Exercising is extremely important in keeping a healthy weight, as well as reducing the risk of lifestyle diseases such as heart disease and type 2 diabetes.
If you are trying to change your lifestyle routine, cardio for weight loss is just one of the things you need in your weight loss toolbox.
Your first step in planning an efficient cardio for weight loss program is to learn just what it can do for your body.
You lose weight when you burn more calories than you eat. The best way to do that is to combine cardio, strength training with a healthy balanced diet.
Cardio is a key component because:
â€¢ When you do cardio for weight loss, your blood is pumping, you’re breathing hard, you’re sweating, and thus burning calories.
â€¢ With cardio exercises, you can increase your calorie burn with small changes: Going faster, jumping higher, climbing stairs, or trying any new activities that your body isn’t used to.
â€¢ Burning calories when doing cardio means you don’t have to cut as many calories from your diet.
â€¢ Cardio can be carried out most days of the week without worrying about any injury or overtraining.
There really is no best cardio exercise. The best is when you’ll do it on a regular basis.
Some cardio exercises provide more intensity than others.
â€¢ Exercises that include some impact, like walking, will usually boost your heart rate quicker than no-impact activities like swimming or cycling.
â€¢ High impact activities, or exercises that involve running or jumping, will often burn more calories than lower impact things like walking.
â€¢ When you get both the upper and lower body involved, as in cross-country skiing, it’s often easier to get the heart rate up and burn more calories.
Below you will find the number of calories burned in 30 minutes:
â€¢ Step aerobics: 340 calories
â€¢ Stationary bike: 238 calories
â€¢ Swimming: 270 calories
â€¢ Walking: 170 calories
â€¢ Running: 270 calories
The truth is how much cardio for weight loss you need varies from person to person and depends factors such as:
â€¢ how many calories you eat;
â€¢ how hard you exercise;
â€¢ your metabolism, age, and gender;
â€¢ your fitness level;
â€¢ your body weight.
Cardio will help you lose weight. But it is most efficient when combined with strength training and a healthy diet.