Due to the capacity of burning calories, cardiovascular exercise is really great to support weight loss program. Various different types of cardio exercise really work well to melt the excessive fat in your overall body. Unfortunately, some people could not determine how much cardio to lose weight effectively and quickly since they have lack understanding about this information. Each of the people might have different needs in doing the cardio program based on their weight, their activities, as well as their health condition.
Before determining how much exercise to lose weight you need to do, it is important to notice the differences of the exercise first. Basically, cardio could be categorized in two. The first one is slow steady exercise that takes around 45 minutes to an hour in low intensity. This exercise allows you to support calories burning and to protect the joints in your body.
Then, the second category will be high intensity cardio. The duration of this kind exercise is shorter than the previous category, but it is more intensive in working your body out. Commonly, it just takes around 20 to 30 minutes but it is really effective due to the ability in boosting the metabolic system.
Understanding the bottom line of the concept is also really important. Weight loss happens only when you burn more calories than your intake, such as when you are doing medium-intensity workout into the daily routine to lose weight. The absence of 3,500 calories equals the loss of 1 lb weight. So, you can decrease the intake of calories by approximately 300 calories then support it by doing more cardio exercise to burn extra 200 calories per day. It works well to help loss 1 lb a week.
Now you can start to make the exercise program appropriate with your level. Let us take a look at each level for more details.
Beginners Level
The most important thing to consider by the beginners is avoiding exercise that makes you lose breath. People who are not used to do cardio exercise might find difficulties in tackling with the workout. However, their body will adapt gradually with the time. Beginners could simply keep the intensity of their workout for about 10 to 20 minutes. When you have shown great progress with this pace, you can improve your workout to around 30 minutes duration. This exercise is great to improve the condition of your heart as well as to stimulate fat burning.
If you have performed exercise regularly for around a year, this method will be no longer effective to lose weight quickly. In this certain circumstance, you are in intermediate level and you need to progress your exercise to 45 minutes or more. Besides, you also need to have several variations of cardiovascular exercises to lost weight effectively.
Advanced Level
This category consists of people who have been really active in their exercise program but want to shed some pounds off. This level requires people to do intensive cardio for at least twice a day. Each of the periods should not be done in shorter than thirty minutes. One of some good tricks for this certain program is making sure not to do similar workout programs. So if you have a session of high intensive running in the morning, you can choose weight lifting for the next session in the evening.
Learn more about the exercise type before starting doing the workout. If it is possible, having a personal trainer will be really supporting to ensure your success in losing weight. Besides, you have to own one more extraordinary important point: motivation. Without being able to motivate yourself to be consistent with the program, you will never be success in burning your fat.
