Cardio & Weight Loss

Weight loss and cardiovascular exercise go hand in hand. While there are many alternatives for losing weight, cardio provides an outlet to improve physical health and burn plenty of calories at the same time. The incorporation of a consistent cardio program is one step toward a healthier lifestyle.

  1. Weight Loss

    • There is a mathematical equation for weight loss. A 1-pound loss comes from 3,500 burned calories. This means that you must burn 3,500 more calories than what is consumed to lose 1 full pound. It isn't healthy to simply not eat. An achievable goal is to lose 1-2 pounds per week. This is a rate of loss that can be sustained over a period of time to reach your goal weight. Trying to lose too much too fast can result in health problems or lead to quitting when results are not achieved immediately. Effective weight loss takes place with a healthy diet and consistent exercise program.

    What Is Cardio

    • Cardio is sustained activity that elevates your heart rate over a specified period of time. Generally it is a low-resistance exercise program that allows you to maintain this elevated heart rate.

    Benefits of Cardio

    • Cardio has many benefits. A regular program will allow your body to burn off large numbers of calories with each workout. With consistency, your body's metabolism will also increase. This means that your body will be able burn calories at a higher rate, even when it's not active. Cardio can be an aid in reducing blood pressure and cholesterol levels as well. The heart is arguably the most important muscle in the body as it keeps your blood flowing. Cardiovascular exercise is how you strengthen it. You can also benefit from better sleep and your body will be better equipped to fight off disease.

    Activities

    • Before selecting which of the many cardio activities you are going to perform, figure out what you enjoy doing. To maintain a consistent exercise program, it is very helpful to select something you don't dread. A good cardio workout can be accomplished through running, jogging, swimming, walking, biking, hiking, racquetball, cross-county skiing, elliptical machines and treadmills to name a few. If you despise running, there is no need to do it. It will only provide you with a reason not to exercise.

      After you decide which exercise to perform, be sure you have the right equipment. If running is your thing, get some good comfortable running shoes. When selecting your routine, keep in mind that you can alter which activities you do. It is not necessary to always perform the same thing.

    Schedule

    • The schedule for cardio should consist of at least three 30-minute workouts per week. The American College of Sports Medicine recommends three to five days a week for most cardiovascular programs. For beginners, perform these activities on alternating days. A normal three-day schedule is Monday, Wednesday and Friday or Tuesday, Thursday and Saturday. The day of rest in between workouts provides your body with necessary rest for the muscles and joints to recover until your body gets comfortable with working out. When you gain a higher level of endurance, you can expand the cardio to four to five days per week. It is recommended not to exceed five days of cardio in a week as your body still requires rest for the muscles to recover.