Cardio for Weight Loss
Cardio is heart healthy and it's a great exercise, but if your goal with cardio is to burn fat, you need to take it with a stride and make it fat burning productive.
I come across many ladies who are quite active. This is all fine and dandy, but when they are active and top that with teaching spinning classes, kick boxing, high energy videos, and general cardio machines, this can be a recipe for disaster, setting your further back than when you started.
Don't go overboard with cardio. Keep it simple, yet effective.
Cardio Intensity
Cardio intensity is a factor to keep fat burning beneficial. This does not mean to do an all out killer cardio routine that leaves you crawling from the gym in a near death status, but to simply shake things up a bit to force the body to respond.
A good way to master cardio is with HIIT (High Intensity Interval Training). There are many variations of HIIT and my favorite is the 2/2 ratio.
Example of 2/2 Ratio HIIT
Minutes 1-2 - Warm up
Minutes 3-4 - Low intensity
Minutes 5-6 - High intensity
Minutes 7-8 - Low intensity
Minutes 9-10 - High Intensity
Minutes 11-12 - Low intensity
Minutes 13-14 - High intensity
Minutes 15-16 - Low intensity
Minutes 17-18 - High Intensity
Minutes 19-20 - Low intensity
Minutes 21-22 - Cool down
With HIIT, your body never falls in a rut because you are constantly changing the intensity to prevent cardio adaptation.
Progressive Cardio
Another successful cardio tactic to use is Progressive Cardio. Your body can adapt to anything in a short amount of time and Progressive Cardio can stop adaptation before it occurs. Progressive Cardio is simply increasing your cardio each week by either the numbers of day or the amount of time to invite change and prevent staleness, provided you don't overdo it.
Example of Progressive Cardio
Week 1 - 4 times a week for 20 minutes
Week 2 - 4 times a week for 25 minutes
Week 3 - 5 times a week for 25 minutes
Week 4 - 5 times a week for 30 minutes
You will notice how each week is a step advanced from the previous. This is how you make cardio work in your favor to burn fat.
Adopt Weight Training
Have you even seen someone in the gym doing endless hours of cardio and still look soft and unfit? That is because she is lacking lean muscle, which is built from weight training and excessive cardio burns muscle.
Weight training builds lean muscle mass. The more muscle you add to your frame, the less you need to rely on cardio. Muscle is metabolically active and allows you to burn more calories at rest and at play. Of course, this does not mean to kick cardio to the curve, but having a balance of both in your program will keep things interesting and will give much better body transformation results.
Summary to Cardio Queen Syndrome
Once you understand how you can manipulate cardio, you will be able to master the fat burning game. Realize that you don't need three or four different cardio methods stacked on top of one another. Just use cardio wisely and you will have the advantage. Remember, cardio is a fat loss tool, not the determining factor.
It is no surprise that diet and fitness go hand in hand, and using cardio for weight loss is an excellent way to boost the body’s fat burning potential as well as take advantage of other health benefits that better fitness provides.
About Cardio Exercise
Cardiovascular exercise is a more technical term for familiar aerobic techniques. Cardio workouts are engineered to last for an extended period of time – typically 30 to 60 minutes – and use a wide range of large muscles to elevate an individual’s heart rate. As the heart rate increases, the body breathes deeper and expands blood flow to the muscles in use.
Cardio exercise stimulates weight loss because of its extended time frame. Initially, the body will burn glycogen, otherwise known as stored sugar, for the energy needed to maintain the exercise. After the available glycogen supply is depleted, however, the body relies on fat for maintaining energy for the activity. It is the burning of these fat stores that results in greater weight loss.
Types of Cardio
There are many fat burning exercises that can be used for cardio for weight loss. The key is to find an exercise that is enjoyable and easy (so you are more likely to do it more frequently and for longer periods of time), as well as one that uses large muscles that will help elevate the heart rate. Popular types of cardio exercises include:
- Jogging or running
- Singles tennis games
- Biking or cycling
- Swimming
- Brisk walks or hiking
- Stair climbing
- Elliptical machines
- Jumping rope
- Kick-boxing
- Step, dance, or jazz aerobics
- Aqua aerobics
Even individuals who don’t have time for regular exercise can still enjoy the benefits of a cardio workout by making adjustments to their daily routine. Speeding up the pace of housecleaning and yard work can create a cardio workout, and walking to a local store instead of driving can automatically add more cardio time into even the busiest schedule.
Regardless of the type of cardio you choose, it is best to find an exercise that uses a variety of muscle groups, a wide range of motion, and is suitable to your physical abilities. Before beginning any exercise regimen, consult a physician to discuss proper exercise techniques and what target heart rate you should achieve for the best cardio workout.
Cardio Benefits
In addition to using cardio for weight loss, many people enjoy additional benefits from this type of increased exercise. Cardiovascular exercise can:
- Increase physical stamina and endurance.
- Help lungs work more efficiently and gain a greater capacity.
- Stimulate more efficient blood flow to muscles, which helps relieve cramps and remove the body’s toxins.
- Release endorphins into the bloodstream, providing a natural “high.”
- Increase the body’s flexibility.
- Lower blood pressure and bad cholesterol levels.
Combined with weight loss, these health benefits greatly increase the quality of life and can allow individuals to enjoy far more activities than they would be able to without a healthy lifestyle.
Using Cardio for Weight Loss
To use cardio exercise to enhance weight loss, it is important to opt for a regular cardio routine. A steady regimen of 30 to 60 minutes of cardio exercise 3 to 4 times per week is recommended, though individuals who have not exercised regularly should start with shorter workouts to allow their bodies time to develop the stamina for longer sessions. Interval training – where more rigorous portions of a workout are interspersed with easier exercises in the same session – is particularly effective at increasing the heart rate while still adjusting to each individual’s exercise level.
To keep the workout fresh and interesting, it is also critical to change routines periodically. A new routine or different type of exercise will work different muscles, spreading the benefits of the exercise throughout the body. New techniques will also keep the participant interested and engaged in the activity rather than making it a chore. By staying interested in the exercise, it is more likely that a regular routine will be adhered to and the long-term benefits of cardio exercise can be experienced.
Best Time to Do Cardio
While there is no “wrong” time to do cardio for weight loss, there is some evidence that the most efficient time is in the morning before eating breakfast. The theory is that individuals who do cardio after a meal must first burn off the excess sugar and carbohydrates they’ve just ingested, which means that less fat will be burned away during the duration of the workout. By working out before eating, more stored fat will be converted to energy and the weight loss benefits may be noticed sooner. After the workout, eating a healthy breakfast will restore the body’s energy level and prevent the period of lethargy that may follow.
It is important to note, however, that doing cardio at any time is beneficial. If the only time an extended exercise period can be arranged is in the evening, the benefits will still accumulate, though the weight loss may be more gradual. In addition, many exercise physiologists and nutrition researchers believe that the primary key to weight loss is not what time you exercise, but rather creating a calorie deficit by either eating fewer calories with a properly balanced, healthful diet or burning more calories on a daily basis, and ultimately adopting a healthy combination of both.
Avoiding Injury
Because cardio workouts are so extensive, it is important to take appropriate precautions to prevent injuries.
- Wear appropriate footwear with adequate support and cushioning to prevent stress fractures and joint pain.
- Drink plenty of water before, during, and after the workout to keep the body properly hydrated.
- Be sure to stretch and warm up muscles before intense workouts to prevent strains.
Cardio Won’t Work by Itself
Despite the benefits of cardiovascular exercise and what it does contribute to weight loss, the most effective weight loss plan incorporates more than aerobic exercise. Healthy eating habits are essential to provide adequate nutrition to hard-working muscles, and strength training will help build muscles that can operate more efficiently, further stimulating weight loss. By developing a well-rounded diet and exercise plan, with cardio for weight loss as an integral part of the routine, it is possible to create a healthy lifestyle that will lead to many physical and emotional benefits.