To lose weight, you must burn calories through exercise and reduce the number of calories you consume. Cardiovascular exercise is a healthy way to incorporate physical activity into your routine. Not only do cardio exercises help prevent chronic disease, improve your mood and increase your energy levels, but they also burn calories, which allows people who exercise regularly to lose or maintain their weight. You can perform cardio exercises at home, outdoors or in a gym.
Step 1
Use a stair-climbing machine at a gym or in your home. Do not lean on the rails, as this reduces the intensity of your workout and burns fewer calories. Stand straight and tall as you step.
Step 2
Walk outdoors or indoors on a treadmill. Increase the elevation and speed to burn more calories. Swing your arms at your sides instead of holding onto the rails.
Step 3
Run or jog outside or on a treadmill. As with walking, increase the elevation or speed to increase the intensity of your workout and increase the caloric burn.
Step 4
Jump rope as part of a boxing-style cardio routine.
Step 5
Participate in a step aerobics class in your gym or work out along with a DVD at home. Use a taller step bench to burn more calories.
Step 6
Rollerblade or roller skate outdoors. Make sure you wear a helmet, elbow and knee pads for safety.
Step 7
Ride a bike outside or ride a stationary bike in a gym. Take a spinning class if you like the social aspect of a gym class.
Step 8
Schedule your workouts as you would any other important appointments. This may help you stick to a routine.
Tips and Warnings
- You must reduce your calorie count by 3,500 to lose one pound. Try a combination of burning 250 calories exercising and cutting 250 calories from your diet each day. The Department of Health and Human Services recommends adults exercise between 1 hour and 15 minutes and 2 hours and 30 minutes per week. Add strength training to your exercise routine to burn additional calories. Exercise with a buddy for added motivation. Consult with a physician if you've led a sedentary lifestyle before you begin an exercise program.
- If you feel any sharp pains during your workout, stop immediately.
Things You'll Need
- Exercise shoes
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