A heart-rate-raising activity, called cardio exercise or aerobic exercise, is any activity that increases your heart rate. You burn the most calories and fat in this area.
Cardio depends on your body’s ability to utilize oxygen during the workout session distinguishes it from other forms of exercise, including weight training. Numerous variables might affect a person’s cardiac capacity or ability.
According to a study by the American Heart Association, heredity can affect your ability to exercise your heart by 20% to 40%. Additionally, the cardiac capacity of both sexes tends to decrease with age and is typically 25% lower in females than in males.
Burning calories is one of the primary ways that exercise may aid in weight loss. When you generate a calorie deficit—you burn more calories than you consume—you lose weight and fat. While cutting back on food calories might help, the healthiest approach is combining it with exercise, muscle training, and a balanced diet.
Cardio increases the body’s capacity to utilize energy, which helps burn calories. When you exercise, your muscles create more oxygen and fuel, aiding in fat burning. Exercise that increases your heart rate helps your body remove toxins and waste products by moving blood and lymphatic fluid throughout it. An improvement in general metabolism and a decrease in food cravings are the results of this enhanced detoxifying action.
It can be beneficial to exercise daily if you don’t mind losing weight, don’t have much free time, and don’t care about losing fat. Cardio 3–4 times a week is probably sufficient if you have been working out consistently for years, are accustomed to working out for 60 minutes at a time, and prioritize muscle growth over fat burning.
It’s crucial to think about both frequency and intensity while discussing frequency. Cardio exercises of light to moderate intensity may often be done daily. However, you’ll want more days off between workouts if you engage in high-intensity exercise. Combining the two prevents burnout and facilitates the use of various energy systems.
Your fitness level and schedule will determine how often you train out. The fundamental rules are:
- To maintain good health, try moderately intense cardio for 30 minutes per day, five days per week, or strongly strenuous cardio for 20 minutes per day, three days per week. You may also use a combination.
- You may need to engage in more than 300 minutes of moderate-intensity exercise each week to achieve your weight loss objectives or prevent gaining weight.
- You require between 150 and 300 minutes of moderate-intensity exercise weekly to maintain a healthy weight.
You may increase your intensity once you’ve become accustomed to working out and can go for up to 30 minutes without stopping. Your workout will depend significantly on how hard you work because of:
- Calorie burn: The amount of calories you burn is directly correlated with intensity.
- Ease of monitoring: Monitoring exercise intensity is simple using a heart rate monitor or the perceived exertion scale.
- Time savings: Increased intensity burns more calories when pressed for time.
- Variation: You may modify the intensity of your workout without needing to discover a new activity to perform.