The best way to lose weight is through a combination of healthy eating and exercise. It’s important to find a balance between the two. If you have identified that you are overweight or obese, then it’s recommended that you aim for at least 150 minutes of cardio per week in order to shed pounds.
But how much should you do every day? How many days per week? What should your intensity be? Here are some things to keep in mind before you start planning your exercise routine.
What is Cardio?
Cardio means cardiovascular activity. This includes activities like running, cycling, and swimming. Cardio is not just beneficial for weight loss, but also many other health benefits such as reducing the risk of heart disease and stroke, strengthening your immunity system, making it easier to recover from workouts, and improving athletic performance.
How much cardio should I do per day?
The amount of cardio will vary depending on your current fitness level, your weight, and your goals.
There are different types of cardio workouts that you may choose from to reach your goal of 150 minutes per week. These include walking, running, biking, swimming, elliptical training, rowing machine and a stair-climber. It’s best to start with something you enjoy so that you can stick with it.
Once you’ve established a baseline for your individual needs then you can begin increasing the duration or intensity over time in order to achieve greater results.
It’s important for you to find the right intensity for your cardio routine. If you want to lose weight and don’t have any health concerns, then it’s recommended that you do at least 150 minutes of cardio per week.
But what if you have heart disease or high blood pressure? You should consult your doctor before significantly increasing your exercise routine. But if you are cleared by your doctor, then it’s still important to stay within a certain intensity range.
If you have high blood pressure or heart disease and are cleared by a doctor, it’s recommended that you stick with cardio at a moderate intensity. Aim for doing intervals or going on long walks that last up to 60 minutes at a time. This will allow your body to slowly ease into an intense workout without overdoing it.
How long should my cardio sessions be?
A good time frame for cardio is 20-30 minutes per session. By breaking it up into shorter, manageable blocks of time, you’ll be more likely to follow through with your plan. You can also plan ahead by knowing when you have time to work out and then scheduling workouts accordingly.
Too much cardio can be bad for your body. It’s important to find a balance between healthy eating and exercise in order to maintain a healthy lifestyle.
How many days per week?
The American Council on Exercise recommends that you do cardio five days a week for 45 minutes, but it’s up to you. You can break up your workouts throughout the week or do them all at once. It’s worth noting that more time doesn’t necessarily mean more weight loss. In fact, studies have shown that people who exercise for 30 minutes a day, three times a week lose the same amount of weight as those who exercise for 60 minutes a day, three times a week after six months.
What if I don’t want to do cardio?
Some people might not want to do cardio as often because they don’t enjoy it. That’s okay! There are other ways to get in a good workout without doing cardio.
If you don’t like running, try a different type of exercise like circuit training or weight lifting instead. Or you could try some other forms of exercise that don’t require cardio and still have the same effect on your body, such as yoga or tai chi. You should also be aware of your intensity level when you’re exercising so that you can stay within your desired heart rate zone, which is between 60% and 80% of your heart rate max.
If you’re trying to lose weight, then aim for 150 minutes a week of moderate-intensity cardio or 75 minutes a week of vigorous-intensity cardio. If you’re overweight or obese, then try doing at least 150 minutes per week of moderate-intensity cardio or 60 minutes per week of vigorous-intensity cardio.
Cardio is the type of exercise that significantly raises your heart rate and can be used to improve your health and lose weight. Cardiovascular exercise, or cardio for short, is any kind of physical activity that strengthens your heart and lungs. The key is to find a cardio routine that you enjoy and can stick with. And don’t worry, if you don’t want to do cardio there are plenty of other ways to get your heart rate up!