How Much Cardio Is Necessary for Losing Weight?
Health & Beauty / /
When you decide to go to the gym and lose weight, you must first develop a plan about exercising and a proper diet.
To losing weight properly you need to practice cardio exercises in order to spend more calories than you consume. You can always turn to personal trainers for a diet plan, but today there are many applications that will help you determine your daily meals.
The American Institute of Health recommends at least 30 to 45 minutes of exercise with moderate intensity three to five days a week. To help the body recover better try to change the intensity of the exercises every day.
How to organize the exercises?
The exercises with high intensity are usually those which make 70 to 90 percent of the maximum heart rate, and it is the moment when you feel as if you cannot pronounce more than two or three words per minute. On the other side, exercises of moderate intensity are about 50 to 70 percent of the maximum heart rate and allows you to say a few sentences while you exercise.
When you are ready for more action, amplify the intensity of the cardio workout by adding in some interval training. That way you will lose more calories in a shorter period of time. To achieve better results, and at the same time feel good and not tired you should run or ride a bike two minutes swiftly, and then two minutes easier. Repeat it for 20 minutes to half an hour. After cycles of these exercises you can continue doing other exercises, lifting squats, push-ups or planks, in order to make your muscles warmed up, but not exhausted.
It is recommended to work off more often with longer intervals lighter exercise like walking or jogging. Some exercise lasts 45 minutes to an hour. In fact, most cardio exercises depend on your condition. Do not start immediately fast and furious but go slowly. Let your body get used to the training and effort, and then eventually turn up the training.
Basically, the amount and time of cardio you have to do so that ypu can lose weight is super flexible per your preferences and your schedule. No matter which ways you choose, cardio will help you loose the weight and prevent form gaining it again.
Source: Wonen’s Health