The word Cardio is the first word that comes into your mind when you are just starting an exercise to lose weight, maintain stamina, and get yourself fit. But there is always a question from the beginners: how much cardio to lose weight? From the various research, we get rough data which shows approximately 150 minutes a week cardio is essential for the weight to get lost properly but it is not possible every overweight person can lose weight by doing 150 minutes of cardio as everyone has a different body structure and physique. So read the whole article carefully then you will exactly know how much cardio to lose weight?
What is Cardio?
Cardio is an exercise that increases your heartbeat and breathing rate. It is also called aerobic exercise as it means you’re doing an activity with the involvement of oxygen. When you’re walking, running, and bending your legs that means you are doing Cardio either you are willing to lose weight, maintain stamina, or fitting yourself.
Benefits of Cardio Exercise:
When you will realize how many benefits of cardio exercise, then you will want to start it right now. As we are discussing how much cardio to lose weight?. Cardio can’t only help you to lose weight but it has a lot of other benefits. There are the following benefits of cardio exercise are:
- Improve your sex life
- Improve hair growth
- Blood circulation
- Boost immune system
- Improve sleep quality
- Enhance thinking
- Increase the stamina
- Maintain the blood pressure
Basic Exercises Of Cardio:
- Walking
- Running
- cycling
- Swimming
After analyzing the Cardio deeply, we get to the point every single moment of the body is considered as Cardio. As you sit or stand, you are breathing, and when you move your arms continuously the heartbeat increases.
Beginner’s Guide And The Basic Exercise:
Here you will learn how much cardio to lose weight? These exercises are the building blocks for cardio. For weight loss, you must know about calories and make good habits toward the food. how much cardio to lose weight before focusing on the “How much” word you can also take care of the food you eat and change your habits. Let us take about the 4 basic exercises of cardio you can do without any machine.
Walking:
It is a physical activity and very important when it comes to controlling weight or to lose weight as it can burn an efficient amount of calories. Even if you lose weight it is important to continue as the studies show if this activity is done for a long time that will help you to maintain weight and the food you eat will easily digest. By doing this exercise you will have very few chances to get sick.
Running:
Burn a large number of calories that you consume to lose weight by running. Running needs many muscles to work together so it is a great option among other exercises to burn calories. The more you burn calories, the more you will be able to lose weight. Study shows if we run one mile then we can burn 35 more calories than walking. Running needs more energy and power than walking. Before starting the running you must have a warmup.
Cycling:
Cycling needs lots of effort, effort needs lots of energy and burning energy can help you to lose a lot of fat. As we are discussing how much cardio to lose weight? And cycling is an activity of cardio and we can use it in terms of cardio. You can burn about 300 calories by normal cycling just in one hour. If you pedal faster you can burn more than 300 calories just in one hour. By figuring out the calories burning you can easily estimate how much cardio to lose weight?.
Swimming:
When it comes to how much cardio to lose weight? Swimming is the best cardio exercise as it will give the whole body workout. And by doing the 30-minute swimming you can burn about 367 calories. Freestyle swimming can burn more than 367 calories. Swimming is best in case of losing weight because you will never get bored while swimming and you can burn a lot of fat by doing 6 Hour swimming in a week.
Best Exercise Of Cardio To Burn Most Calories:
As discussed in detail in the above section “the 4 basic exercises of cardio to lose weight”. So there must be a question in the reader’s mind: which one is best to burn more calories? and how much cardio to lose weight?. As mentioned below running and cycling burn more calories than walking and swimming. These all are the best exercises and everyone has their favorite one. If someone didn’t know how to swim or ride a cycle then the other two are best for him.
Foods not to eat while doing cardio:
The title of the article is about how much cardio to lose weight? But you will never get good results if you only focus on time and distance. You have to know about the foods that cause weight gain. These foods contain a lot of fat that plays an important role in weight gain. Try to avoid these foods to overcome the time period of cardio and get perfect results.
| Food | Fat |
| Avocado | 15g |
| Dark chocolate | 43.06g |
| Nuts | 49.93g |
| Olives | 10.7g |
Foods to eat while doing cardio:
how much cardio to lose weight? Some foods help you to get rid of being overweight. These foods contain a good amount of protein and fiber but less amount of fat. Here is the list of foods that will lose weight are:
- Egg white
- Leafy greens
- Orange
- Lemon
- Carrots
Conclusion:
how much cardio to lose weight?. If you will spend 5 to 6 hours a week in cardio you will get better results. But only spending too much time on cardio will not work for you as diet plays an important role in weight loss. You will have to maintain a proper diet and proper time for cardio to lose weight on your desired result.
Also Read: A Beginner’s Guide to Low Carb Diet – Complete Breakdown: Top 8 Benefits