How Much Cardio Per Day for Weight Loss

How Much Cardio per Day for Weight Loss

Cardio exercises can be divided into three basic categories: Moderate intensity cardio, high-intensity cardio, and interval training. The more vigorously you exercise, the more calories you burn. This leads to weight loss. Strength training is also an essential part of your workout. Ideally, you should do approximately two hours of moderate intensity cardio every day.

Moderate intensity cardio

Moderate cardio is a great way to burn calories. You can do this kind of exercise for a short period of time, but it will train your body to burn fat more effectively. This type of exercise is best performed for about an hour to two hours. It also has the benefit of being easy on your joints.

The American Heart Association recommends doing moderate exercise for at least 30 minutes a day. For this type of exercise, the participant’s heart rate should be between 60 and 75% of maximum heart rate. The goal is to keep your heart rate at a level that will allow you to speak comfortably while exercising. This level of intensity is important for preventing disease, improving mood, and supporting weight loss. In addition to exercising regularly, moderate exercise can also include tasks that increase your heart rate. For instance, brisk walking, raking the yard, mopping the floor, and playing tennis with a partner can all be categorized as moderate-intensity cardio.

Interval training

The best way to burn fat is to mix up your cardio routine and combine interval training with steady-state exercises. This is because interval workouts are intense and put more strain on the body. It’s recommended that you start by doing steady-state workouts and then incorporate short intervals at least twice a week. These workouts should be about 30 minutes long and will allow you to keep the intensity up.

HIIT is a popular way to burn calories. The workout consists of short intervals of high intensity exercise followed by periods of moderate intensity. It’s also important to incorporate strength training into your routine. This type of exercise helps you convert fat to muscle and improves your overall physique.

Walking or jogging

Walking is a low-impact exercise that is good for both your joints and your waistline. Runners have a lower risk of hip replacements and walkers have a lower risk of osteoarthritis. Runners also tend to have lower BMIs, which means less stress on their bones. Walking is also an excellent activity for beginners, as it is low-impact and helps your body get used to the physical exertion.

Running involves more impact than walking, so it’s important to wear proper shoes. Running shoes are recommended for runners, as they help your feet strike the ground more firmly and lessen the shock your legs absorb. Several sports-wear stores sell shoes specifically for runners, so you can find the best pair for your needs.

Interval workouts

If you want to lose weight, you should consider trying interval workouts. These workouts burn a large number of calories in a short period of time, and you’ll develop lean muscle mass. You can even do them at home or at a gym. A typical workout consists of 400-meter sprints, which is about one-fourth of a mile.

These workouts are usually short, between two and five minutes long. They are designed to be challenging and increase heart rate. You’ll begin with a warm-up jog or brisk walk, followed by eight to ten intervals of 30 seconds, each followed by 90 seconds of recovery. The intervals should be performed at a speed of eight to nine RPM, and you’ll want to pause during each one to regain your breath.

Daily calorie burn

While cardio exercises do burn calories, they can be ineffective for weight loss. Depending on how vigorous you are, you can expect to burn about 500 calories per hour. The amount of time and duration of the exercise are also factors. For example, a woman who weighs 150 pounds can burn 500 calories per hour if she walks 20 minutes.

The most accurate way to determine your calorie burn is with a heart rate monitor. Some of these devices will allow you to input your height, weight, and BMI, as well as the type of exercise you do. However, you should not get too excited about the number and overdo it. Remember that you must eat healthy and exercise the right amount to lose weight. You can also seek out the services of a registered dietitian for advice.

Side effects of too much cardio

Too much cardio can have a number of negative side effects. For one, it may affect your sleep. As you exercise, your cortisol levels increase, which can cause trouble sleeping. The body’s natural circadian rhythm is set during the day, but too much cardio can throw this out of whack. It can also cause you to burn more muscle tissue and reduce your metabolism, which will make losing weight more difficult.

Overdoing cardio can also lead to an increased appetite, which can completely counteract any weight loss benefits. When you exercise for too long, you may find yourself craving carbohydrates and sugar. You may also feel more fatigued and more irritable than usual. It’s best to stick to moderate levels of exercise.

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