If the main goal of your diet and exercise regime is to lose weight, cardio exercises are the best exercises for weight loss. To get the optimum results from cardio exercises you will however have to determine the correct length and frequency of your cardio workouts, exactly how hard you will have to train and what are the best cardio exercises for your specific individual circumstances.
The key to any how to lose weight campaign regardless of the individual concerned, is that you create a calorie deficit in the sense that you burn more calories than the amount of calories you consume. The most beneficial, and indeed easiest way, of achieving such a calorie deficit is cardio exercises in conjunction with weight training and an overall healthy diet.
Cardio exercises are however the main factor in promoting such weight loss, reasons for which are as follows:
More calories are burned in each and every workout
Cardio exercises ensure that your heart is working hard and working well, and in turn burning a significant amount of calories. Go to the how many calories to lose weight section to learn how many calories you should burn to lose weight. There is no fat burning heart rate however, as many people claim there is.
It is easy to intensify your workout to increase the amount of calories burned
With cardio exercises, it is relatively easy to increase the amount of calories burned(how many calories does a person burn in a day?) with minor changes to your workout, such as jumping higher, running faster, climbing steeper hills or trying out a new exercise that your body is not used to.
It all helps to establish an overall calorie deficit
Burning calories in this manner effectively means that you do not have to make as many modifications to your overall diet.
You can work out every day
With weight training, it is essential that your muscles rest for a period of time to promote recovery and growth. Cardio exercises on the other hand can be done every day without the worry of over training or injury.
In reality there are no “best” cardio exercises. Although some cardio exercises will obviously offer a higher level of intensity than others, the best activity is actually one which you will enjoy and manage to do on a regular basis. This really is the essential element as to whether or not you will manage to reach your weight loss targets.
With regards to intensity, exercises which involve some degree of impact, such as walking, will normally boost the heart rate more quickly than non impact activities, such as cycling or swimming. For a bigger calorie burn consider high impact cardio exercises, such as jumping or running. Using both the upper and lower body, as in cross country skiing, will work out the whole body, quickly boosting the heart rate and burning more calories.
Although the number of calories burned will not be as significant, low impact cardio exercises should also be included in any cardio exercise regime. This will ensure that you have a good overall exercise program. Every single activity will burn calories, which is why cardio exercises are the best exercises for weight loss.
The optimum length and frequency of cardio exercises will vary from individual to individual, and will depend upon factors such as age, diet, current fitness levels and so on. However, as a general rule, you should start off with three to four 30 minute sessions a week, gradually increasing to 45 minute sessions. You will then be able to work up to five to six sessions a week, ensuring that you vary the types of activity and levels of intensity.
For information three 20 minute sessions of cardio exercises a week will suit those individuals whose main goal from their diet and exercise regime is muscle gain. Such an addition will ensure that the individual reaps the health benefits from the cardio exercises, without burning an excessive amount of calories.
Cardio exercises are the best exercises for weight loss, and are most effective when done in conjunction with weight training and an overall healthy diet. Running and swimming for weight loss is one of the best things you can do when it comes to cardio. It should also be pointed out that cardio exercises are not just for weight loss, they improve the condition of the heart and the lungs and promote good health and well being in general.