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How Much Cardio To Lose Weight Effectively and Naturally
Knowing how much calories to burn and how much cardio to lose weight are one of the steps to weight loss. Losing weight is always a challenge. Not everyone can do it successfully due to the lack of discipline, meal planning and knowledge on effective ways of eliminating the excess fats in their bodies.
If you have tried diet fads and skipping meals in the hopes of losing weight, then you are heading for disaster because instead of being effective, it will only give your body negative side effects that might be hard to recover from. Instead of trying ineffective methods, you must try cardio exercises to reach your desired weight as they are one of the fastest way to lose weight.
The trouble however, is knowing how much cardio to lose weight. The first step that you need to take in planning a cardio program is to first learn the benefits that it offers to your body.
How Much Cardio To Lose Weight
How cardio can help in losing weight
Before you even find out how much cardio to lose weight, you should find out how much calories you consume in a day. The weight loss concept is: If you burn more calories than you consume, you end up burning fats and this will lead to weight loss. So what is the best and most effective way to do such? By practicing a combination of a healthy and nutritious diet with cardio strength training.
For those who still do not know why cardio is one of the major key components in losing weight:
- Burn more calories at a time
Doing cardio exercises makes it possible to burn more calories at a time since you are increasing your heart rate to pump more blood. This will make you breathe harder, sweat more and burn more calories in the process.
- Intensify the amount of calories that you burn
Cardio exercises allow you to intensify the amount of calories that you burn, even with the slightest changes such as going faster, climbing hills, jumping higher and even by trying new activities that you haven’t done before.
- Effective on its own
Incorporating cardio exercises to your diet plan can add to the overall calorie deficit of your body. This is effective since burning calories with cardio exercises can only mean that you do not need to cut down on your meals.
- Can be done anytime
Sometimes the question is not how much cardio to lose weight but ‘when’. One of the advantages of cardio exercises is that you can do it anytime compared to strength training, which will require you to rest and recover in order to grow stronger. Cardio on the other hand, can be done anytime without the need to worry about overtraining or injury.
How Much Cardio To Lose Weight Fast
What are the best cardio exercises available?
Cardio is important in losing weight but with all the types of exercises available, how would you know how one exercise differs from another, which one is more effective when it comes to weight loss and how much cardio to lose weight a day?
The truth is, there is no such thing as the best cardio exercise and the only secret behind successfully losing weight is by doing the cardio exercises regularly. This makes it important that you look for something that you like to do in order to reach your desired body weight.
- Impact activities
Impact activities are made up of exercises such as walking that can boost your heart rate quickly.
- High impact activities and exercises
High impact activities and exercises involve jumping and running that are more effective in burning calories compared to lower impact activities such as walking.
- Whole body activities
Whole body activities include exercises that work out both the upper and lower body. This includes sports such as cross-country skiing that makes it easier to increase the heart rate and burn more calories.
Low impact exercises can still make a difference thus, making it important that you also grab the opportunity for burning calories even when you are walking from home to your office. Implementing both low and high impact exercises, and whole body activities can give you a well-rounded program that will make it easier for you to lose weight. To know how much cardio to lose weight a day, you need to at least get the idea of what cardio exercises can do for you.
Below are the equivalent calories burned for exercises done in 30 minutes:
- Stationary bike – 238 calories
- Walking at 4mph – 170 calories
- Swimming – 270 calories
- Step aerobics – 340 calories
- Running at 5mph – 270 calories
- Using the push mower in mowing the lawn – 200 calories
How much cardio to lose weight?
Knowing how much cardio to lose weight effectively is one of the determining factors when implementing cardio exercises in your diet plan. How to lose weight fast with cardio? The ACSM of American College of Sports Medicine recommend at least 60 minutes of moderate and vigorous activities done on most days within the week. You should also keep in mind that how much cardio to lose weight for women will differ compared to men.
The amount of cardio needed may vary from one person to another, and may also depend on factors such as:
- The amount of calories that you eat in a day
- The intensity of your workout
- Your age, gender and rate of metabolism
- Your level of fitness
- Percentage of body fat and weight
- Your schedule of exercises
Those who are only beginning to try out cardio exercises may start with at least three or four days of cardio exercise of their choice and implementing it at a level that they can handle. Once they get used to their regular exercise routing, they can add an extra 30 to 45 minutes of exercise. This can be done until they are strong enough to practice interval training at least once a week. Doing so can help boost the endurance and at the same time, burn more calories.
The bottom line is, cardio exercises are effective in making you lose weight. It will be more effective however, when combined with a healthy and low calorie diet, together with strength training and discipline.
How Much Cardio To Lose Weight
Find which one you like
With the wide range of cardio exercises available, it may be overwhelming to pick which one you would like to do in order to lose weight. For cardio to be effective in losing weight, it is important that you find which ones you really like in order to keep yourself motivated in losing weight.
If you choose an exercise that may burn more calories but you will dread doing, then your diet plan may still fail all together due to the lack of motivation to do it regularly. If you want, you can always enroll in a dance class or go out for a run with your friend.
How Much Cardio To Lose Weight Fast
Another optional tip is to combine cardio with weight training. This is may not suit everyone but it definitely speeds up the weight loss process as you burn more calories.
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