1/18/2013

how much cardio to lose weight


Cardio exercise is very important if you want to loose weight, but you may want to know at the first how much cardio to lose weight, what type of cardio exercise to lose weight, how hard to work to see weight loss results.
The best rule for weight loss is "You can lose weight if your calories intake is less than you calories consumed", you can reach this goal with a good combination of cardio exercise and a healthy diet. This can help you burn more calories and keep you the target heart rate for weight loss.
Also you can increase you weight loss by increase your calorie burn, you can do this increasing using cardio exercises such as jumping, climbing hills, going faster or any other cardio exercises. The good thing in cardio exercise is that you can do it most days of the week without the need to rest your muscles.

What are the best cardio exercises to lose weight?

The answer of this question is basely depending upon you, and how much you will do it in regular basis. Try the one you can do it with much interesting. This will help you to reach your weight loss goal. But I think that walking is the best one without dept, you can do it any time and any place. Also don’t forget to combine walking with other hard cardio exercises like running or jumping. Try to do all these cardio exercises on all your body, both the upper and lower body, this can help you to burn more calories, and so lose more weight.
The list below will help you to find how much cardio to lose weight; this is the number of calories burned for a 150-pound person in 30 minutes:
  • Step aerobics: 340 calories
  • Stationary bike: 238 calories
  • Swimming: 270 calories
  • Walking 4 mph: 170 calories
  • Running 5 mph: 270 calories
  • Mowing the lawn with a push mower: 200 calories

How Much Cardio I need to lose weight?

It's tough to know exactly how much cardio we need for weight loss. The American College of Sports Medicine and the American Heart Association recommend about 60 minutes of moderate- to vigorous-intensity activity on most days of the week. But, the truth is, how much cardio you need varies from person to person and depends factors such as:
  • How many calories you eat
  • How hard you exercise
  • Your metabolism, age and gender
  • Your fitness level
  • Your body fat percentage and weight
  • Your exercise schedule
That said, there are some tips for setting up an effective cardio program:
  • If you're a beginner, start with 3 to 4 days of the cardio exercise of your choice, working at a level you can handle.
  • Add time each week to work your way up to 30 to 45 minutes of continuous exercise.
  • As you get stronger, try interval training once a week to help boost endurance and burn more calories.
  • Work your way up to 5 to 6 days of cardio and try to vary what you do and how hard you work.
How much cardio do I need if I want to build muscle?
Not everyone wants to lose weight and gaining weight or muscle can be just as tough as trying to lose it. You may think you shouldn't do cardio exercise if you're trying to gain muscle. But, cardio isn't just for weight loss. It also helps condition the heart and lungs and promotes health and well-being.
If your goal is to gain muscle, you won't need tons of cardio. But, doing at least three 20-minute sessions a week won't hurt your goals and will help you reap the benefits of cardio without burning too many calories.
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