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How long should you do cardio for weight loss?
It is impossible to achieve a beautiful and toned body without physical exercise. Proper nutrition and moderate calorie intake are important factors for weight loss, but to burn fat it is necessary to lead an active lifestyle. To get rid of extra centimeters on the waist and hips, it is important to know how much cardio you need to do per week and what the effectiveness of such exercises is.
What do cardio workouts give the body?
A special type of physical activity, the main task of which is to accelerate the heart rate, and as a result, blood flow speeds up and metabolic processes are triggered and accelerated. To perform any exercises, especially at high intensity, energy is required, which the body receives in the form of calories from food intake. During workouts, this energy is consumed from fat reserves, as well as after the end of the session, in order to restore heartbeat and breathing.
How many times a week should you do cardio for weight loss? In fact, it is all individual, but the benefits of cardio are truly enormous. Intensive workouts are recommended for everyone, even if weight loss is not the goal.
The main benefits of cardio:
- The cardiovascular system is strengthened. During aerobic exercise, the heart muscle is trained, which makes it stronger, ensures better performance, and regulates the heart rhythm. Therefore, cardio is a prevention of various heart and vascular diseases.
- The respiratory system improves. Under the influence of increased load, the amount of oxygen in the blood increases. Therefore, after a workout you may feel a surge of energy. Cardio also stimulates an increase in lung capacity.
- Metabolism speeds up. An unhealthy lifestyle significantly slows down metabolic processes in the body. This leads to the accumulation of fat reserves because calories are not burned. During cardio workouts, the amount of oxygen in the blood increases, blood flow intensifies, which accelerates calorie burning.
- Immunity is strengthened. After intensive exercise, antibodies from the blood quickly spread throughout the body, creating protection against pathological microorganisms and viruses that enter the body from the external environment.
- Tension is relieved, mood improves, and resistance to stress increases. During cardio, endorphins are released. Pleasant fatigue after workouts will make sleep deep and restful.
Features of Different Types of Cardio
Each type of workout has its own characteristics, but all of them are aimed at improving the cardiovascular system and strengthening the immune system. Here are the main types of cardio:- running. The simplest and most accessible type of exercise in this category. All muscles are involved in the process. Running promotes rapid weight loss, and you can train at home, in the gym, or outdoors. During the cold season, it is recommended to run indoors on special treadmills. A trainer will select the optimal speed and intensity of the workout and explain how much cardio is needed to lose weight;
- jumping. You can use a jump rope or a trampoline. Jumping is one of the most effective cardio workouts, but also one of the most difficult. If you jump rope, you need a flat surface without obstacles. Apartment rooms are not always spacious enough, and the weather outside is not always favorable. Therefore, it is better to jump rope or use a trampoline in the gym, alternating with other types of exercise;
- swimming. A type of cardio that promotes fast and effective weight loss as well as muscle strengthening. It is a universal workout that allows you to engage every muscle. An excellent choice if running or jumping is contraindicated. Swimming is accessible to almost everyone;
- yoga. An excellent cardio workout. The exercises are recommended for those who have contraindications to running and other high-intensity activities. Yoga helps address such problems as swelling and lymphatic stagnation, back pain, and excessive nervous tension.
Workout Duration
The main factors that affect the duration of a workout are the intensity of the session, the complexity of the exercises, and the fitness level of the individual. How many times a week and for how many minutes should an effective workout last? If the goal is to lose weight as quickly as possible, it is recommended to exercise for about 1–1.5 hours, 3 times a week. However, this is not a fixed value that will be universal for everyone. It is important to adequately assess your abilities; beginners who have never done cardio before should consult an experienced trainer to determine the optimal load and workout duration. Training with a coach is more effective because the specialist will guide you on how to perform the exercises correctly, correct mistakes, and provide motivation to continue fighting excess weight instead of stopping at the first changes in your body shape. When deciding to lose weight by working out at the gym or choosing other types of activity, it is recommended to consult a doctor, because during cardio the body is subjected to a high load, so it is necessary to rule out possible contraindications.
Cardio workouts are an effective aid in burning calories, getting rid of fat deposits, increasing endurance, and strengthening the immune system. You need to exercise regularly, 2–3 times a week. It is also necessary to move more throughout the day, and after work it is recommended to walk more in the fresh air. Proper nutrition is also very important for fighting excess weight, so the diet should include proteins, fats, carbohydrates, vitamins, and micronutrients found in whole grain bread, cereals, durum wheat pasta, vegetables, fruits, and clean water. It is better to give up sugary drinks, confectionery, fast food, and alcohol. Knowing how long you need to do cardio to lose weight can help you get your body in shape and maintain a comfortable weight.
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