The Ultimate Guide to Cardio Exercises for Weight Loss
Introduction of cardio exercises for weight loss
People dealing with excessive weight and obesity need to incorporate a cardio exercise plan for weight loss in their daily routine. Performing intensive exercises is not just limited to weight loss but also helps individuals to keep fit and fine throughout the day. The American Heart Association stated that adults should perform moderate-intensity and high-intensity workouts respectively for 150 and 75 minutes per week.
Cardio workouts are exercises that cause an individual’s heart rate to rise. This is the optimal choice for individuals looking to uphold a balanced and well lifestyle. You can engage in various kinds of exercises in any location, although it is recommended to have a knowledgeable trainer present, especially in the beginning stages of your fitness routine. Cycling, running, roping, and stair climbing are the best cardio exercises that help in losing and maintaining weight. Also, you can perform cardio exercises at home for weight loss but you should strictly follow the routine.
In this post, we’re briefing about the cardio exercises for weight loss and their benefits.
What Are the Health Benefits of Cardio Exercise?
The benefits of cardio exercise for weight loss consist of improvement in sleep, strengthened immune system, reduced insulin levels, lowered blood pressure, etc. Some are given below:-
1. Helps in losing weight
Findings of the Centers for Disease Control (CDC) stated that one in four adults became a victim of weight gain. Many individuals, especially those with mild to moderate excess weight, alter their diet in an attempt to maintain body weight. Both intensive workouts and modifications in diet plans support individuals in cardiovascular fitness and weight loss.
2. Maintain Blood Pressure Levels
Cardiovascular exercise improves vascular endothelial functioning to control the blood flow of molecules and cells. Moreover, cycling, running and any physical exercises develop new blood vessels reducing the risk of heart-related issues and lowering the heart rates. Research studies stated that aerobic exercises are proven beneficial in maintaining blood pressure levels among individuals and also provide some relief in hypertension.
3. Reduced Triglycerides
Cardiovascular exercises lower blood triglycerides, a type of fat form present in blood. This is believed to happen because exercise lowers the concentration of a protein known as apoC3. Triglycerides rise in the blood when ApoC3 deactivates the enzyme that breaks them down. Consistently, you can reduce blood triglycerides by performing exercises leading to lower the level of apoC3.
4. Reduced Blood Glucose
Studies show that cardio boosts the attachment of insulin to monocyte receptors, aiding in the control of blood sugar levels. This results in an increase in insulin production, signaling the body to take in glucose from the bloodstream. This decreases levels of glucose in the blood. If you have diabetes, consult your physician regarding safety measures, like monitoring your blood sugar before engaging in cardiovascular activities.
Top 5 Cardio Exercises for Weight Loss
In this, we’re explaining the best cardio exercise for weight loss. Some of them are mentioned below:-
1. High-intensity Interval Training
High-intensity interval training is one of the most effective cardio exercises that helps to burn a lot of calories and fats in a well-rounded workout. However, this is known for intense workouts. This exercise is suitable for people who are crazy about performing intensive workouts and believe in trying new workouts. As a result, it boosts metabolism and burns calories at high speed just after long workouts.
2. Climb Stair
Using stairs instead of lifts is a wise decision, this low-impact exercise functions well for the entire body. This exercise is known for cardiovascular fitness and improves leg endurance. This cardio exercise can burn 360 to 520 calories in an hour. All you need to do is adjust the intensity and speed to balance your body weight.
3. Sprinting
Sprinting is an intensive type of exercise where you can choose alternatively from fast running and brief rests. You will have to perform exercise for at least 30 to 90 seconds and then rest for 30 seconds to three minutes of rest. This rest time helps your muscles recharge for the next sprint. Sprinting burns lots of calories, making it an effective way to stay fit and trim.
4. Cycling
Cycling is a good physical exercise that you can use in daily routine life especially whenever you’re seeking weight management options. This low-impact exercise doesn’t create any health-related issues that happen in the gym just like injury or fracture. Cycling strengthens your muscles and bones and you can observe a slighter positive results and difference in weight.
5. Jump rope
The best part of jump roping as it makes the entire body you can lose weight in kilos. When you indulge yourself in jump roping, you will observe that both your upper and lower body parts are engaging. You can enjoy the exercise while having fun.
Final Thoughts of cardio exercises for weight loss
Taking the opinion from healthcare practitioners for cardio exercise is a must as all individuals have different body sizes, shapes, and structures that play a significant role in choosing the cardio exercise. Some health conditions require medical attention such as heart, blood pressure, and diabetes.
Before hitting the intensive cardio exercise, you must warm your body by stretching and moving it in different positions. If you’ve started intense cardio exercises in the gym for weight loss, it may enhance the risk of injuries, burnout, and fracture. Keep yourself active while performing exercises and monitor symptoms such as chest pain, drowsy or dizziness. In these conditions, rush to a hospital immediately.
FAQ’s
Which Cardio Burns The Most Fat?
HIIT and running are the most powerful exercises that reduce or burn a large amount of calories.
What Cardio Is Best For Weight Loss?
The more you indulge in a physical workout, the more weight you lose. So, it depends on how much time you’re spending on exercise and what you’re eating in your diet plan.
How To Remove Belly Fat?
You must follow a well-balanced diet with portion control and fewer refined sugars. Along with diet, you can opt for aerobic exercises like swimming or running leading to building muscles and burning out a large amount of calories.
Is 30 Minutes Of Cardio Enough To Lose Weight?
Yes, of course. For people who’re just taking in physical exercises, yes 30 minutes of cardio is sufficient for them to lose weight. Moreover, they also need to focus on a calorie deficit.
How To Lose Fat In 7 Days?
If you want to reduce fat in seven days you need to strictly focus on a cardio exercise plan for weight loss in your routine. Along with cardio exercise, you must take a well-balanced diet that is loaded with fruits, vegetables, and lean proteins. Indulge yourself in activities like cycling, running, or brisk walking leading to boost metabolism and burn calories effectively. Keep hydrated throughout the day especially when performing workouts.
