Fitness

Cardio Exercises that Help You Lose Weight!

Are you someone who tried to lose weight for months, but gave up due to the long-term process of diet and exercise? Cardio exercises can be a good way to get started on your weight loss journey. 

Cardio-respiratory exercises refers to a range of exercises that rely on the aerobic energy-generating mechanisms in the body. Cardio exercises are also known as aerobic exercises. Aerobic refers to any mechanism or reaction that requires oxygen as a basis. To complete energy-producing reactions, all of our bodies require oxygen. Our respiratory system is also responsible for oxygen inhalation. 

A good diet and cardio exercises are essential for losing weight. A good diet, combined with cardio and strength training, can help you shed those extra kilos more quickly. 

Cardio Exercises

Cardio exercises are a recurring activity that aims to increase your heart rate. We divide it based on the age and weight. 

Cardio exercises are best for weight loss because they convert carbohydrates into ATP through mitochondria. These exercises are divided into different categories. For example, running at a steady pace for a longer time is cardio exercise. Sometimes, the categories and types can be confusing. 

Different types of cardio exercises

We now know that cardio exercises are a broad range of activities. It is crucial to be able to tell the difference and choose the right one for you. 

Below are a few examples of cardio exercises. 

Rigorous Cardio Exercises

These are the exercises that are high in intensity. 

  • Bicycling
  • Brisk Walking
  • Tennis (Singles)
  • Basketball
  • Soccer
  • Jogging
  • Hiking/ Trekking
  • Jumping Rope
  • Stair Climbing
  • Cross-Country skiing

Moderate Cardio Exercises

These exercises are low-to-moderate in intensity. 

  • Dancing
  • Tennis (Doubles)
  • Swimming
  • Hiking downhill
  • Moderate walking
  • Softeners
  • Gardening

How can cardio exercises help you lose weight?

ATP, or Adenosine Triphosphate, is the body’s currency as it is its primary energy source. ATP is to the body what petrol is to vehicles, the body’s fuel. Fuel is used by the body depending on daily activity and food intake. This fuel, or ATP, is produced by the mitochondria through a variety of mechanisms. The food we eat is the main factor in ATP production. Excess food is stored in the liver and deposited in different parts of the body as fat. 

Depending on how intense the exercise is, the fat deposited can be converted to energy or ATP for further usage. The exercises are generally done at a moderate pace and result in greater weight loss than high-intensity workouts. This is because high-intensity exercise can make you tired, but moderate or low-intensity activities will not. In addition, when doing moderate exercise, the body uses fat as energy source, whereas in high-intensity training, glycogen provides instant energy. Glycogen is also quick to burn. The remaining stored fat is then burnt. 

Cardio exercises are more effective than any other method to lose fat.

Cardio Exercises have many benefits

Cardio exercises can help you lose weight and improve your body’s metabolism. Below are some of the benefits. 

  • It strengthens the respiratory muscles
  • Lowers Stress
  • Lower chance of depression
  • Increases erythropoiesis – Red Blood Cells Production, thereby increasing oxygen carrying capacity.
  • Type 2 Diabetes is less likely
  • It improves cardiovascular health and reduces the risk of heart disease
  • Cholesterol levels decrease
  • Prevents and lowers bone loss
  • Stroke Prevention
  • Increases Pain Tolerance
  • Lowers blood pressure
  • Increases the heart muscle, pumps more efficiently and increases pumping efficiency
  • Improves daily memory: Episodic Memory
  • Reduces your chances of developing osteoporosis

These benefits can be found in a few studies. These facts are just a few of many. 

The HealthifyMe Note

Cardio-respiratory exercises or aerobic exercise are a group that involves high-intensity activities to stimulate weight loss. Cardio exercises can include a wide variety of exercises, which are divided into two main categories: high- and moderate-intensity exercises. Cardio exercise has the primary benefit of losing weight, but it also has other benefits that improve heart health

Best Cardio Exercises

Cardio exercise has many health benefits. These benefits can be achieved by incorporating cardio into your daily life. A wide variety of cardio activities means that it can be confusing for beginners to know which exercises are best suited for someone with a certain BMR. Here are some of our favorite cardio exercises.

Jogging in One Area

Do you worry about not having a place to jog in the garden or on the streets, but you still have the desire to jog. This exercise can be a great option. You only need a mat to prevent slipping. 

Begin to bounce on your legs one by one. You can also swing your arms to each side. This will increase your heart rate, and it also serves as a warm-up exercise. Every limb of your body will be activated and stretched. 

Dancing

Dancing is one the most effective cardio exercises. It doesn’t require any prior experience. Any room in your home can be used as a dance floor. There are no steps required to dance. Turn up the music volume and dance to your favorite song to burn calories.

Jumping Jacks

 One can perform Jumping Jacks anywhere. Additionally, the steps of jumping jacks are very easy. 

  1. Keep your legs straight and keep your hips close to your hips. 
  2. Begin by balancing on your side and jumping with your arms outstretched. Next, jump on your legs and then spread your arms out to the sides. 
  3. Reposition your arms, legs and back to the original position.

Begin by doing slow jumping jacks. Next, increase the intensity and speed up the exercise. 

Jumping Rope

It is one the best ways to burn calories. A rope is required to jump rope, also known by the term skipping. You can choose to jump one or both legs. Gradually, you will be able to increase the intensity/speed. 

Mountain Climbers

This exercise falls under advanced cardio. It activates lower muscles. 

  1. Start in a pushup position.
  2. Switch the leg by bringing one knee close to your chest.
  3. You can increase the intensity by changing your legs quickly. 

These exercises must be included in cardio exercises. Alternately, you can include cardio by walking faster and using stair climbs instead of elevators. 

How much cardio do I need?

Different people have different requirements for cardio. It all depends on many factors. These factors include:

  • Gender
  • BMR: Basal metabolic Rates
  • Fitness Level
  • Oxygen carrying capacity
  • Red Blood Cells and Haemoglobin
  • Body Fat
  • Diet
  • Cardio Exercises: Frequency

Cardiovascular health is interdependent on many things, but certain conditions are common. These are the following. These regulations can be followed by older adults. 

  • At least 150 minutes of activity is required per week if you do cardio exercise at a moderate intensity. This is achieved by a 30 minute walk five days a semaine. 
  • You need to do 75 minutes of vigorous cardio per day if you choose high-intensity cardio. This method is suitable for people who are already fit and want to maintain a healthy lifestyle. 
  • To maintain your weight loss, you should continue to exercise for 300 minutes per week. 

TheGuidelines for Physical Activity All of these regulations were made by the United States. 

Although the elderly may not be able to do all the cardio exercises that are reserved for young adults but there are some rules that the elderly must follow. National Institute on Ageing. These are listed below. 

  • Light Activity, preferably warmup or beginner cardio
  • These exercises should not cause dizziness or acute chest pain.
  • It is best to avoid drinking too many liquids when exercising. (Except: If prescribed by a doctor).

Tips for Beginner Cardio Program

From a beginner’s perspective, cardio can get tedious and exhausting if it is limited to the treadmill. Many people believe that cardio can only be done in a gym with a limited number of machines. However, this is not true. These are some ways to solve the problem: 

  • First, choose something you enjoy doing, such as dancing. 
  • Next, add warm-up/cool-down (stretching), to the sessions. 
  • Choose the right spot and set the right intensity
  • Create a schedule
  • Gradually increase your cardio timing
  • Begin by doing a 30-minute cardio exercise
  • Combining cardio and strength training is a great way to lose weight. 
  • Use a heart monitor to check your target heart beat and adjust the duration and intensity of your cardio according to it. 
  • Do not push yourself to increase your workout time every day. 

HIIT (Highly Intensity Interval training) is a fun way to combine cardio and HIIT. It burns more calories than low intensity training. 

Cardio Exercise: The disadvantages

Cardio exercise has its limitations and disadvantages. These are listed below. 

  • Repetitive high intensity exercises can cause an increase in injuries. 
  • It may initially help with weight loss, but it may not work long-term if the intensity of the workout is too low. 

The HealthifyMe Note

Cardio is a great way to burn calories efficiently. But, it can’t be used to lose weight on its own. It must be combined with a healthy diet and strength training. Cardio exercises can help you lose weight initially, but not long-term. They can be used by anyone of any age, but you need to adjust the routines to suit your metabolism and age.

Cardio for Muscle Growth

If they are trying gain muscle, one should stop doing cardio. Cardio can help you gain muscle mass, even though it sounds vague. According to studiesWalking, running, or cycling can all help increase leg muscle mass. 

Two weeks of cardio should be completed before you begin the muscle-building process. This would improve your aerobic system. A better aerobic system will allow for stronger strength training for muscle/mass gains.

Aerobic and Anaerobic Exercises

Anaerobic Exercises often include strength training and running short distances. 

Aerobic exercise can also help with anti-inflammation and improved heart health. It can also help develop new tissue.

It is important to balance both aerobic and anaerobic exercise. The anaerobic system is activated when the aerobic system exhausts due to oxygen demands. Anaerobic systems will produce the required ATP. This ATP will reactivate your aerobic system.

Conclusion

Cardio exercises are a blessing in disguise. It can help you lose weight, improve heart health, lower your risk of getting diabetes, and more. Cardio is an example of an exercise that doesn’t require any special equipment. Instead, you can incorporate it in your daily activities like walking, dancing, and stair climbing.

Based on the BMR and our age, we selected the best cardio. There are three main levels of cardio: Intermediate, Advanced and Beginner. Cardio alone will not help you lose weight. Cardio can be combined with a healthy diet and HIIT to make a difference for your body.

Source: healthifyme

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