To lose weight, it is important to burn more calories than you consume. Cutting back on calories is one way to lose weight, but burning additional calories through cardiovascular exercise, such as running, is another way. A combination of cutting calories from your diet and burning calories through cardiovascular exercise allows you to lose weight without the need to cut calories drastically or to exercise so intensely that you risk injury.
Types
Cardiovascular exercise is any form of activity that involves moving your body. Walking, swimming, bicycling and jogging are all forms of cardiovascular exercise. Intense activities, such as running, burn more calories, resulting in quicker weight loss. However, choosing an activity that you enjoy, such as hiking or bicycling, makes it more likely that you will stick with your exercise program. Doing different types of cardiovascular exercise is one way to balance activities you enjoy with activities that burn more calories.
Time
The amount of cardiovascular exercise needed to lose weight depends on factors such as your current activity level, how intensely you exercise and whether you plan to cut calories as well. Some adults find that they require up to five hours of moderate exercise spread over the course of a week to lose weight, according to the Weight-Control Information Network. The same person may notice similar results by exercising intensely for two and a half hours over the course of the week.
Considerations
Although cardiovascular exercise burns calories, you will not lose weight unless you are burning more calories than you consume. A sports drink while you exercise and an after-workout snack may cancel out the benefits of your cardio. Generally, sports drinks are only necessary if you are working out for longer than an hour. If cardio makes you hungry, make sure you count the calories in your post-workout snack and take that into account when making meal selections throughout the rest of the day.
Benefits
In addition to weight loss, cardiovascular exercise has multiple health benefits. Regular cardiovascular exercise can reduce your risk of developing cardiovascular disease, type 2 diabetes and some forms of cancer. Cardiovascular exercise also strengthens bones and muscles, improves your mood and increases longevity, according to the Centers for Disease Control and Prevention (CDC).
Expert Insight
It is important to start slow when adding exercise to your lifestyle. The CDC recommends increasing both the amount of time you exercise and the intensity at which you exercise gradually. If you have a chronic health condition, such as arthritis or heart disease, speak with your health care provider before beginning a new exercise program. Your health care provider can help design a program that takes into account any limitations you may have and help reduce your risk of injuries, while at the same time allowing you to improve your health through weight loss.
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