Successfully burning fat and keeping it off requires a long-term dedication to exercise and healthy eating. In addition to helping you burn excess fat, regular cardiovascular exercise can help boost your immune system; reduce your risk of conditions like hypertension, heart disease, diabetes, stroke and certain cancers; improve your mood; and help you live longer.
Calories in vs. Calories Out
Losing fat boils down to burning more calories than you eat each day. A pound of fat equals 3,500 calories, so creating a deficit of 500 calories per day will result in a loss of 1 pound per week. If you reduce your food intake by 250 calories per day, you'll need to burn off an additional 250 calories through exercise to achieve weight loss. On average, 30 minutes of moderate cycling, rowing, aerobics, elliptical training, running or swimming will burn at least 250 calories.
Choosing an Exercise
Choosing a cardiovascular exercise for fat loss comes down to personal preference. You're more likely to stick with an exercise program you find enjoyable, so if you enjoy team sports but hate running, you'll be better off playing tennis or soccer than hopping on the treadmill for your cardio. Your current physical condition also affects your exercise choice. Those with knee or lower back injuries may feel more comfortable with low-impact cardio, such as cycling or swimming. If you've been sedentary for some time, you may be limited in what you're able to do at first. Brisk walking may be an appropriate exercise for someone just starting out.
Avoiding Plateaus
Anyone seeking to lose fat will probably hit a plateau somewhere along the way. Your body naturally resists weight changes, but switching up your workout can keep your body adapting. If you've been exercising on a recumbent bike at home, try hiking or jogging for a change. Ward off boredom with circuit training. Instead of getting all your cardio from the same exercise, perform a series of shorter intervals on different pieces of equipment.
General Recommendations for Weight Loss
No matter what form of cardio exercise you choose, the American College of Sports Medicine recommends getting 60 to 90 minutes of moderately intense exercise most days of the week. Once you reach your target weight, maintain it with at least 150 minutes at a moderate intensity level or 60 minutes at a vigorous intensity level each week. Remember that exercising in several 10-minute sessions is just as effective as getting 30 minutes all at once.
References
- MayoClinic.com: Aerobic Exercise: Top 10 Reasons to Get Physical
- Harvard Health Publications: Calories Burned in 30 Minutes for People of Three Different Weights
- American Council on Exercise; What's the Best Piece of Cardio Equipment to Use?; Jessica Matthews
- American College of Sports Medicine: Physical Activity and Public Health Guidelines
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