There are a few mistakes to avoid if you wish to exercise to reduce weight. For example, you could exercise too much and end up overeating as a result. Alternatively, you may not be working out enough and thus not seeing any results on the scale.
Common forms of cardio include walking, jogging, swimming, cycling, and fitness classes. Cardio machines may include a rower, elliptical, stair climber, upright or recumbent bike, and treadmill.
While cardio burns calories and aids in weight reduction, combining it with strength training activities at least two to three times per week will help you lose weight faster.
The quantity of cardio you need to lose weight is determined by several factors, including your current weight, food, level of daily activity, and age.
Weight-loss cardio
You must develop a calorie deficit to lose weight. The number of calories you eat must be less than the number of calories you expend. The quantity of weight you lose is determined by the amount of exercise you’re willing to do in a week.
To observe significant results, you should obtain at least 150 to 300 minutes of moderate-intensity cardiovascular exercise or 75 to 150 minutes of vigorous-intensity aerobic exercise each week, according to the United States Department of Health and Human ServicesTrusted Source.
At least two days a week, you should engage in strength-training activities that target all major muscle groups.
To lose one pound every week, you must produce a 3,500-calorie deficit, which means you must burn 3,500 more calories in one week than you consume.
Factors that affect how quickly you burn calories
Before you begin a weight-loss journey involving cardiac exercise, you should be aware that some elements influence how rapidly you burn calories and, as a result, how quickly you lose weight.
- Age. The older you are, the fewer calories you can expect to burn.
- Body composition. If you have a greater amount of muscle mass, you’ll burn more calories during exercise than someone who has a higher percentage of fat.
- The intensity of the workout. The more vigorous the workout, the more calories you’ll burn in one session.
- Gender. Men burn calories faster than women.
- Overall daily activity. The more sedentary you are during the day, the fewer overall calories you’ll burn.
- Weight. The greater your weight, the more calories you’ll burn.
- Which cardio exercises burn the most calories?
Choose physical activities that burn the most calories in the least period to make the most of your time spent exercising. This usually entails utilizing your lower body’s big muscles at a moderate or intense intensity.
A 154-pound person can burn between 140 and 295 calories in 30 minutes of cardiovascular activity, according to the Centers for Disease Control and Prevention (CDC)Trusted Source. Here are some various cardio methods and how many calories you can burn in 30 minutes with each:
- hiking: 185 calories
- dancing: 165 calories
- walking (3.5 mph): 140 calories
- running (5 mph): 295 calories
- bicycling (>10 mph): 295 calories
- swimming: 255 calories
Creating an initial workout routine
You must expend 3,500 calories more than your body requires to shed one pound. If you want to lose one to two pounds every week, you’ll need a daily calorie deficit of 1,000 calories.
Assume your daily caloric intake is 2,200 calories. You’ll need to cut 500 calories from your daily caloric intake and expend 500 calories through activity.
With this in mind, design a fitness routine that involves cardiovascular exercise on most days of the week and strength training on at least two days.
Exercise for the heart and lungs. Cardio exercise should be done three to five times a week for 30 to 60 minutes each time.
Strength training is a good thing to do. Perform strength training exercises involving all major muscle groups two to three times each week.
Stretching and flexibility are important. Stretching and flexibility exercises should be done daily.
Rest. Every week, take at least one to two days off. On your rest days, you can do active recovery exercises like yoga or gentle stretching.
