Cardio is the best among all the other methods for weight loss. Even though you are a food lover, you don’t have to worry about eating foods as much as you want. Cardio exercises burn fat more than any other fat burning methods and help you achieve your desired goal soon.
Exercise that increases the heart beats is called cardio exercise. Some of the cardio exercises are jumping, running, cycling, swimming, skipping, rowing, walking, stair climbing, aerobic dance, boxing, etc.
Besides weight loss cardio exercises help in improving the overall health performance and give you strength.
DAILY CARDIO REQUIREMENT
How long your cardio exercises should last for weight loss depend on your fitness level and amount of your daily calorie consumption. In order to lose weight, amount of calorie burn should be more than that of consumption. A beginner should aim for at least 45 minutes of cardio exercise. This will help him burn about 300-500 calorie per day. As a result it, he or she will manage to burn about 2100-3500 calories per week which is an approximately 1-kilo reduction in weight.
Another important thing you should keep in mind is that you should not go for the maximum at once instead you should be consistent with your daily schedule. Because for a sustainable weight loss many experts recommend that aiming to lose just 1-2 kilo per week is the best. Some experts also suggest that cardio exercise with an empty stomach is very effective for weight loss. Cardio exercises can be done for the whole week keeping one session of 45-60 minutes a day.
CARDIO EXERCISES AND CALORIE BURN CHART:
Given below are some types of cardio exercises and how many calories burn through them per hour:
Walking (Burns 300-400 Calories Per Hour)
Running (Burns Around 600-800 Calories Per Hour)
Cycling (Burns Around 500-600 Calories Per Hour)
Rowing (Burns Around 600-800 Calories Per Hour)
Swimming (Burns Around 500-600 Calories Per Hour)
Jumping Rope (Burns Over 800-1000 Calories Per Hour)
Stair climbing (Burns 500-600 calorie per hour)
Aerobic dance (Burns 600-700 calorie per hour)
Boxing (Burns 600-800 calorie per hour)
FAT BURNING HEART BEAT RATE:
While at rest the average heartbeat rate for most people lies between 60-100. But if you exercise harder your heart beat rate will increase and reach a zone called fat burning heartbeat rate. As a result of it, your body will start burning fats instead of carbohydrate that help in losing more weight from the body.
To effective burn more fats from the body, your heartbeat rate should be 70 per cent of your maximum heart beat rate. To determine your maximum heart beat rate, subtract your age from 220. Suppose your age is 28 years then, your maximum heartbeat rate is 220-28=192 beats. That means to enter the fat burning zone you should keep your heartbeat rate to about 135 through exercises.
WEIGHT LOSS VS MUSCLE GAIN:
Amount of cardio for weight loss is different from that of muscle gain. To a person who wants to build muscles, excessive cardio exercise will burn more calorie which is required for repairing and building muscles. So, he or she must take a short period of cardio to burn fats and to get physical strength to require for weight training. However, if you want to lose weight, short period cardio of only 20-30 minutes will not be effective. You should go for at least 45 minutes to 1-hour cardio to burn more calorie.
HOW TO KEEP CARDIO EXERCISE HABIT:
1. Keep motivating yourself by checking your weight reduction every week.
2. Try to start from a simple exercise like walking, running, cycling, etc.
3. Keep a simple calendar and mark the dates using a pen to remind you how often you do cardio.
4. Set the desired goal and break it every day.
5. Try to exercise with your favourite music.
6. Set alarm on your mobile phone to remind you of the exercise session.
7. Try to exercise daily at the same time.