Never heard of a cardio weight loss program? A cardio weight loss program is an exercise program that consists of various aerobic exercises. Cardio programs are perfect for weight management and weight loss since fat is the basic source of energy. A cardio exercise is an exercise that increases your heart rate and makes it work faster for a longer period of time.
A lot of people have been curious and lots of research has been carried out in order to determine what kind of exercise will be suitable for weight loss and how intense can it be. Weight loss exercises should be done at a sub-maximal level. While carrying out this exercise, it is expected that your heart should be pulsating at 70%. Walking or jogging is a very good exercise for weight loss, if you are not very fit, walking may be enough to increase your pulse to a fat burning level. You can jog to increase your pulse rate if you are fit. Other cardio exercises include cycling and swimming.
For every cardio program to work, you have to perform these exercises for at least 30 minutes and a minimum of 4 days in a week. If you do more than that, it will only give you better results but if you do less than this, you may not lose much weight and the process will also be very slow. For you to be able to attain your maximal pulse rate, should take about 5 minutes, keep at it for as long as 20 minutes, then take extra 5 minutes to cool off. It is important you cool down and stretch the body to avoid muscle soreness and injuries.
Importance of Cardio
From all you’ve read, you now know that you have to burn more calories than you eat in order to lose weight. The best way to achieve this is to engage in cardio, strength training and a healthy diet some of the reasons why you need cardio are:
- It helps you reduce more calories at a time.
- With the different types of cardio exercises, you can burn about a 100-500 calories, it all depends on the amount of time you put in, how hard you work and how much you weigh.
- Cardio exercises can be done daily without any fear of injury.
If you have a target on what size you want to trim to and how fast you want to achieve it; then you have to burn more calories than you take in a week. Therefore, if you want to shed off a pound in a week, you need to burn off about 3500 calories than you ate for the week
When you cut down on your calories in taking, your body gets less supply and you burn off fat easily. I’m not saying you should stop eating but if for instance, your meal has one potato, cut it in half, eat a slice of bread if you used to eat two before.
Some of the advantages of cardio exercise include;
- Cardio exercise helps you to lose weight
- Help make your lungs and heart stronger
- Helps to Increase your bone density
- It helps in the reduction of stress
- Cardio helps in the reduction of risk of heart disease
- It offers a form of momentary let off from anxiety and depression
- Cardio exercise helps you get better sleep
- It helps in the acquisition of more energy
For the fact that you have been able to know all of the medical benefits and technical reasons of cardio, there is definitely no reason why you should not get yourself involved in cardio. You can begin your own cardio exercise today by just going for a walk, going for a long run, engaging in swimming, biking, kickboxing, mixed martial arts, dancing or any other form of activity that increases your heart rate for a long time. You can make any of these activities a hobby or get involved in any form of sport that you like. This will definitely be of great benefit to you both physically and mentally.