It doesn’t matter what day of the week or even what time you go to gym, there will always be people involved in the treadmill, Occupying step platforms and exercise bikes. But still, how much cardio must be performed to melt fat and lose weight?
Is there something you should do first business, if you want to achieve excellent physical shape? In this In the article we will analyze this.
- The effectiveness of cardio for weight loss is overestimated?
- Cardio Benefits
- How often is cardio necessary?
- Energy balance is the key to success
- How to achieve a calorie deficit?
- Recommendations of specialists
- Follow the weight loss plan
- Increase weight loss
- Exercises That Help Burn More Calories
- Summary
The effectiveness of cardio for weight loss is overestimated?
There have been changes over the past couple of years. Recently it’s become popular that cardio is a waste of time, negatively affects weight loss and does not burn fat.
This is not true. Cardio training is distinguished from strength accessibility, those. you do not need any additional equipment, you can do at home. During cardio calories burned more efficiently, which helps to easily create shortages calories.
During isolated power, you can burn about 200 kcal / h, and twice as much during cardio.
Even if you start to consider the effect of afterburning strength training, then cardio is still leading.
An important point: you need to exercise in moderate or fast pace 3 times a week or more. Choose an option that you will enjoy and exercise.
Cardio Benefits
Cardio not only uses calories well, but also has a number of other advantages:
- Increased fitness – you will improve your work cardiovascular system, which will lead to a healthy heart, increase the maximum oxygen consumption, improve indicators of gas exchange in the lungs and tissues and will reduce the heart rate contractions at rest.
- The best sports results – almost all sports trainers use cardio as a base for their athletes. This helps them maintain a high level of stamina and endurance for work during strength and anaerobic training. In addition, they restore muscle well after exertion.
- You will be healthy – cardio improves lipid levels and blood sugar, as well as the health of joints, muscles and bones, reduces risk of metabolic and cardiovascular diseases. it means you are less likely to suffer from coronary heart disease, diabetes or low bone density, and even reduced risk the development of certain types of cancer.
How often is cardio necessary?
Let’s get it right from the start. Cardio will not affect bad at you. Performing it also burns calories well, as in strength training time? No. Even better.
Do not get us wrong. During power a lot of calories are burned, but based on metabolic test results, it can be stated that cardio remains the best fat burning option.
Cardio is the best choice as a fat burning workout. improving health and well-being and increasing levels physical fitness.
Find Out Which Cardio Workouts Are Most Effective To Reduce weight.
It is necessary to consider the physiological processes of weight loss and fat oxidation. Without understanding how energy works, you will Only wear shoes and do not lose a single gram.
Energy balance is the key to success
The secret of the industry is that no one wants you to learned that if you create a calorie deficit, that is, consume less than you burn, then you will lose weight … and if a surplus – then gain weight.
When you consume too much high-calorie food, the body accumulates energy in fat cells, preparing for starvation. it called excess calories or positive energy balance sheet.
The problem is that a hunger strike never comes and, you continue to accumulate more and more. And that is definitely badly.
On the other hand, if you start consuming fewer calories than burn, you will be given the main key to your fat cells by opening them and unlocking this extra energy to compensate the difference.
This is called a calorie deficit or negative. energy balance. And this is the key to fat loss.
How to achieve a calorie deficit?
There are two ways to achieve negative energy balance: reducing calories and fulfilling physical exercises. Calories are burned during cardio and therefore their can be subtracted from total consumption.
Methods have their pros and cons.
For example, in order to make up for the deficit, you need to subtract 500 kcal per day To do this, skip a meal in 500 kcal or eat and then do exercises to burn excess.
Before you decide how many cardio workouts you need perform for weight loss, it is important to understand the basics of functioning organism.
“In 500 g of fat – 3500 kcal and, therefore, it is necessary to burn 3500 kcal to lose 500 g per week ”
Here’s what to do in relation to workouts per week. If you want to burn 3500 kcal per week, there are 3 options:
- Perform cardio workouts for 30 minutes a day and follow diet with an average calorie intake: if you are not active, then do not You can eat a lot of food until you reach an excess of calories. But you don’t need to do exercises to achieve a calorie deficit, suitable for those who don’t like workouts – but you can be very hungry.
- Perform cardio 5 days a week and slightly limit yourself to calories: the more you exercise, the more you can eat, and, stay on a calorie deficit, you can consume more each day. You will become healthier and slimmer.
- Perform cardio from 1 to 3 days a week for 30 minutes and stick to a medium-calorie diet: eat less and exercise more. You can lose weight even faster by training on an empty stomach, but you you run the risk of getting sick while doing prolonged cardio workouts and low calorie intake.
The third option may attract you, but this option becomes unbearable very fast.
An important point: the key to losing weight – achieving a calorie deficit reducing food intake or burning it when performing exercises or a combination of these two components to increase results.
Recommendations of specialists
Here are some basic recommendations for losing weight. Consult a qualified nutritionist or a certified fitness trainer to come up with a workout plan, which suits your goals and schedule.
When it comes to recommendations, there’s no better place than the American College of Sports Medicine.
Why? A close-knit group of expert physiologists, sports scientists and medical staff know what they are talking about. And it is they are responsible for conducting all research on the topic, concerning health and fitness, and for providing educational and practical guides to help you achieve your goals.
College recommendations are as follows:
- 150 minutes of exercise per week at an average pace;
- 5 days a week for 30-60 minutes (moderate) or 3 days a week for 20-60 minutes (vigorously);
- Work with an intensity of 55% to 95% of your maximum heart rate.
Choose any exercise that you like – running, swimming, cycling and gradually increase the duration and intensity.
Similarly, Mahri Relin, a certified personal trainer, said she encourages her clients to do four to five cardio workouts per week, each lasting from 30 to 45 minutes.
Celebrity Fitness Trainer Katherine Greiner Recommends From 30 up to 45 minutes of cardio per day or 20 minutes of high intensity interval training (HIIT).
It’s important not to overdo it. Relin said: “Complex cardio workouts can cause severe hunger and calories burned make up, even if not exceeded. ”
“Too many cardio repeats can lead to so-called “adrenaline fatigue,” which can lead to weight gain, “- Greiner added.
Follow the weight loss plan
If your goal is continuous fat loss, you need to burn enough calories to get the result. how mentioned earlier, in order to lose 500 g per week, it is necessary create a deficit of 3500 kcal, in other words you need to burn on 3500 more than you ate. With a 30-minute workout on a level The surface burns about 120 calories. So to burn 1 kg when walking, you must walk 2 hours a day.
Do not worry. Nobody makes you train 2 hours everyday. The best way to lose weight is to create a deficit calories through exercise and reduction calories consumed.
For example, during the week you can reduce the calorie content of food 250 kcal, replacing mayonnaise with mustard and fruit yogurt with light yogurt. In addition, you can burn an additional 250 per day per hour walks or a half-hour run.
Cardio training is one of the components of weight loss. You you need to change your eating habits correctly and follow training program.
Increase weight loss
Work in the target heart rate zone most of the time to lose weight. Remember: if you are “in poor physical shape,” as they love say even 50 percent maximum workout heart rate can help increase physical fitness training.
You must have heard that training at a slow pace more effective for weight loss than intensive workouts. On the in fact, many cardio machines in your gym programmed to “burn fat” keep you slow pace. But this is misleading. It turns out the zone concept fat burning is not more real than the twilight zone.
During low-intensity aerobic exercise, the body turns fat into the main energy resource.
As you approach a critical point, the body begins to use a lower percentage of fat and a higher percentage carbohydrates, another source of energy. However, the rise in pace allows you to burn not only more calories of fat, but in total more calories.
So if you skate at a slow pace in within 30 minutes, you can burn about 100 calories – about 80 percent of them from fat (i.e. 80 kcal). But if you ride as much on hilly terrain, you can burn 300 kcal – 30 percent of them from fat (this is 90 kcal).
So at a fast pace you burn twice as many calories and 10 more calories of fat.
Of course, training at a fast pace and high difficulty is not always better. If you are just starting out, you probably won’t be able to to withstand workouts at a faster pace so as not to regret this one. If you train at a slow pace, you can make a lot more cardio, so you end up burning more calories and fat.
Exercises That Help Burn More Calories
“Increase your workout productivity and burn 1,000 calories in hour. “This kind of ad can be seen on treadmills, simulators “ladder” and other simulators. And it is true. You can burn 1000 kcal / hour by doing exercises on these simulators, if the simulator is at maximum and you have bionic legs.
If you are a beginner, then you will last about 30 seconds in this pace and burn 8.3 calories, after which the paramedics will take your weakened body on a stretcher.
There is no better approach than this: choose the activity that will be able to perform over a long period of time, say, in within 10-15 minutes. Of course, when running, more calories are burned, than walking, but if running exhausts you after a few meters or your knees begin to hurt, it’s better to walk.
The following table shows how many calories you can burn by performing popular exercises. The number of calories depends from training intensity, weight, muscle mass and metabolism.
In general, beginners can burn 4 to 5 calories per minute exercises, and a person in excellent shape 10-12 calories per minute.
The table shows such games as basketball and volleyball. Exercises like these are not pure aerobic, but they will help. work out well and contribute to well-being and weight loss.
These numbers apply to people weighing 68 kg. (If you weigh less, you will burn a little less; if you will weigh more – a little more.
| Calories burned | ||||
| Exercise | 15 minutes | 30 minutes | 45 min | 60 min |
| Aerobic dance | 171 | 342 | 513 | 684 |
| Basketball | 141 | 282 | 43 2 | 564 |
| Bike 20 km / x | 142 | 283 | 425 | 566 |
| Bike 25 km / h | 177 | 354 | 531 | 70 8 |
| Bike 29 km / h | 213 | 425 | 638 | 85 0 |
| Boxing | 165 | 330 | 495 | 660 |
| Circular strength training | 189 | 378 | 576 | 75 6 |
| Cross country skiing | 146 | 291 | 437 | 583 |
| Skiing | 105 | 210 | 315 | 420 |
| Golf | 87 | 174 | 261 | 348 |
| Rollers | 150 | 300 | 450 | 600 |
| Jumping rope, 60-80 jumps per minute | 143 | 286 | 429 | 572 |
| Karate, Taekwon-Do | 180 | 360 | 540 | 720 |
| Kayaking | 75 | 150 | 225 | 300 |
| Racketball | 114 | 228 | 342 | 456 |
| Rowing machine | 104 | 208 | 310 | 415 |
| Running 16 km / h | 183 | 365 | 548 | 73 1 |
| Running 13 km / h | 223 | 446 | 670 | 893 |
| Ski simulator | 141 | 282 | 423 | 564 |
| Rowing | 152 | 304 | 456 | 608 |
| Freestyle, 32 meters / min | 124 | 248 | 371 | 497 |
| Freestyle, 45 meters / min | 131 | 261 | 392 | 523 |
| Tennis “single player” | 116 | 232 | 348 | 464 |
| Tennis “doubles game” | 43 | 85 | 128 | 170 |
| Climber training | 188 | 375 | 563 | 750 |
| Flat walking, 32 km | 60 | 120 | 180 | 240 |
| Hilly walking, 32 km | 81 | 162 | 243 | 324 |
| Level Walking, 25 km | 73 | 146 | 219 | 292 |
| Hilly walking, 25 km | 102 | 206 | 279 | 412 |
| Water aerobics | 70 | 140 | 210 | 280 |
Summary
Cardio is a great workout for fat burning. Helps keep you fit and healthy and promotes daily energy consumption.
Remember that losing weight is not as easy as saying TV.
Recall again – do not try to lose more than 500 g -1 kg in Week. Do not eat less than 1200 kcal per day (preferably more). On the super low-calorie diet, you are depriving the body of basic elements and it’s hard for you to maintain weight because metabolism slows down and you can dial it on the contrary.
Also, keep in mind that genetics plays a huge role in losing weight. It’s easier for some people to lose weight, while others are easier build weight than lose weight, consider this. .
The desire to be active between 3-5 days a week for 30 or more minutes is the key to using fat burning power cardio. And, choosing a lesson that you like, of course, you there will be much more chances to fit it into your lifestyle and always find free time for him.
Sources:
- https://www.instantknockout.com/ik/much-cardio-fat-loss/;
- https://www.dummies.com/health/exercise/cardio/following-a-cardio-plan-for-weight-loss/;
- https://www.popsugar.co.uk/fitness/How-Much-Cardio-Do-I-Need-Do-Lose-Weight-43854882.