How much cardio is necessary to lose weight, follow according to the study

How much cardio is necessary to lose weight, follow according to the study


In the fitness world, people have a misconception of Cardio Exercise. Most people consider cardio to be just fat loss. Whereas cardio mainly strengthens your heart and respiratory system.


Cardio is very important for the heart, it keeps your heart healthy. It increases the heart rate so that you reach the stage where your fat and calories are burnt quite fast.

How much cardio is necessary to lose weight, follow according to the study
How much cardio is necessary to lose weight, follow according to the study

Much research has revealed how many calories people burn during various activities. To find out how many calories you will burn during cardio and weight training, you can find out with your body weight.

But many people do not know how much cardio they should do daily so that they can lose weight. So today I will tell you about how much cardio one should do to lose fat or lose weight.

Cardio and fat loss

The word cardio is Greek which means heart. If a human's heart pumps 6-80 times a minute, this cardio increases the heartbeat by one and a half times and also reaches 100-130, which is called a cardiovascular condition.

This stage burns calories very fast and it increases the chances of losing your weight fast. Meanwhile, type 1 slow-twitch fibers are activated.

Cardio does not lose fat. Its main function is to keep the heart system correct. Simply put, fat loss is the secondary job of cardio training. Metabolism kick is high during cardio and body fat reaches the burning stage.

If you want to lose 1 pound of weight every week, then you have to be in 3500 calories deficit and 3500 calories extra.

Tip: If you are doing cardio on an empty stomach in the morning, then add BCAA supplements to your diet. This will not cause muscle loss.

How much cardio to lose weight and fat loss

According to the guidelines issued by the US Department of Health and Human Services, physical activity with medium intensity should be done at least 150 minutes per week. 

If you do 30 minutes of cardio daily 5 days a week, then this is sufficient. According to an article by Howard Medical School, cardio has been considered essential for adults as well as the elderly and disabled. 

Cardio is usually a low-intensity training. Where intensity has to be maintained for longer. For example, walking, cycling and elliptical.

For other health benefits, high-intensity strength activities should also be done at least 2 days a week.

However, one does not need 30 minutes of cardio in a single session, he can do it intermittently.

Benefits of doing cardio


  • It helps burn fat and calories for weight loss.

  • It makes the heart strong so that blood does not have to work too hard to pump.

  • Increases lung capacity.


  • It makes you feel better. It can also provide temporary relief from tension, depression, and anxiety.

  • It helps in better sleep.


  • Gives more confidence in how you look and feel.

  • It helps to increase bone density.


This is how you can incorporate cardio in lifestyle


You can also reach your cardio goal with 10 or 15 minutes of workouts throughout the day. For example, 10 minutes before breakfast, 10 minutes during lunch break and 10 minutes after dinner, it can be quite good if you walk.

Or you can walk for 15 minutes in the morning and 15 minutes in the afternoon. If you are just getting started, slowly come for 150 minutes a week.

If you are already doing a workout and are fit, you can reduce your workout time by half.

That is, you can do only 75 minutes of cardio and heavy workouts a week.

What can you do in cardio

  • Cycling
  • Walking
  • Running
  • Stationary Bikes
  • Elliptical Trainer
  • Treadmills
  • Rowing Machine
  • Climbers
  • Stair Climber
  • Jumping Rope
  • Swimming
  • Circuit Training
  • Rowing


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