Cardio, also known as aerobic exercise, tops the list of activities leading to weight loss. Cardio burns calories and reduces fat storage. Any activity performed for an extended amount of time that causes the cardiovascular and respiratory systems to work overtime qualifies as cardio.
Potential
It takes 3,500 calories to comprise a pound of body fat. To lose 1 lb. of solid body fat in a week, for example, you need to burn 500 more calories a day. Use cardio to burn the fat necessary for weight loss.
The varying intensity of different cardio choices affects the amount of calories burned. An average-sized person would burn 511 calories in an hour of high-impact aerobics, according to MayoClinic.com. Jogging would burn 584 calories.
Benefits
Aerobic exercise creates many positive changes in the body. It strengthens the heart, making it more efficient at pumping blood and consuming oxygen. To burn fat, the body must use great amounts of oxygen, according to Medicine Net. Cardio provides the body with extra oxygen and enhances weight loss as it diminishes fat storage. It also creates a healthy biochemical environment and makes weight loss easier to achieve.
Time Frame
The American College of Sports Medicine recommends for healthy adults to perform 30 minutes of aerobics twice a week. However, if weight loss is the goal, perform more cardio in order to speed along the fat loss. The ACSM's recommendations are a minimum and a suitable starting point. Aim to increase cardio duration gradually. Sixty minutes of cardio a day, performed most days of the week, provides excellent weight loss benefits.
Types
"Aerobic exercise is believed by many scientists to be the single best predictor of weight maintenance," according to MedicineNet.com. It's very important to make cardio an integrated part of daily life to keep the pounds off. Find a few activities that are enjoyable to maintain cardio levels. Common options, such as dancing, running, and swimming require little preparation. Traditional sports or cardio equipment work as well. Try new things to maintain interest and increase the adherence rate. From martial arts to urban parkour, which involves climbing c ity walls and railings,available cardio selections can suit anyone. Switch up the forms of cardio to minimize the effects of the body's adaptation mechanisms.
Warning
Excessive cardio endangers health. Too much cardio lowers metabolism, causes fatigue and lowers immune system functionality. Lose fat slowly to establish permanent weight loss. Losing more than 2 lbs. a week signifies the loss of muscle tissue. Take a day of rest from cardio at least once a week to allow the body to recuperate. Speak with a doctor before embarking on a cardio program to minimize potential health risks.
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