Make cardio effective and also support your diet


Losing weight by dieting can't be done in a short time. The discipline of applying a healthy diet, especially limiting calorie intake to lower than needed is the key. However, not only by adopting a healthy diet, you can also speed up the weight loss process by exercising. One of the sports that has been proven to be effective in helping the weight loss process is cardio.

Cardiovascular exercise, or cardio, will increase a person's heart rate and breathing. These exercises usually involve repetitive movements using large muscle groups. Cardio can help a person manage their weight and is very important for maintaining a healthy heart and lungs. Some examples of cardio include running and cycling.

A healthy diet and physical activity are necessary for weight loss. However, maintaining a healthy diet most important for weight loss.

To lose weight, a person needs to consume fewer calories than they burn, and most people need to limit the number of calories in their diet. They also need to do regular physical activity. Cardio is the best way to burn fat and lose weight.

The CDC states that the right amount of cardio exercise for weight loss will vary from person to person. They also recommend that people follow a weekly exercise routine consisting of one of the following:

    150 minutes of moderate-intensity aerobic activity, such as brisk walking.
    75 minutes of high-intensity aerobic activity, such as running.
    An equal mix of the two.

Doing this level of exercise every week is very important to maintain health. In combination with a proper diet, this amount of activity will aid weight loss in most people.

However, some people may need to do additional exercise to lose weight

When charting a weekly cardio workout, you need to include three different types of intensity so that you can reach your goals without wasting too much time, especially at uncomfortable intensities. You need to combine low-moderate intensity, moderate, and high-intensity exercise.

This is an exercise that will keep your heart rate at 60 to 70 percent of your maximum heart rate, or level 4 or 5 on the perceived exertion chart. This type of exercise can be:

    Slow bike ride.
    Leisurely strolling.
    Swim leisurely.
    Light strength training.

This is an exercise that will get your heart rate to be at 70 to 80 percent of your maximum heart rate, or levels 5 to 7 on the perceived exertion chart. Examples of this type of exercise include:

    Brisk.
    Aerobics, zumba, or other types of aerobics.
    Light jogging.

This is an exercise that will keep your heart rate at 80 to 90 percent of your maximum heart rate, or a level 8 or 9 on the perceived exertion chart. The example is:

    skipping.
    Run or run fast.
    High intensity interval training (HIIT).
    High-intensity circuit training.