Being active and if losing weight was just about burning as many calories as possible, and you spent hour after hour planning out your weight loss program, whether it is keto or cardio 1 hour or fasting, all are weight loss programs in different directions.
But when you are active then you are in cardio, your body uses more energy(calories) when you burn more calories, then you consume to lose weight. In fact, when you go to the gym, you attack every muscle fiber from the optimal angle.
Being active is important for weight loss or weight maintenance programs. In fact, most people need to reduce the number of calories they consume and increase their physical activity. In general, lose 0.7 KG (1.5 pounds) a week, you need to reduce your calories by 500 to 750 calories a day.
Cardio is important, but if weight loss is the goal, it may not be necessary on a daily basis, it’s hard to stick with HIIT workouts or cardio for the long term. But, it also inept compared with more diverse workout routines that include strength training.
In this article I will explain the right ratio of cardio workouts to see weight loss success. Also, should you make cardio a daily habit? Here is the answer.
What does cardio mean?
Aerobic or cardio, is any consistent activity that precise your heart rate into your target heart rate zone. In fact, Your muscles need more blood and oxygen than when you’re at rest, so as your heart and lungs become stronger the flow of blood and oxygen in your body will also improve.
However, females tend to have 25% lower cardio capacity than males and, for both sexes, this capacity tends to decline with age. In fact, this is not to say that sex, age, or genes will prevent improving your cardiovascular health. Instead, this information is provided simply to help you understand that there are many factors that can influence how your body responds to cardio exercise.
What are the benefits of cardio?
There are so many physical and mental health benefits cardio can offer, here are some of the known benefits of cardio or hiit exercises.
1- Increase bone density when you do weight-bearing cardio exercise like hiking or climbing stairs.
2- Improve you sex life by expand your lung capaciy, so increase your aboity to become aroused.
3- Burn fat and calories make it easier to lose weight.
4- Provide more confidence in how you look and feel.
5- Promote feeling good and lower stress can help relieve anxiety and depression.
6- Enhance sleep quality, especially if the exercise is moderate.
7- Reduce the risk of heart attack, high blood pressure, high cholesterol.
What are cardio or hiit activities?
Cardio or aerobic have a variety of activities such as swimming, walking, running, and dancing. Generally, 30 minutes of physical activity every day is perfect if you want to lose weight. or maintain to meet the specific fitness goals, you need to exercise more.
In addition, strength training is a part of cardio sets. Likewise, there are many types of aerobic classes or sports you can try, such as Zumba, boot camp, kickboxing, swimming, dance classes, basketball, soccer, spine classes, tinnes, and more.
Here are some cardio and hiit exercises calories burned in 1 hour:
1 hour activity – 73 kg – 160 lbs
1- Dancing, ballroom 365.
2- Bicycling 292.
3- Aerobics 365.
4- Hiking 438.
5- Running 606.
6- Swimming light or moderate 423.
7- Skiing 314.
8- Walking 314.
9- Golfing 314.
Therefore, getting at least 150 minutes of moderate aerobic activity or 75 minutes a week with a great amount of exercise will provide you greater health benefits. But, being active for short periods of time throughout the day can add up to provide health benefits.
Strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 20 reputation.
Is an hour a day of cardio too much?
The truth is that the more cardio you do, the more calories you burn. and, strength training is a powerful and important component of weight loss. However, Engaging in cardio workouts is not the most effective approach, strength training may not burn as many calories at the moment.
But building muscles boost your metabolism, which means you burn more calories even when you’re resting. An hour of cardio a day is perfect, but manageable bouts throughout the day are an effective strategy.
For instance, taking three brisk 10-minutes walks throughout your day can get up to a full half hour of low-intensity cardio. Which helps you lose weight over time as well.
Will 1 hour of cardio burn muscle?
The answer depends on the cardio fitness level, schedule, and goals. If you are new to exercise, want to be healthier, doing cardio 3 – 4 times a week with 1 hour of exercise is probably enough.
Exercising a little bit every day can do you some good, it’s important to consider intensity as well. Whether light or moderate-intensity cardio workouts can usually be performed every day. But if you do HIIT exercises, you will need more rest days between your workouts.
Can too much cardio cause weight gain?
The cardio exercise can be a useful cooldown workout, it will restore your body to its normal state. However cardio can’t directly cause weight gain or fat, it depends on how you eat and drink. As much as your physical activity level ultimately determines your weight.
In addition, cardio will stretch out your muscles, helping restore flexibility and enhancing recovery after a workout. Also will impact your metabolism, the process by which your body converts what you eat and drink into energy.