that we find most effective: Swimming Not only is it an official sport, an Olympic event, and the thing you’ll do the most during your stay at a beach, swimming is also a cardio exercise. The reason for this is your body burns a large amount of calories every time you swim. In fact, if you swim for one hour, your body will burn anywhere between 500-800 calories in the process. Your body needs to do so in order to give you the energy you need to propel yourself through the water. Since you’ll need to move your arms a lot in order to do so, you’ll effectively be keeping your upper arms toned as well. Working Out Using an Elliptical Machine Also called elliptical trainers, cross-trainers, and X-trainers, elliptical machines are stationary exercise machines that simulate climbing up a flight of stairs. Exercising with the help of an elliptical machine enables you to simultaneously work out your upper body and lower body, which will be great help with preventing arm flab. In fact, if you work out on an elliptical machine for one hour, not only will your body burn anywhere between 400-900 calories, but you’ll also be made to move your arms a lot in order to work out properly, which effectively enables you to keep your upper arms toned. Long-Distance Running or Jogging By long-distance running or jogging, we mean doing so over a distance of at least 3.1 miles (5 km). If you’re in good shape, you’ll be able to do so within 30 minutes; otherwise, you might take one hour. You’ll have to move both your arms in order to properly run or jog. By doing so, not only will your body burn more than 500 calories, but you’ll also be keeping your upper arms toned in the process. No matter how well you do cardio exercise, if you have no idea how long you should do it, you might hurt yourself in the process. According to the Center for Disease Control and Prevention, the national public health institute of the United States of America, doing either 150-300 minutes of moderate-intensity cardio exercise or 75-150 minutes of vigorous-intensity cardio exercise a week will be effective in achieving the desired result. But remember: If you don’t do a combination of cardio exercise and strength training that is most suitable for you, no matter how well you do the exercises for arm flab, you won’t achieve the best result. By best result, we mean well-toned upper arms. Despite the amount of excess fat you burn by doing cardio exercises, if you don’t do strength training, you’ll just end up with slim arms. Wouldn’t you like to have well-toned upper arms instead?