The Best Cardio To Shed Pounds

Cardiovascular exercises such as running and swimming raise your heart rate and burn calories to help with weight loss. The best cardio for weight loss is the type of exercise you enjoy and will do consistently over the long term. In general, exercise can be highly personal, and there is no form of cardio that works best for all people. But there are specific recommendations for intensity and duration that can help individuals find the best type of cardio for their weight-loss goals.

Personalization

Losing 1 pound requires an individual to consume 3,500 fewer calories than he expends. Since calorie burn is specific to age, sex, starting weight and other variables, the best type of cardio for weight loss is personal. For example, a heavy-set person who is new to exercise may burn enough calories walking 30 minutes a day to lose 1 pound in a week, but a lighter person who has been somewhat active for many years may need to increase her intensity to lose the same amount of weight. Choose an activity that challenges you to work and breathe at an exertion you perceive to be somewhat hard to hard.

Intensity

Aim to burn 250 to 500 calories per cardio session most days of the week to lose 1/2 to 1 pound a week. Choose an activity you like, such as running, bicycling or swimming, or combine several activities and work toward the higher end of your target heart rate. According to the Centers for Disease Control and Prevention, vigorous activity should challenge breathing so a person can say only a few words before having to pause for a breath. Working toward this higher range of intensity burns more calories in a shorter amount of time, which helps with weight loss.

Consistency

According to research from the National Weight Control Registry, which tracks statistics on people who have lost weight, 94 percent of those who successfully maintained their losses in the long term increased their physical activity. Whether an individual chooses cardio in the form of dancing, team sports or walking, consistency is key. The CDC recommends 75 minutes a week of vigorous-intensity exercise. This can include 25 minutes a day of doubles tennis or fast bicycling for 25 minutes per day, three days a week.

Nutrition

Exercise is seldom recommended as a stand-alone prescription for weight loss. It should be combined with a healthy diet. While cardio exercise can burn the calories necessary for weight loss, consuming just 100 calories a day more than you expend can lead to a weight gain of about 1 pound per month. Eat a diet based on whole grains, lean proteins and plenty of fruits, vegetables and heart-healthy fats. Obtain enough calories to fuel your cardio exercise routine without exceeding daily requirements.