According to recent data from the Centers for Disease Control (CDC), one in four US adults grapple with excess weight issues. To address this concern, many individuals, including those with mild to moderate excess weight, modify their diets in an attempt to shed pounds. Combining cardiorespiratory (cardio) exercise with a reduced calorie intake can significantly enhance weight loss efforts while improving cardiovascular fitness.
Studies indicate that both moderate and high-intensity cardio workouts are effective in promoting weight loss. Below, we delve into the most effective cardio exercises for weight loss and provide some beginner-friendly workouts to help you kickstart your fitness journey.
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Cardio for Weight Loss: What Is It?
Cardio, also known as aerobic exercise, elevates the heart rate, resulting in increased caloric expenditure, which aids in weight loss, as explained by Andrew White, a NASM-certified personal trainer and co-founder of Garage Gym Pro. This form of exercise enhances the muscles' capacity to extract oxygen from the blood, reducing the strain on the heart when pumping blood to the muscles. When combined with strength training, cardio not only helps prevent and manage heart disease but also facilitates weight loss.
The benefits of cardio for weight loss are multifaceted, according to Alex McBrairty, an NASM-certified personal trainer and owner of A-Team Fitness. Cardio contributes to weight loss by increasing calorie expenditure, boosting metabolism through muscle mass increase, and regulating appetite while reducing stress levels.
How Cardio Increases Oxygen Consumption After Exercise
Following a cardio workout, the metabolism remains elevated due to a phenomenon known as excess post-exercise oxygen consumption (EPOC) or the "afterburn" effect.
McBrairty explains that during EPOC, the body continues to burn calories to restore itself to its pre-exercise state. Factors such as replenishing oxygen levels in the blood and muscles, increased heart rate, and elevated body temperature contribute to this calorie-burning process, which persists for about one to two hours after moderate-intensity exercise.
Research indicates that exercise intensity plays a significant role in determining the magnitude of EPOC, with higher intensity workouts resulting in greater increases.
How Cardio Helps Control Appetite
Cardio exercises assist in regulating appetite hormones, aiding in controlling cravings and portion sizes, thereby facilitating sustained weight loss through calorie deficit.
A meta-analysis of scientific studies found that exercise suppresses the hunger hormone ghrelin while increasing levels of hormones such as peptide YY (PYY), pancreatic polypeptide (PP), and glucagon-like peptide-1 (GLP-1), which reduce hunger. . . . . However, further research is needed to determine the duration of these effects post-exercise.
How Exercise Can Lower Stress
In addition to its weight loss benefits, cardio exercise also serves as a stress-reliever. McBrairty highlights that stress can lead to overeating and weight gain, making cardio an essential component of weight management routines. Studies demonstrate that physical activity is associated with lower levels of salivary cortisol (a stress hormone) and improved heart rate recovery following exposure to stressors.
Moreover, there exists a reciprocal relationship between stress and physical activity, where higher stress levels correlate with lower physical activity, while increased physical activity is linked to reduced stress levels.
Extra Health Advantages of Cardio
In addition to aiding in weight loss, cardio exercise offers numerous other health benefits, including lowered blood pressure, reduced triglycerides, and improved blood glucose levels.
Regular physical activity positively impacts the cardiovascular system by enhancing vascular endothelial function and promoting the formation of new blood vessels, which helps lower resting heart rate. Research indicates that aerobic exercise can lead to significant reductions in blood pressure, particularly in individuals with essential hypertension.
Cardiovascular exercise plays a crucial role in lowering triglyceride levels, a type of fat present in the bloodstream. This reduction is attributed to the decrease in a protein called apoC3, which inhibits the breakdown of triglycerides. By lowering the levels of apoC3 through exercise, triglyceride levels in the blood can be effectively reduced.
Engaging in cardio workouts can effectively lower blood glucose levels by increasing insulin binding to receptors on monocytes, a type of white blood cell. This stimulates insulin production, prompting the body to absorb glucose from the bloodstream, consequently reducing blood glucose levels. Individuals with diabetes should consult their healthcare provider for guidance on safely incorporating cardio exercise into their routine.
Cardiovascular exercise aids in weight loss by burning calories, with the amount of calories burned correlating with the intensity and duration of aerobic activity. While the timing of cardio workouts may vary based on individual preferences and energy levels, consistency is key. Whether performed in the morning or evening, maintaining a regular exercise routine is crucial for achieving weight loss goals.
Can Exercise Lower Abdominal Fat?
While cardio exercise contributes to overall body fat reduction, including abdominal fat, it's important to note that spot reduction is not achievable through cardio alone. Consistent participation in cardiovascular activities, coupled with a balanced diet, creates a caloric deficit that leads to gradual fat loss, resulting in reduced belly fat over time.
Cardio Exercises to Lose Weight
McBrairty suggests initiating your workout with a five to ten-minute warm-up, gradually elevating your heart rate and inducing slight sweating. For instance, if you plan to perform treadmill sprints, begin with a leisurely walk on the treadmill, gradually increasing the speed over five to ten minutes until reaching a moderate jogging pace. Alternatively, exercises like high knees and leg swings can activate and loosen the leg muscles before transitioning to higher-intensity workouts.
It's important to note that cardio exercises can be distributed throughout the day. For instance, you can incorporate cardio exercises during TV commercial breaks or take a brisk walk or run outdoors during your lunch break.
Here are five recommended cardio workouts to kickstart your fitness journey:
1. Jump Squats:
- Recommended by Alex McBrairty.
- Instructions: Stand with feet shoulder-width apart, lower your body into a squat position, then explosively jump up while raising your arms overhead. Land softly and immediately transition into the next squat.
- Repetitions: Complete three rounds of 5 to 10 reps within 45 to 60 seconds.
2. Running/Walking Intervals:
- Recommended by Alex McBrairty.
- Instructions: Alternate between running at a hard effort for 30 to 60 seconds and brisk walking or slow jogging for 60 seconds.
- Repetitions: Repeat these timed intervals for 15 to 20 minutes.
3. Stationary Bike Sprints:
- Recommended by Alex McBrairty.
- Instructions: Warm up at a moderate pace for five minutes, then pedal at maximum intensity for 30 seconds, followed by a slower-paced recovery for 60 seconds.
- Repetitions: Repeat the intervals for 15 to 20 minutes.
4. Burpees:
- Recommended by Jessica Domi, a certified personal trainer.
- Instructions: Start by standing tall, hinge at the hips to reach your hands to the floor, jump back into a high plank position, then jump forward and stand up while jumping to finish.
- Repetitions: Complete 10 to 12 reps for 3 to 4 sets.
5. Jumping Jacks:
- Recommended by Jessica Domi.
- Instructions: Start with feet together, jump legs out wide while simultaneously raising arms overhead, then return to the starting position.
- Repetitions: Perform 3 to 4 sets of 45 seconds.
McBrairty emphasizes the importance of gradual progression and individualization of cardio exercises based on fitness levels and capabilities. Consulting with a certified personal trainer or fitness professional can ensure safe and effective exercise programming tailored to your goals and needs.
Possible Hazards to Take Into Account
Additionally, it's essential to avoid rapid weight loss, as it can have adverse effects on health. Starting slowly, warming up before cardio, and gradually increasing intensity over time is advisable to prevent burnout and overuse injuries.
Listening to your body and being mindful of any unusual symptoms during exercise, such as chest pain or dizziness, is essential. Seeking medical attention if necessary ensures safety and well-being throughout your fitness journey.
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