Cardio is one of the most popular ways to lose weight. It’s any type of exercising, which makes your heart go faster. The system is simple. The more you move, the more calories you burn. Cardio includes running, jogging, skating, swimming, skiing, treadmill, bicycle, etc.
There are 2 major forms of cardio exercise:
- LIT – Low Intensity Training. This is cardio for 30-45 mins at a steady state. It burns fat, but it’s boring and takes a lot of time.
- HIIT – High Intensity Interval Training. It’s very short, but very exhausting training. For example, 60 sec jogging or 30 sec sprints. This type of cardio burns more fat than LIT does, but it’s also more difficult.
If you are a beginner, you should start your trainings with the low intensity cardio, because high intensity interval training will be too hard for you.
How much Cardio do you need to lose fat?
It’s not easy to answer this question. It’s very individual, and everything depends on your needs. If you are not so hurry in losing fat, you don’t have to start intensive cardio workout. Just add some aerobic exercises and resistance training to your low intensity training. If you want to lose fat faster, increase intensity or duration of your workout.
Cardio is not enough for fat loss. You can consider it as an additional help. What you need is a complex of cardio and wise diet. You can sweat in a gym for few hours, but when you come home, you will feel hungry and you will eat a packet of chips, drinking soda. As a result, you will not lose any weight.
You should remember that cardio workouts will make you really exhausted. To handle it, you need a lot of energy and power. Without a healthy balanced eating, you will not get the energy needed. Provide your body with essential nutrients. Chose low fat food and reduce the portion size.
Don’t rush into starving diet. It’s only harmful for your health. Healthy fat loss is losing 3 to 5 pounds per week. And don’t go crazy about cardio workout. Balance of low intensity cardio, diet and a healthy lifestyle will make their work and help you to lose fat.