cardio exercises
What is cardio? Cardio exercises increase heart rate and breathing rate. The best cardio exercises for burning fat are running, brisk walking, cycling, etc.
Cardio exercises increase heart rate and breathing rate. Maybe you have heard the name of cardio more these days. What is the meaning of cardio exercises? These exercises are usually performed on large muscle groups. Examples of cardio include jogging and cycling. Cardio exercises help the health of the heart, blood vessels and lungs, and on the other hand, they have a significant effect on weight loss. If you want to know more about what cardio exercises are, stay with us until the end of this article.
What is cardio?
Cardio is known as an aerobic exercise. By performing cardio exercises, the cardiovascular system is activated and oxygen reaches all the working muscles. When you run on the treadmill or take a brisk walk and sweat, you are doing cardio. Cardio exercises:
They involve large muscle groups such as the legs.
They need to control their breathing.
They increase the heart rate.
The most common cardio exercises are: walking, running, swimming and cycling.
Cardio exercises play a role in burning calories and cause weight loss and slimming, but if you want to speed up your weight loss process, it is better to do strength training 2 to 3 times a week in addition to cardio.
How does cardio cause weight loss?
Experts say that you need 2 factors to lose weight: a healthy diet and increased physical activity. To lose weight, a person must consume fewer calories than he burns. There should be regular physical activity to help burn calories.
Cardio is a great way to burn fat and lose weight. Cardio exercises make you sweat, get your heart rate up, and burn calories stored in your body. In addition to cardio, if you buy diet pills with the doctor’s advice, you will undoubtedly be more successful.
How much cardio should we do to lose weight?
The right amount of cardio for weight loss varies from person to person and depends on various factors. In general, it is recommended that people have a weekly exercise program that includes the following:
150 minutes of moderate intensity cardio such as brisk walking
75 minutes of high intensity cardio like running
This amount of exercise every week is recommended to all people in order to maintain body health. Combined with a proper diet, this amount of cardio will work for most people to lose weight. However, some people may find it very difficult to lose weight for various reasons and need more exercise.
The best cardio for fat burning
Among the cardio exercises for weight loss, choose the activity that burns the most calories in the shortest time. These activities usually include exercises that involve the large muscles of your lower body with moderate or intense intensity.
Roughly speaking, a 70 kg person can burn 140 to 295 calories in 30 minutes of cardio exercise. The best cardio exercises that are recommended to help you lose weight are:
Brisk walking: burns 185 calories in 30 minutes.
Dancing: burns 165 calories in 30 minutes. Fitness tips for beginners
Running at a speed of 8 kilometers per hour burns 145 calories.
Swimming: 255 calories for half an hour
Cycling 16 kilometers per hour: burns 295 calories.
How long does it take for cardio to work?
Some sources say that burning 3,500 calories through cardio exercises will lead to weight loss of half a kilo. However, metabolism is different in different people and with this amount of calories burned, weight loss may be more or less in some people. Metabolism refers to the chemical reactions in the body that convert food into energy.
Various factors affect the level of metabolism; including age and physical activity level. So we can’t accurately determine how much weight you will lose by doing cardio exercises. How well you stick to your weight loss diet has a big impact on how much weight you’ll lose with cardio.
What factors affect weight loss?
A set of factors affect people’s weight:
Genetics: Genetic factors affect the way fat is stored and energy consumed in the body and thus contribute to obesity and thinness.
Living environment: If your living environment does not have green space or a suitable space for exercise, it will be a little difficult to do exercises.
Chronic diseases: Some chronic diseases can cause obesity or limit some sports exercises.
Taking some medications: Weight gain may be a side effect of some medications. Medications such as antidepressants and antipsychotics.
Losing weight requires a lot of patience and perseverance. So don’t rush and stick to your diet and exercise.
It is interesting to know that gender also plays a role in burning calories. Men burn calories faster than women.
Cardio tips for beginners
If you are a beginner and want to start cardio exercises, pay attention to the following points:
In addition to cardio, do interval training once a week to increase your endurance and burn more calories.
Choose a type of cardio that you enjoy and that makes you feel good. Brisk walking is a very suitable cardio exercise that is possible for almost everyone.
Every week, try to increase the duration of your exercises a little.
When you’re just starting cardio, do it 3 days a week at a moderate intensity.
Your exercises should last at least 20 minutes.
Have variety in your cardio exercises and gradually increase the intensity of your activity.
Is cardio effective for muscle building?
Do not think that cardio is only suitable for slimming and fat burning, and if you are looking for muscle building, you should not do cardio exercises. If your goal is to build muscle, you don’t need to do hours of cardio. But doing at least three 20-minute cardio sessions per week will not only hurt your muscle building goals, but it will also increase your calorie burn and increase your lean muscle mass. Keep in mind that high-intensity strength training can also help increase your heart rate.