Cardio for weight loss: Is 30 minutes a day enough? | XpertsReviews.com

The race, cycling, swimming and walking are some of the exercises that increase your heart rate. Cardio training is not only associated with good heart health, but also with weight loss. It is considered one of the most effective ways to burn fat. You can have the list of exercises with you, but you may wonder. Do you only need 30 minutes of cardio for weight loss? The duration is important because too much cardio training, especially without strength training, can cause muscle loss as well as fat loss. In addition, you would like to know if 30 minutes or more are needed to lose weight.

What is cardio?

Cardio is a short form of cardiovascular exercise, also called aerobic exercise. “This means that you give fuel to your physical activity using oxygen. It is an exercise that maintains your healthy heart and lungs, ”explains Abhi Thakur, fitness expert. Cardio exercise can reduce the risk of early death of any cause, including heart disease, in accordance with the research published in the British Journal of Sports Medicine.

Although it is intended to keep your heart strong, it seems that the cardio for weight loss has become more popular. “Now, most people do cardio only to burn fat. Yes, you can also burn fat, lose weight and improve endurance except keep your heart healthy, ”explains the expert.

During this exercise, your heart rate should exceed 120 beats per minute. This means that you push your body enough for your heart to work more. “Cardio always uses your heart and your lungs, but it can also train the muscles of your legs, especially during the race and the bicycle, or the arms and the upper body during boxing and swimming.

Cardio for weight loss: what makes it effective?

If weight loss is in your mind, focus on the calorie deficit, which means that the number of calories you consume in one day should be less than the amount of calories you burn. Cardio for weight loss works because it can help burn calories. “When your heart rate increases, especially beyond 120 beats per minute, your body needs more energy. To meet this need, he begins to use stored fuel, which mainly comes from glycogen (sugar stored in muscles and liver) and body fat, “explains the expert. As the intensity increases, your body begins to mix these two sources to follow. The higher the intensity, the more calories you burn and the more your body is quickly starting to access fat fat.

But the amount of weight you lose depends on factors like:

• Intensity: If you engage in vigorous training, you will burn more calories.
• Age: The more you age, the less you burn calories.
• Sex: Men often lose weight faster than women, because men generally have more muscle, and women can have more fat, according to American Department of Health and Social Services.

Cardio for weight loss: are 30 minutes of aerobic exercise sufficiently per day?

“Yes, 30 minutes of cardio for weight loss works if you are consistent and in a calorie deficit,” says Thakur. During a study, published in Jama networkSignificant reductions in the waist, body weight and fats were noticed in participants who were committed to cardio exercise for 150 to 300 minutes per week. This means that even cardio for 30 minutes for 5 days can help lose weight. “It is preferable to do cardio of low intensity for weight loss daily or high intensity 3 to 4 times a week than to jump,” explains the expert.

Cardio for weight loss: exercises to lower books

Here are some of the weight loss loss exercises:

1. Shadow boxing

How to do it:
1. stand in a combat position with your raised hands and chin
2. Move on your toes, side to the other
3. Keep your body stable and throw a combination of a left and at a forehand.
4. Make an uppercut by folding your knees and sending a strong punch up. Make laps of at least 3 minutes five times.

2. Sautical rope

How to do it:
1. To make a jump rope, stand up with a rope behind your heels.
2. Jump the light on your toes while keeping your tight nucleus.
3. Turn the rope using your wrists, and no shoulders
4. Start with 1 minute, rest for 30 seconds, then start again.

3. Burpees

How to do it:
1. Squat and keep your hands on the ground.
2. Recta your legs in a push position.
3. Fold to your elbows so that you can bring your chest closer to the ground.
4. Press the PUSPUP position and go up your feet to the squatting position.
5. Jump into the air, then land on the ground. Do this 10 to 15 times.

4. High knees

How to do it:
1. To make high knees, stand up with your hands.
2. Lift your knees at a quick pace.
3. Pumper your arms while making this cardio to lose weight. Go for 30 seconds, 30 seconds of reduction 10 times.

5. Mountain air conditioning

How to do it:

1. Start in the board position by pushing in your forearms while raising your body from the ground and forming a straight line.
2. Pull your knees to your chest.
3. Quickly communicate the legs. Be sure to keep your hips stable. Do this for 20 seconds.

6. Squat jumps

How to do it:
1. Squat jumps while standing with your feet with the shoulder width.
2. Fold your knees and take the squat position.
3. Jump while hiring your glutes, quads and hamstrings.
4. Earth gently and go down again in the squat position for another jump. Make 15 repetitions and 4 sets of this cardio for weight loss.

Cardio for weight loss is often suggested because it can help burn calories. You can do 30 minutes of cardio per day to lose weight, but be sure to listen to your body and stop when you feel tired or uncomfortable.