If you're trying to shed some weight, cardio exercise is only one of the things you require in your weight loss toolbox. The trouble is understanding how much you want, how tough to work and the best cardio exercises. Your most important step in setting up an effective cardio program is to learn just what it can do for your body.
How Cardiovascular Helps You Shed Pounds You actually know that you lose pounds when you use up more calories than you eat. The easiest way to do that's with a combination of cardiovascular, strength training and a healthy diet. Cardio is a vital part because:
- You burn off more calories at one point - Getting your pulse rate into your target heartbeat rate sector means your blood is pumping, you're respiring hard, you're sweating and consuming calories.
- You can simply add intensity to enhance your calorie burn - With cardiovascular exercise, it's easy to raise your calorie burn with little changes: Going quicker, jumping higher, climbing hills or trying new activities that your body isn't used to.
- It adds to your general calorie deficit - Using calories with exercise means you don't have to cut as many calories from your diet.
- You can do cardiovascular most days of the week - With strength training, your muscles need rest to recover and get stronger. Cardio can be done most days of the week without worrying about injury or overtraining.
The Best Cardio Exercises
You know cardiovascular is vital for weight loss, but which exercises are best and how much do you actually need for weight control?
The reality is, there actually is no best cardiovascular exercise. The best activity is the one you'll do on a regular basis. Hence finding something that you like is vital to reaching your weight management goals. Having said that , some exercises offer more strength than others.
- Impact activities: Exercises that involve some impact, like walking, will usually boost your heart rate quicker than no-impact pursuits like swimming or cycling.
- Heavy impact activities: Heavy impact, or exercises that involve running or jumping, will often burn more calories than lower impact things like walking.
- Entire body activities: When you involve both the lower and upper body, as in cross-country skiing, it's frequently better to get the pulse rate up and burn more calories.
That doesn't suggest you should not trouble with low impact exercise. Both types of activities offer opportunities to burn calories and doing both gives you a nicely-rounded program. To get an idea of quite how much cardio can do for you, take a look at the following list of common exercises. Below is the quantity of calories burned for a 150-pound person in 30 minutes:
- Step aerobics: 340 calories
- Stationary bike: 238 calories
- Swimming: 270 calories
- Walking 4 mph: 170 calories
- Running 5 mph: 270 calories
- Mowing the turf with a push mower: 200 calories
As you can see, everything from walking to cutting the grass can burn a serious number of calories, which is one reason cardio is so important for shedding pounds.
How Much Cardio Do you Need?
It's troublesome to know precisely how much cardiovascular we need for weight loss. The American College of Sports Medication and the American Heart Organisation recommend about 60 minutes of moderate- to vigorous-intensity activity on most days of the week. However the reality is, how much cardio you want differs from person to person and depends factors such as:
- How many calories you eat
- How hard you exercise
- Your metabolic rate, age and sex
- Your fitness level
- Your blubber p.c. and weight
- Your exercise schedule
That said , there are some tips for setting up an effective cardio program:
- If you're a beginner, commence with 3 to 4 days of the cardio exercise of your choice, working at a level you can handle.
- Add time each week to work your way up to 30 to 45 minutes of constant exercise.
- As you get stronger, try interval training once per week to help raise endurance and burn off more calories.
- Work your way up to 5 to 6 days of cardio and try and vary what you do and how hard you work.
You can find out more about various levels of intensity in Burn More Fat with Cardiovascular Exercise. These sample cardio schedules will help you set up your own program.
Net result, cardio will help you in losing weight. But it is best. When mixed with strength training and a healthy, low calorie diet.
How much cardiovascular do I need if I want to increase muscle?
Not everybody wants to lose pounds and gaining pounds or muscle can be quite as tricky as making an attempt to lose it. You may well think you shouldn't do cardio exercise if you are trying to put on muscle. But , cardiovascular isn't just for weight management. It also helps condition the lungs and heart and promotes health and well-being.
If your objective is to put on muscle, you will not need tons of cardio. But , doing at least 3 20-minute sessions a week will not do any harm your targets and will help you reap the advantages of cardio without burning too many calories.
How Cardiovascular Helps You Shed Pounds You actually know that you lose pounds when you use up more calories than you eat. The easiest way to do that's with a combination of cardiovascular, strength training and a healthy diet. Cardio is a vital part because:
- You burn off more calories at one point - Getting your pulse rate into your target heartbeat rate sector means your blood is pumping, you're respiring hard, you're sweating and consuming calories.
- You can simply add intensity to enhance your calorie burn - With cardiovascular exercise, it's easy to raise your calorie burn with little changes: Going quicker, jumping higher, climbing hills or trying new activities that your body isn't used to.
- It adds to your general calorie deficit - Using calories with exercise means you don't have to cut as many calories from your diet.
- You can do cardiovascular most days of the week - With strength training, your muscles need rest to recover and get stronger. Cardio can be done most days of the week without worrying about injury or overtraining.
The Best Cardio Exercises
You know cardiovascular is vital for weight loss, but which exercises are best and how much do you actually need for weight control?
The reality is, there actually is no best cardiovascular exercise. The best activity is the one you'll do on a regular basis. Hence finding something that you like is vital to reaching your weight management goals. Having said that , some exercises offer more strength than others.
- Impact activities: Exercises that involve some impact, like walking, will usually boost your heart rate quicker than no-impact pursuits like swimming or cycling.
- Heavy impact activities: Heavy impact, or exercises that involve running or jumping, will often burn more calories than lower impact things like walking.
- Entire body activities: When you involve both the lower and upper body, as in cross-country skiing, it's frequently better to get the pulse rate up and burn more calories.
That doesn't suggest you should not trouble with low impact exercise. Both types of activities offer opportunities to burn calories and doing both gives you a nicely-rounded program. To get an idea of quite how much cardio can do for you, take a look at the following list of common exercises. Below is the quantity of calories burned for a 150-pound person in 30 minutes:
- Step aerobics: 340 calories
- Stationary bike: 238 calories
- Swimming: 270 calories
- Walking 4 mph: 170 calories
- Running 5 mph: 270 calories
- Mowing the turf with a push mower: 200 calories
As you can see, everything from walking to cutting the grass can burn a serious number of calories, which is one reason cardio is so important for shedding pounds.
How Much Cardio Do you Need?
It's troublesome to know precisely how much cardiovascular we need for weight loss. The American College of Sports Medication and the American Heart Organisation recommend about 60 minutes of moderate- to vigorous-intensity activity on most days of the week. However the reality is, how much cardio you want differs from person to person and depends factors such as:
- How many calories you eat
- How hard you exercise
- Your metabolic rate, age and sex
- Your fitness level
- Your blubber p.c. and weight
- Your exercise schedule
That said , there are some tips for setting up an effective cardio program:
- If you're a beginner, commence with 3 to 4 days of the cardio exercise of your choice, working at a level you can handle.
- Add time each week to work your way up to 30 to 45 minutes of constant exercise.
- As you get stronger, try interval training once per week to help raise endurance and burn off more calories.
- Work your way up to 5 to 6 days of cardio and try and vary what you do and how hard you work.
You can find out more about various levels of intensity in Burn More Fat with Cardiovascular Exercise. These sample cardio schedules will help you set up your own program.
Net result, cardio will help you in losing weight. But it is best. When mixed with strength training and a healthy, low calorie diet.
How much cardiovascular do I need if I want to increase muscle?
Not everybody wants to lose pounds and gaining pounds or muscle can be quite as tricky as making an attempt to lose it. You may well think you shouldn't do cardio exercise if you are trying to put on muscle. But , cardiovascular isn't just for weight management. It also helps condition the lungs and heart and promotes health and well-being.
If your objective is to put on muscle, you will not need tons of cardio. But , doing at least 3 20-minute sessions a week will not do any harm your targets and will help you reap the advantages of cardio without burning too many calories.
About the Author:
Joseph Bradley has been helping folks to achieve their fitness and health goals for quite some time with his highly motivational words of support and his ability to reveal the best cardio exercises.. If you're planning to lose weigt, get in shape, or become physically fit, then follow Joseph's Cardio For Weight Loss page.
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