Cardiovascular exercise is a key component of an effective weight-loss program. It burns calories, increases your heart rate, and can lead to increased muscle tone and reduced body fat. Although any form of cardiovascular activity will help you shed pounds, not all types of cardio are equally effective. Research shows that high-intensity forms of exercise such as sprinting burn more calories than moderate-intensity activities such as walking or jogging. On the whole, cardio exercises for weight loss can be considered impactful. Let’s find out how!
Do cardio exercises lead to weight loss?
Losing weight significantly comes down to being in a calorie deficit. It simply means bringing down the calories from your usual intake. It can be done calorie deficit can be done by adjusting your diet or exercise, but the best approach combines the two. Cardio is one way to lower your body fat percentage and help you lose weight when done under the supervision of a professional. Thus, look for the most trusted Oakleigh gym to assist you throughout the cardio programme.
You can burn calories and lose weight faster than if you only adjusted your diet by doing cardio workouts. However, learning how to lose body fat is slightly different from other types of workouts. When people talk about weight loss, it is not just about losing fat but building a strong and fit body. It explicitly refers to lowering your body fat percentage and not losing mass from muscle tissue or water retention.
So, if you are trying to burn fat, incorporating regular strength training into your cardio routine will be necessary. Cardio alone raises your heart rate, and when it reaches a certain point, your body is forced to convert fat into energy.
Can cardio help you burn belly fat?
It is essential to eliminate belly fat to build a healthy body, and cardio helps you with that. Many options exist for reducing belly fat through cardiovascular exercise. The best way to do cardio to burn belly fat is when you do it consistently. When choosing a cardio workout for belly fat, make sure that you are motivated to do that workout and look forward to it. Running, cycling, and swimming are some of the best cardio exercises to help you lose fat around the stomach.
Top 8 cardio exercises for weight loss
Cardio exercises should be complemented by strength training and proper recovery to lose weight effectively. The following types of cardio exercises can help you achieve this:
High-intensity interval training
High-intensity interval training (HIIT) has become a popular exercise for people looking to lose weight. It is characterised by alternating periods of intense activity with rest and involves working at high-intensity levels. HIIT can help you burn fat faster than other forms of exercise, such as steady-state cardio.
Swimming
Swimming is a low-impact and a joint-friendly way to improve cardiovascular ability and build lean muscle tissue. Swimming makes every muscle in your body work to keep you afloat, one of the only forms of exercise that does while forcing your lungs to work differently. Swimming can improve your stamina and help you get fit.
Running
Running can be a wonderful way to get your cardiovascular system up to speed. Running raises your heart rate and can keep you there for a long period of time if you go for longer distances, which explains why it’s good cardio for weight and fat loss. Your fitness level will determine how intense you are running, but long runs can be a lower intensity to keep your heart rate high and constant during a workout. So, lace up those running shoes and get ready to run.
Cycling
The perfect way to lose weight and get in shape is by incorporating cycling into your weekly routine. Cycling is one of the most adaptable forms of cardiovascular exercise; it can be made high- or low-intensity, depending on where you take your bike. For hard interval training, head to the hills for short bursts of intense pedalling. If you prefer a steady but moderate pace, go somewhere flat instead. And don’t forget: Being outdoors adds an extra element of fun!
Skipping
Skipping is one of the best forms of cardio for weight and fat loss because you can customise its level from harder or easier depending on how you want it. Slow and steady skipping will keep your heart rate consistently raised. So, you could try an interval-style workout where you intersperse quick skipping with rest periods to get your breath back.
Rowling
Rowing is a low-impact, high-intensity form of cardio that can increase leg endurance and pulling power. In addition to the benefits it offers for the legs, core, and back muscles, rowing also targets upper body muscles if performed with dumbbells as part of a full-body workout routine. Unlike other forms of cardio that build strength, rowing offers only some muscle endurance if that is something you are after.
Kickboxing
Kickboxing can help you gain muscle endurance in the shoulders, legs, backs and core. It also improves your power production when throwing with maximal or near-maximal intensity. It is a multi-planar form of cardio that can help increase athleticism and movement and also doubles as a great form of self-defence training.
Elliptical
The elliptical machine, also called the cross-trainer, is a low-impact form of cardio for weight loss. An elliptical workout can be customised to increase or decrease resistance or performed at an average pace. Many gyms have hundreds of these machines available for use.
Conclusion
It is essential to combine a good diet program with a weight-training routine when you want to lose weight. This combination should result in a slight calorie deficit over six weeks to twelve weeks. Cardiovascular exercise can help you burn more calories and allows you to lose weight faster than dieting alone. However, be careful not to overdo your cardio workouts; too much high-impact exercise can cause muscle loss, which will prevent you from getting leaner. So, to ensure that you are on the right track with your cardio program, you should join a leading gym in Oakleigh south to ensure that you get the proper guidance.
