There is no doubt that when it comes to losing weight cardiovascular exercise is an important tool in your bag of tricks. But not all cardio is created equal. If you want to lose weight fast, there are some things you need to think about when deciding on your cardiovascular exercise options.
The FITT Principle
To lose weight quickly, consider the variables that influence energy metabolism as outlined by the FITT Principle. "F" stands for frequency. The more frequently you exercise, the more calories you'll burn. If you don't have large blocks of time, consider doing two shorter workouts per day. "I" stands for intensity, or how hard you work out. Walking on a level treadmill at 3 mph will burn fewer calories than walking on an incline at 3.5 mph. "T" stands for time, or duration. The longer you go, the more you'll burn. The final "T" stands for type. Some types of exercise burn more calories than others. Use the FITT principle to tailor your workout to suit your schedule and preferences.
Intensity and Weight Loss
It is commonly thought that long-duration steady state cardio is the only way to burn body fat. But while it is true that you burn a greater percentage of fat after the first 20 minutes or so of cardio, you need to consider the total caloric demand of your activity. For example, riding a stationary bike at 10 mph burns between 300 and 400 calories per hour, while jogging at 5 mph burns between 600 and 900 calories per hour. Gradually increase your intensity by interspersing short bursts of high-intensity activity into your workout. For example, walk at 3 mph for three minutes, then run at 4 mph for 30 seconds. Increase your speed and interval duration as you become fitter, gradually working up to jogging with bursts of sprinting.
Speed, Intensity and Variety
For many, running or jogging is not an option due to joint pain. However, if you can walk, go at your fastest brisk pace. Plodding along at a pace well within your comfort zone will make your weight-loss journey a slow and arduous one. If you use a treadmill, gradually elevate the incline to increase intensity. No holding on! Using your arms to pull yourself uphill cancels out the benefits of the increased incline. Consider other machine options at the gym. Elliptical trainers, ARC trainers, stair climbers and other equipment can challenge you in new ways and keep you from hitting a plateau. If you get bored on one type of equipment, mix it up by changing machines every 10 to 15 minutes.
Other Weight Loss Factors
The bottom line is that if you give your cardio workout your all in terms of time and effort, your program will pay off. Avoid injury by investing in good, professionally fitted running shoes. Remember that no matter how much cardio you do, if you eat poorly or ingest too many calories, you will sabotage your weight-loss program. Clean up your act by eating only fresh whole natural food like fruits, vegetables, lean uncured meats and non-fat organic dairy. Abstain from all soft drinks, and drink at least half your body weight in ounces of plain filtered water daily.
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