Performing cardio exercise, or aerobic exercise, is a common way to get in shape, maintain your fitness level and lose weight. Cardiovascular workouts are important to help your heart and lungs function more efficiently and to prevent certain conditions like heart disease and stroke.
Function
The sustained activity of cardiovascular exercise increases your muscles' need for oxygen. To meet the muscles' increased demands, your heart must pump faster to get oxygenated blood moving through your body, and your breathing rate must increase to take in more oxygen to be delivered to the muscles. As you continue the activity, more and more energy is used up and calories burned, resulting in weight loss over time.
Cardio Activities
Cardio exercises consist of activities that elevate your heart rate over a longer period of time. Running, swimming, cycling, jumping rope, rollerblading and cross-country skiing are all effective forms of cardiovascular exercise you can use to lose weight. Some people prefer sports such as tennis, racquetball and basketball because you can forget about the fact you are exercising and concentrate on the game.
Calorie Expenditure
The calorie expenditure for different forms of cardio exercise varies, and if weight loss is your primary goal, sticking to activities that have higher calorie expenditure may be the wisest choice. For a 160 lb. person exercising for one hour, the calorie expenditure is as follows: high-impact aerobics -- 511 calories; jogging 5 mph -- 584 calories; rollerblading -- 913 calories; rope jumping -- 730 calories; running 8 mph -- 986 calories; cross-country skiing -- 511 calories.
Accompanying Factors
While cardio exercise is an effective way to burn calories and lose weight, incorporating strength training and modifying your diet will help you reach your goal even faster. Add a couple of resistance training workouts to your weekly routine, using dumbbells, resistance bands or gym machines. Work all of the major muscle groups in your upper and lower body. For your diet, reduce the amount of sugar, sodium and saturated fat you eat and add more fresh fruits and vegetables and whole grains. Drink water regularly throughout the day to stay hydrated.
Recommended Frequency
Exercising once or twice per week isn't going to cut it if you want to lose weight. The American College of Sports Medicine recommends moderately intense cardio for 30 minutes, five days a week, or 20 minutes of vigorously intense cardio, three days a week for optimum health. Moderate cardio is described as having an elevated heart rate and sweating but still being able to carry on a conversation. For weight loss, ACSM says you may have to boost the time limit to 60 to 90 minutes of moderately intense cardio per session.
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