What Are The Best Cardio Exercises To Lose Weight? Which cardio exercises are best for losing weight and how much weight should I aim to lose per week? The answer to the first question will only be truly valid by first pointing out the vital role that a proper diet plays to be able to achieve and maintain any long- term weight loss objective. In fact, maintaining a proper diet is the single most important factor when trying to lose weight, keep the weight off and improve overall health. Yes, a proper diet is more important and will have a greater positive impact on your physique than exercising and weight training. However, when a proper diet is combined with a consistent cardio and weight training program, that combination has a synergistic effect that exponentially increases the overall effectiveness of your efforts – much more so than either a proper diet or a consistent cardio program could each do independently. Change your old diet for a healthier one, and don't skip meals. Be sure to eat fewer calories than you burn, and to drink at least liters (0.53 US. The body will rebel at the low. For decades, conventional wisdom (and Jane Fonda) said cardio was the best exercise for weight loss. Then strength training muscled its way into the spotlight as the. To answer your specific question, the best cardio exercises for losing weight depend on your individual particular physical abilities, limitations and your personal preferences. If you like jogging then jog. If you like walking then walk. If you want to lose weight, cardio can be a useful tool to use along with your diet. The question is, how much should you do, and how much is too much? 28 Ways to Lose Weight Fast . If you've plateaued in your weight loss plan, try these simple, expert-approved tricks that boost metabolism. Get all the answers to your most frequently asked questions about losing weight telling you how to eat along with how to workout to lose weight fast. Trying to lose weight? It's not always easy to know where to start. Follow this plan to make the most of your workouts for maximum weight loss. Cardio exercise is great for weight loss, but when is the best time to do your cardio workouts for maximum fat burning benefits? How To Lose Weight Cardio Or Strength TrainingHow To Lose Weight Cardio Or WeightsIf you like playing basketball then play basketball! If you like a little bit of everything then cross- train and do a little bit of everything! Just try to find something you really enjoy doing on a daily basis and focus on being consistent with that activity. As far as how many pounds you should aim to lose per week, 1- 2 pounds per week is a good number to stick to for long- term success. Below is a list of just a few great cardio exercises to consider: Other great exercises to consider: Racquetball. Swimming. Tennis. Wind Sprints. Stair Sprints. Jumping Rope. Burpees. Regardless of which cardio exercise you choose to do, the most important things to always remember is to hit your target heart rate zone for at least 3. Heart Rate Chart 1. How to Lose Weight Fast. If you want to lose weight quickly, exercise daily, and keep up the cardio. Understand that you may not lose more than a. Heart Rate Chart 1. Source: American Heart Association, www. Heart. org)Heart Rate Chart 1. The average maximum heart rate (1. For example, if you are 3. Therefore, your target heart rate zone (5. Always remember to listen to your body! If you’re not on your “A- Game” one day – so what! Slow down or even stop and cut your workout short that day. Rome wasn’t built in a day and there’s no need to push yourself like a maniac. Your ego will heal a lot faster than an unnecessary self- induced injury! Checking your heart rate is a relatively easy thing to do. Simply place two fingers on the inside of your opposite wrist, count your pulse for ten seconds and then multiply that number by six. That total is your heart rate at that time. When you initially begin your cardio training program, it is recommended to set your training goals at the lower end of your target heart rate range (closer to 5. As you progress with your cardio training routine and build stamina, gradually increase your training goals upward towards the higher end of the target heart rate range (closer to 8. How Much Cardio to Lose Weight? There is so much confusion out there about how much cardio you should do to lose weight. Some say you need to be doing it every single day. Some say twice a day, and some even say you don’t have to do it at all. Let’s break it down and see if we can clarify the question. How Much is REQUIRED to Lose Weight? Short answer – absolutely none. Am I recommending that you do zero cardio to lose weight? However, from a strictly physiological standpoint, cardiovascular training is not required at all to lose weight. Try not eating anything for a week while you are completely sedentary. Obviously, in time, you will wilt to nothing. As health and fitness individuals we aren’t just trying to lose weight. We are trying to spare muscle tissue (or build some) while we drop our body fat. Sometimes that means we lose weight, but sometimes that means our weight stays the same while our body composition changes. The only way to know what’s really going on is to measure with body fat calipers. Either way, the question shouldn’t be how much cardio to lose weight, but instead – how much cardio to lose fat? How Much Cardio to Lose Fat? Strictly speaking, as with all things fitness related, it’s going to depend. However, there are a few guidelines I like to follow that I think are good catch- alls for most people. If you have a sedentary job, it’s a good idea to do cardio. If your strength training workouts aren’t high intensity, it’s a good idea to do cardio. If reaching your desired goal means you have to eat below your BMR, it’s a good idea to do cardio. In other words, if all you do is work out for 3. Remember, part of living a health and fitness lifestyle means being active. Get up and move around. Try to get in around 1. Intense Strength Training. The same goes for if your strength training workouts aren’t that intense. Most people forget that strength training and cardio don’t have to be two separate, mutually exclusive activities. Cardio is short for cardiovascular training. If you are pushing yourself hard during your workouts, additional cardio like running or biking is not always necessary. Doing squats with sets of 1. Your body is going to get the cardiovascular benefits. Don’t Eat Below Your BMRFinally, if hitting your weight loss goal of say 2 pounds/week means that you would need to eat below your BMR, you should instead eat more food and do additional cardio work (eat more, move more). Let’s take a look at my go- to equation (The Katch- Mc. Ardle Formula) for determining an accurate BMR: BMR = 3. LBM)LBM is your lean body mass in kg. I like this equation because most others don’t take into account body composition. As muscle is more metabolically active than fat, I believe this formula is much more accurate. So, let’s break down an example for someone who is 1. Someone at those stats has 3. Subtract those 3. Next, take that number and convert it to kg. So 1. 20lbs / 2. 2 = 5. Now we just plug those numbers into the Katch- Mc. Ardle formula above: BMR = 3. If reaching your weight loss goal means you have to eat less than 1. BMR and create your deficit with additional cardio. Eating below your BMR is a sure way to lose muscle and stall your weight loss. Determining Your Cardio Requirements. Now that you know if you should be doing cardio or not, let’s briefly cover how much cardio you should do to lose weight. I recommend that you do the least amount that is necessary to reach both your performance goals AND your body composition goals. If you have goals to improve your cardiovascular fitness, or to have a faster 5k time, your training is going to need to reflect that. If you’re just trying to maintain your cardiovascular fitness while dropping body fat, you won’t need as much. Whatever your goals, be efficient with it. The reasons are several- fold: In a hypo- caloric environment it is much easier to over- train. The few calories and nutrients you’re ingesting are needed to support muscle tissue growth and repair. Devoting unneeded energy to cardio works against those goals. It is much easier to cut 1. BMR) than it is to add in 1. Whether you need an additional 1. Whatever amount you choose to do, just make sure cardio is working for you and not against you.
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