Cardio exercise refers to aerobic exercise. Your body uses up calories for energy when performing such activities, which will in turn help you lose weight. Cardio exercise should begin at a light intensity so as not to overtax your body, yet increase over time. According to the National Academy of Sports Medicine (NASM), the greater the intensity of your workout, the more calories you will burn. Work up to doing high-intensity interval training for the highest caloric burn and the most weight loss.
Step 1
Exercise on any cardio machine that you enjoy or go for a walk. Start with as little as 10 minutes at a time, recommends the Centers for Disease Control and Prevention (CDC). Do a total of 20 to 45 minutes a day three days a week at a light intensity. which will cause you merely to break a light sweat.
Step 2
Add two days of moderate intensity cardio per week to your routine after 12 weeks, suggests Melinda Sothern, Ph.D., in "Customize Your Cardio." Exercise harder on a cardio machine until you are sweating but can still carry on a conversation. Use a different machine every four weeks or try a new moderate-intensity activity such as swimming laps or hiking, recommends NASM.
Step 3
Add a sixth day of cardio and include some high-intensity intervals as you get stronger. Perform 30 to 60 seconds of light-intensity cardio followed by 10 to 30 seconds of high-intensity bursts. High-intensity should feel safe, but make talking unlikely. Alternate these intervals for 20 minutes.
Step 4
Convert one of the light-intensity days each week to a high-intensity interval day. Your weight-loss cardio routine would then include two light-intensity, two moderate-intensity, and two high-intensity days, as recommended by Paul Robbins in "Customize Your Cardio." Robbins is the metabolic specialist for Athlete's Performance.
Tips and Warnings
- Cardio exercise will burn calories and help you lose weight, but two days a week of resistance training will build muscle and increase your metabolism. The CDC recommends activities like weight lifting, heavy gardening, and yoga for building muscle. Eating less will allow more of the calories you burn from exercise to come from existing fat stores. The American Obesity Association suggests cutting 500 to 1,000 calories per day as a general guideline for weight loss. Speak with your doctor before restricting your calories or beginning an exercise program.
Things You'll Need
- Cardio machine
References
- ExperienceLifeMag.com: Customize Your Cardio
- CDC: Physical Activity for Everyone
- "NASM Essentials of Personal Fitness Training: Course Manual;" Michael Clark, Scott Lucett, Rodney Corn; 2008
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