There is no doubt that losing weight is a journey, there are many paths you can take during work to reach your goal, and cardio exercises are one of the proven and effective ways to lose weight and improve your health in general.
So we’re going to show you how much cardio exercise it takes to lose weight, according to the site GreatistAmerican.
What are cardio exercises?
Cardio exercise, or as it is also called cardio, because it improves heart rate and breathing, and is often referred to as aerobic exercise.
And one session of cardio exercises can affect the following:
Increase your heart rate in the moderate intensity range from 50% to about 70% of your maximum heart rate.
Increase your breathing rate and make you sweat.
They make you use a large group of muscles (such as your upper body or your legs).
What are other cardio exercises?
- Jogging or brisk walking
Can cardio exercise help me lose weight?
Yes, these exercises can burn calories and help you lose weight, but there are other things to consider.
In order to lose weight, you need to create a caloric deficit, which means that you have to burn more calories than you consume.
Weight loss depends largely on diet, as well as on the amount of exercise you exercise per week in order to achieve this caloric deficit.
A diet that includes complex carbohydrates, fruits, vegetables, healthy fats and protein, along with regular exercise, can help you lose weight.
And healthy weight loss also involves losing between half a kilogram and one kilogram per week.
The speed with which it takes to burn calories with cardio exercise also involves some other factors, such as:
- Age: The younger you are, the more calories you will burn.
- Gender: Women burn calories more slowly, compared to men.
- the weight: The higher your weight, the more calories you will burn.
- Body composition: People with more muscle mass will burn more calories, compared to those with higher fat percentage.
- Aerobic exercise intensity: More intense exercise will burn more calories.
- Daily activity in general: If you live a sedentary lifestyle in general, you will burn fewer calories.
How much cardio exercise is required to lose weight?
The US Department of Health and Human Services recommends doing moderate-intensity cardio for at least 150 to 300 minutes (or high-intensity cardio for at least 75 to 150 minutes) a week, to make a big difference.
Moderate-intensity cardio includes brisk walking that makes you sweat a little and breathe a little harder than usual, but still can talk.
High-intensity cardio exercises make you breathe quickly and hard, making speaking very difficult (such as very difficult high-intensity interval training or jogging).
So, at a minimum, to do some cardio, you need 30 minutes of brisk walking 5 days a week. But depending on your body, you may need to spend more time walking or trying a more intense exercise.
Burn calories with various cardio exercises
If weight loss is your goal, choosing exercises that burn the most calories in the shortest time will help you get the most out of your workout. Choose moderate to high-intensity exercises that work with the larger muscles in your lower body.
The CDC says that an adult who weighs 70 kg and does cardio exercises for 30 minutes can burn between 140 and 295 calories.
Also common cardio exercises and the estimated number of calories you can burn in 30 minutes include:
|Cardio exercise||Lost calories|
|Walk (3.5 mph)||140 calories|
|Walking in rural places||185 calories|
|Running 10 km||295 calories|
|Bike ride 12 km||295 calories|
Remember, these are only estimates. The actual number of calories you will burn depends on your current weight and other factors specific to your body.
Establish your own cardio routine
To create your own exercise plan, cardio training should come first on most days, and make strength training a secondary matter.
- Cardio: You should do cardio exercises for 30 to 60 minutes, 3 to 5 days a week.
- Strength exercises: Add to your routine strength training exercises that affect major muscle groups for 2 to 3 days a week.
- Stretching and flexibility exercises: Make sure to do stretching and flexibility exercises daily.
- Comforts: Set aside a day or two to rest each week. If desired, rest days can include light stretching exercises, yoga exercises, or other simple movement options.
At a glance, your daily weight loss exercise routine might look something like this:
|Saturday||30 minutes of medium-intensity cardio and full-body workout|
|Sunday||30 minutes of medium-intensity cardio and full-body workout|
|Tuesday||25 minutes of high-intensity cardio|
|Wednesday||30 minutes of medium-intensity cardio and full-body workout|
|Thursday||25 minutes of high-intensity cardio|
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