How Much Cardio To Lose Weight: The Workout Equipment You Should Have

Maintaining a fit bod is no magic. Indeed, it takes a lot of self-discipline and hours in the gym to achieve that head-turning and beach-ready body. But if you are someone who falls way far from this physique, you don’t have to worry. There are even home gym equipment types that improve not only your weight reducing, fat burning goal, but also maintain it. And if there is one effective type of training to lose the unneeded fats, it would be cardio. Before you go asking how much cardio to lose weight, you should first know about its importance. After all, you could only get to your goal successfully when you master the “what’s” and “how’s” when it comes to cardio. 

 

What Is Cardio Training?

Before you could master any physical activity, you should first know its full study. Surely, you don’t want to be doing random stretches without knowing its effects on the body. The importance of cardio has long been studied and established that it becomes a part of almost any routine. Cardio has given a new, effective, and safe means of doing physical activity from warm-ups to cooldown. And although it might sound challenging and almost impossible, cardio routine for weight loss work. Luckily, there is always a place for everyone to start on this exercise trek. And knowing cardio through and through is a sure way to start. You are probably on edge already looking for ways on how much cardio to lose weight. But first, you should know what cardio is. 

Long-distance running is one of the most classic examples when it comes to cardio. When you run, you use your body’s energy and push your heart to pump blood efficiently and forcefully. In addition to this crucial role of the heart, your pair of lungs also take part. As you need more air to support the activity, your lungs expand to take in as much air as it can during deep breaths. Hence, a cardio drill is anything that makes you breathe hard, sweat profusely, and takes your heartbeat at the roof all while sustaining muscle contractions. There are various examples of cardio workouts, including swimming, walking, running, skipping rope, and climbing stairs.

 

How Does Doing Cardio Burn Calories?

A week of cardio provides numerous benefits that burning calories is only one of them. Yes, you read that right. Indeed, cardio helps in getting rid of that extra pounds you have. Although many articles would focus more on the strength and health aspects of doing cardio, it also has one remarkable impact on losing weight. Basically, when you set minutes of your day doing aerobic or cardio training, you get to bring your body in a calorie-burning state. 

The fast pumping of the heart during a cardio drill does not simply deliver blood to the muscles. But it also provides energy and food for them. This energy mainly comes from the extra pound of fat in your body. The increase in core temperature and higher demand for energy makes this event possible. Hence, even just by putting your heart in a fast-pumping state, you could be on the road to a smaller belly. However, as good as it sounds, this body mechanism is only effective in certain heart rates. You should know what heart rate your body burns calories at peak. Besides, some activities will engage bigger muscle groups than the rest. Thus exhausting your fats more. It is best to consider swimming, cycling, and running since they cause moderate to high fat-burning effects. 

 

How Much Cardio To Lose Weight: The Training Plan

Considering the calories lost when doing cardio, you would probably shrug and think it easy. But in reality, that is not the case. If you are aiming to have permanent weight loss, then you should have a careful plan. It doesn’t come as a surprise but losing weight is not easy —always possible though. Your routine should include moderately intense fat-whisking movements that last for 150 to 300 minutes. Or you could have 75 to 150 minutes of vigorous exercise for 75 to 150 minutes each week. 

 

But if you are not into filling your day with too much sweat, you could also opt for a 45-minute worth of cardio drills for 5 to 6 days a week. After all, perseverance and consistency pay off when it comes to any exercises. However, the drills must include movements for your big muscle groups and excess calories. In short, you should mix your regular cardio strategy with strength or flexibility training. Thus, the answer to how much cardio to lose weight mainly depends on how far you are willing to go. But you should consider other factors as well, including setting a calorie deficit.

 

How Much Cardio To Lose Weight: The Calorie Deficit Technique

To make it simple, a calorie deficit pertains to the difference in the number of calories you consume from foods to the amount you burn doing workouts. If you want to lose fat more effectively, you should be losing the extra calories more than you take in. This is where eating a balanced diet, and doing steady exercise comes into play. You cannot possibly expect to lose the extra pound only by sweating if off. And it often relies on how much you are willing to go far in your cardio routine. For instance, if you want to lose a pound each week, you should plan for a 3 500 calorie deficit. Which means you need to lose 3 500 calories more than you take. 

 

However, as not all plans go well, some people could not experience fat loss as quickly as the others. This event happens because of the other factors that affect the outcome as well. These elements include:

Age And Gender

An added year to your age does not only bring experience but slower metabolism as well. In addition to sluggish digestion of fat, you also burn calories more slowly. Hence, if you are on the older side, you should put more intensity into your training. Also, men tend to lose more calories than women.

Weight And Physique

Two people with different body composition could have the same weight. A person could be heavy, but this could be attributed to the bigger muscle groups. And if you are someone with relatively more fat, you should also consider bringing your weight loss workout to a higher level.

Lifestyle

Many people don’t know about this, but the activities you fill your day also affect how you lose weight. Cardio is one efficient exercise. But if you plan to lose weight, it is time to skip the couch potato lifestyle. After all, being sedentary won’t do you any good, considering its health aspect.

Exercise Intensity Level

The more intense and vigorous your drill in a week is, the more fat you’ll lose. Typically, you’ll lose more fats lifting heavy weights than a mile walk. However, you should be careful in setting the complexity and duration of your routine. You wouldn’t want to gain injury only to lose a few pounds.

 

How Much Cardio To Lose Weight: Adding Variation

You’ve probably made a routine plan for your weight loss journey already. But it would be better when you add riveting elements to your workouts. When you do the same drills for every hour of your training, you will eventually bore. You wouldn’t want to lose your interest as well as your motivation in losing weight. Hence, it is important to maintain your engagement while you build your muscles or lose pounds.

One way to keep you exercising for countless days is adding variation. Although it may require an additional amount of energy, it will keep you on the goal. You could switch among plain cardio, strength training, and flexibility routine day after day. With this technique, you could fill even a week’s worth of workout with the same rigour and enjoyment.

Another way to activate each muscle in your body while you lose weight is by having gym equipment. Gym machines already have commercial versions that you could keep at home. Some even offer multiple intensity levels, so combining moderately and highly intense cardio is no problem. With this feature, keeping your workout varied becomes effortless. Indeed, it would take fewer days to master burning 3 500 calories each day. 

 

Must-have Gym Equipment When You Want To Burn More Calorie And Lose Weight

Skip the extra minutes on the field when you can have more fruitful activity indoors. People get the best of time and technology through gadgets and innovative products worldwide —including the gym machines. These gym instruments are best when you want to achieve steady control of your pace. You’ve probably resorted to lifting weights just to flatten that belly quickly. But you should know, it is no easy feat. Fortunately, different types of cardio machines exist, so you don’t have to do that anymore. Here are types of gym equipment you should have to burn fats and lose weight more efficiently:

• Treadmill

Aside from being a widely popular cardio exercise machine, treadmills offer a mountain of benefits. It is also an excellent tool if your main goal is to lose weight. After all, it allows switching among low intensity cardio such as brisk walk, runs, or jog through speed levels. Hence, adding intense intervals in your exercises is possible. Some treadmills even allow inclination of the belt. This feature will add even more challenge to your routine. Look for the Everfit Electric Treadmill Auto Incline Home Gym Run Exercise Machine Fitness to try doing cardio and HIIT while losing weight. 

 

• Stationary Bike

As cycling is one of the top exercises that bring your heart to a calorie-burning rate, it becomes a valuable exercise. Compared to an hour of walking, you could lose more fat when you take the time spinning or cycling. Luckily, you don’t have to bring this fitness workout outdoors. There are even different types of stationary bikes that provide specific benefits and work distinct muscles. The recumbent bikes, for instance, increase tension on the legs while keeping the pressure low at the arms and back. Learn the different stationary bikes available and discover what works best for you.

 

• Ellipticals

Another important equipment you should have when you want to achieve weight loss is an elliptical machine. This particular equipment moves the upper and lower extremities simultaneously. And since it engages more muscles, you could control your drill at a more moderate pace. Some ellipticals also have preset programs that are perfect for High-Intensity Interval Training (HIIT). Additional features of this machine vary as some have heart rate sensors while others are part upright bikes. Try the Matrix A30 XER Ascent Trainer and monitor your heart rate closely with its accurate sensor.

 

• Rowing Machine

As you already know, aside from the proper diet, you only get to lose the excess pounds when you create a calorie deficit. And taking your cardio in a rowing machine is one best technique. With the body working against the pull of the cord, a few good minutes of indoor rowing will let you lose fats quickly. Although it might not be as high impact as running, indoor rowing creates a modest calorie deficit of approximately 500 calories each day. Its low impact movements are valuable for people with injuries to keep up with their workout and lose excess fats. Besides, rowing is a full-body workout. Thus helping with the body goals of any person. With the Viking 2 V Rower, you could increase strength while losing weight and building muscles.

 

• Stair Climber

Although it might not be as common as the cardio effects of a brisk walk or running, taking the stairs helps weight loss. In fact, you get to lose more calories climbing steps than walking or running. It supports a very intense form of drill that pushes your heart and muscles at the top even for an hour worth of workout. With a stair climbing machine, you don’t have to go out and hunt for the ideal stairs. You will even find some products that allow step inclination to give more spice to your cardio. Buying a stair climber equipment is also beneficial for women at the postmenopausal stage to prevent vascular and muscular problems. Experience ease in installation and top-tier indoor stair climbing with the Matrix Climbmill C50 XER.

 

Summary

Others take weight loss as a tough and almost impossible challenge. But with the right information at hand, it is feasible and even effortless. And doing cardio is one efficient strategy to make this goal happen. You could even lose more fats depending on how you devise your weight loss plan. With the gym machines, you could install at home, doing exercise routines for belly loss is even easier. There are also equipment types that are suitable for any fitness level. Hence, you could start on a weight loss journey immediately through these machines even if you are not particularly active before. Much more, you don’t need to spend your time at the gym nor to risk pollution outdoors when you have a home gym. As for how much to lose weight, it will always depend on the person. Just make sure that aside from the determination, you have the right fitness equipment and plans at hand.

 

References:

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