Cardio, a term derived from the Greek word for heart, encompasses any exercise that elevates oxygen demand and increases your heart rate. It’s often used in combination with strength training
While cardio does burn calories, it’s not the only way to see weight loss results. POPSUGAR spoke with two fitness experts to bust some common myths about cardio for weight loss.
1: It’s a great way to burn calories
Cardio is one of the most effective ways to burn calories, whether you’re looking to lose weight or simply tone up. But knowing what counts as cardio is important because not all workouts are created equal. To burn the most calories, aim for cardiovascular exercise that works for your large muscle groups and gets your heart rate up to a moderate level.
That means running, swimming, cycling, and even some high-intensity interval training (HIIT) workouts will count as cardio as long as you get your heart rate up. However, you’ll also want to choose an activity that’s convenient for you and that you can stick with over time. For example, if you hate the treadmill or don’t have easy access to a bike path, you may be better off focusing on strength-training workouts.
The type of cardio you choose can also help to determine how many calories you’ll burn during and after a workout, says fitness expert Nicole Ferrier, M.S., C.S.C.S., author of The Effortless Fat Loss Plan. In general, you’ll burn more calories during and after cardio than while you’re at rest, but the amount will depend on your specific body composition, the intensity of the workout, and the duration of your workout.
During most types of cardio, your body will use carbohydrates as its primary energy source and dip into fat reserves only as needed. You’ll get the most fat-burning results from higher-intensity cardio workouts, such as HIIT, which involves short bursts of maximum-effort exercise followed by recovery periods. Try alternating between high-intensity cardio workouts like Tabata or Shaun T’s Transform:20 with lower-intensity workouts such as jogging or swimming.
Regardless of what cardio workouts you choose, make sure to include four to six 30 to 60-minute sessions per week as part of your weight loss plan. And if you’re serious about fat loss, try to fit in these workouts before your first meal. That’s because your body is most likely to tap into its fat stores when it’s already depleted of glycogen, which is stored in carbs.
2: It’s good for your heart
When many people think of cardio exercise, they may picture a slew of men and women in neon spandex pounding away on treadmills in the gym. However, this form of workout is not only an excellent way to burn calories, but it’s also good for your heart. It improves the function of your cardiovascular system and strengthens your muscles. It also helps reduce your risk for heart disease and other health problems.
Cardio is one of four exercise categories that can help you achieve a healthy lifestyle, along with strength training, balance, and flexibility exercises. It can be defined as any type of physical activity that raises your heart rate for an extended period of time and increases your breathing. This can include everything from walking, swimming, and cycling to high-intensity activities like jogging and stair climbing.
When you’re exercising, it’s important to monitor your exertion and understand the different heart rate zones. If you’re working too hard, you could damage your joints and muscles. However, if you’re not working hard enough, you won’t see the same health benefits.
A healthy amount of cardio will also keep your metabolism higher, which can help you maintain your weight or lose excess pounds. It’s essential to be consistent with your cardio routine and make it a regular part of your schedule. This will help you stay on track with your goals and create a healthier, happier life.
People who regularly engage in cardio workouts typically have lower resting heart rates and blood pressure, which can decrease their risk for health conditions like stroke, heart disease, and diabetes. Additionally, it’s been proven that aerobic exercise can lower bad cholesterol levels.
When it comes to getting your heart rate up, the best thing you can do is find an exercise that you enjoy. You may also want to consider teaming up with a friend or joining a group fitness class. This will provide you with a great workout atmosphere, accountability, and socialization while also keeping your workouts fun and interesting. You can even combine different cardio exercises into a single session to mix up your workouts.
3: It’s good for your joints
If you’re getting winded climbing the stairs or have a hard time keeping up with your kids and grandchildren, it’s a sign that you need to start doing cardio (or kick your workouts up a notch). Even for those who are elderly, ill, disabled, or pregnant, regular cardiovascular exercise can help improve overall fitness.
Besides getting your heart pumping, cardio helps strengthen other muscles in your body. This allows your muscles to work harder in everyday activities and makes exercise seem easier over time. It also increases oxygen supply to the brain and other parts of your body, helping you stay mentally sharp.
Aerobic exercises can be as simple as walking, biking, swimming, water aerobics, and more intense workouts like jogging, playing basketball, or boxing. Try to get 150 minutes of moderate or 75 minutes of vigorous exercise per week. If you’re new to cardio, it’s best to start with lower-intensity exercise so you can build up your muscles and joints over time.
4: It’s good for your mood
Cardio workouts help boost your mood by releasing endorphins, which are feel-good hormones. This can help reduce stress levels, which is good for your mental health and makes reaching your weight loss goals easier. In addition, regular cardio exercise can help improve your sleep quality, which is another important factor in achieving your weight loss goals. It’s essential to keep in mind that a combination of cardio exercises and a healthy diet is the best way to lose weight. So, start running, swimming, or cycling today and start making progress towards your fitness goals! And remember, always listen to your body, and take rest days as needed.