Cardio Programs For Weight Loss

As exercise that increases heart rate and burns calories, cardiovascular activity is one of the best tools for weight loss. According to the National Weight Control Registry, which tracks statistics on people who have lost weight and kept it off long-term, 97 percent of successful people reported exercising for one hour per day, with walking being the most popular form of activity.

General Guidelines

The general guideline for cardiovascular activity is to engage in 150 minutes a week of moderate-intensity aerobic physical activity -- or 75 minutes a week of vigorous-intensity aerobic physical activity. Consistent exercise combined with diet modification over time has been proven as the most effective prescription for weight loss. Start with these basic guidelines and modify the intensity and duration of your cardio activities over time to meet your specific weight-management goals.

Tracking

The effects of activity are specific to each individual, so design a program to create a sufficient calorie burn for you to lose weight. You need to burn 3,500 calories more than you consume to lose 1 lb. You could alternate cardio activities and run, bike or swim four days a week at an intensity and duration that burns 450 calories each time -- totaling 1,800 calories per week -- to lose about 1/2 lb. Use a heart rate monitor or an online calorie calculator to track your expenditure and adjust your cardio program to burn sufficient calories for weight loss.

Types of Cardio

Cardio programs can include light- to moderate-intensity activities such as brisk walking and gardening to vigorous exercises such as running or playing soccer. Cardio activities such a running in place, aerobic dance and running up stairs can be done at home. Choose activities that you enjoy and will engage in regularly.

Schedule

The best cardio program is the one you can commit to and engage in consistently. Set aside a time devoted to cardio exercise. You can split up the recommended 75 minutes a week of vigorous activity into three days of running or biking 25 minutes per day with rest days in between. Alternatively, you can create interval programs which combine short bursts of high-intensity cardio with moderate recovery and rest.