How Cardio Can Help in Effective Weight Loss

Have you ever wondered whether the claims made by the weight loss programs involving cardio for weight loss are true? Well the answer is a resounding YES... if done correctly.

Cardio helps increase your heart rate and burn calories while improving your metabolic health. However it is important to know the efficiency of this method in weight loss and the reasons why it can lead to plateaus if done incorrectly.

At MyHomeDoc Telehealth we provide assistance to our patients in developing healthy lifestyle habits and effective lifestyle interventions. However the most asked question by our patients is whether the weight loss programs involving cardio can help in weight loss. Research has proved the role of cardio in fat reduction and weight loss.

In this article we shall discuss:

• The Science of Fat Loss
• Best Cardio For Weight Loss
• Common Errors and Cardio Myths For Weight Loss
• Building a Cardio Plan For Weight Loss

Let's start with the basics and answer the question: What is cardio? How can it help in weight loss?

What Is Cardio and Why Is It Important?

Cardio is short for cardiovascular exercises. Cardio includes any exercise that involves continuous movements and increases your heart rate and breathing.

Examples of such exercises include:

• Walking
• Jogging
• Cycling
• Swimming
• Rowing
• Jump Rope

These exercises for weight loss using cardio include the use of large muscles and the use of oxygen to burn fat and calories. When you do these exercises for weight loss using cardio your body burns calories and fat through aerobic respiration.

According to the Centers for Disease Control and Prevention (CDC) adults should get 150 to 300 minutes of moderate aerobic physical activity per week.

The Science Behind Cardio for Weight Loss

How Weight Loss is Achieved Through a Caloric Deficit

For weight loss to be achieved it is essential to burn more calories than you consume. 

Cardio exercises increase your Total Daily Energy Expenditure (TDEE). To elaborate:

For a person who weighs 180 pounds it is estimated that they burn 300 to 400 calories when they exercise for 45 minutes on a stationary bike at moderate intensity. 

When they do this five times a week they burn an additional 1500 to 2000 calories. 

This is the principle behind cardio for weight loss. 

How the Body Utilizes Energy During Cardio

Your body utilizes two major energy sources:

Glycogen stores

Stored body fat

At lower intensities your body utilizes a higher percentage of body fat. At higher intensities it utilizes a higher total number of calories. 

This is why the debate over the fat burning zone is a bit misleading. 

The Afterburn Effect (EPOC)

When you do high intensity cardio exercises you increase your EPOC. This is where your body continues to burn more calories after the end of a workout. 

HIIT is a type of cardio exercise that is considered one of the best cardio for weight loss. 

Is Cardio Good for Weight Loss in the Long Term?

When it comes to cardio for weight loss is cardio good for weight loss long term? Does it cause muscle loss?

Cardio exercises for weight loss do work especially when they are combined with strength training.

In 2012 a study was done on the effects of cardio exercises for weight loss and the results were published in the Obesity journal. The results showed that when cardio exercises for weight loss were combined with strength training the results were more impressive. The people who participated in both cardio exercises for weight loss and strength training had more fat loss percentage than those who participated in cardio exercises for weight loss alone.

So the answer to the question does cardio for weight loss really work? is yes.

Best Cardio for Weight Loss What Works Most Effectively?

While all cardio for weight loss is effective not all cardio for weight loss is equally effective. The most effective cardio for weight loss varies depending on your fitness level your schedule as well as your personal preferences.

Low Intensity Steady State (LISS)

• Brisk walking
• Light cycling
• Incline treadmill
• Sustainable
• Low injury risk
• Good for beginners

This type of cardio for weight loss is easy to sustain for the long term.

Moderate Intensity Continuous Training (MICT)

• Jogging
• Steady rowing
• Lap swimming

Burns many calories without causing extreme tiredness.

High Intensity Interval Training (HIIT)

Alternating between high intensity exercise and periods of rest.

Example:

• 30 seconds sprint
• 90 seconds walk
• Repeat for 20 minutes

This type of cardio for weight loss is said to be the best cardio for weight loss because it saves time and increases your metabolism.

How Much Cardio Is Needed for Effective Results?

While the type of cardio that can be used to lose weight has already been discussed, the amount of cardio that can be used to lose weight effectively will also vary depending on the goals that the individual wants to achieve.

General Recommendations

Beginners: 3 sessions/week 20 to 30 minutes

Intermediate: 4 to 5 sessions/week 30 to 45 minutes

Advanced: 5 to 6 sessions/week a mix of HIIT and Steady State

To lose fat effectively it has been observed that 200 to 300 minutes per week can be effective.

Too much cardio without proper recovery can actually cause cortisol to build up leading to fatigue and plateaus.

Cardio Exercises for Weight Loss You Can Start Today

Brisk Walking (45 minutes)

Intervals of Stair Climbing

Jump Rope Circuits

Cycling

Bodyweight HIIT

For example if a person weighs 160 pounds and walks at a pace of 4 mph it can burn 300 calories per hour. Thus in a period of 30 days the person can lose a lot of calories.

Regular cardio exercises can cause compound fat loss.

Common Cardio Myths for Weight Loss

There are various Cardio Myths for Weight Loss that need to be understood.

Myth 1: You Must Do Cardio Daily

This is a false statement.

Myth 2: More Sweat Means More Fat Loss

Sweating only means the amount of fluids lost.

Myth 3: Fasted Cardio Burns More Fat

This statement has been proven to be false.

Myth 4: Cardio Is the Only Way to Lose Weight

This statement has been proven to be false.

Understanding the various Cardio Myths for Weight Loss helps to avoid wasting time.

Combining Cardio and Nutrition for Maximum Fat Loss

The best cardio exercises for weight loss would not be effective without the right nutritional habits.

A moderate calorie reduction of 300 to 500 per day is the best.

The following should be prioritized:

Lean Protein

Fiber Rich Vegetables

Whole Grains

Healthy Fats

Protein intake of 0.7 to 1 gram of protein per pound of body weight is essential in the prevention of muscle loss during cardio exercises for weight loss.

Deprivation of sleep would result in the increase of hunger hormones such as ghrelin and the decrease of satiety hormones such as leptin as proven in various studies.

Why Cardio Improves More Than Just Fat Loss

In addition to fat loss cardio exercises for weight loss would also improve the following:

Heart Health

Blood Pressure

Insulin Sensitivity

Mental Health

Endurance

Aerobic exercises help reduce visceral fat which is the fat around the internal organs and may cause disease.

This is why cardio is not only for beauty but also for the prevention of disease.

Practical Weekly Cardio Plan

Beginner Example

Monday: 30 min brisk walk

Wednesday: 30 min cycling

Friday: 30 min incline treadmill

Intermediate Example

Monday: 40 min jog

Wednesday: 20 min HIIT

Friday: 45 min cycling

Saturday: 30 min brisk walk

Advanced Example

2 HIIT sessions

3 moderate steady sessions

1 recovery walk

This is the right balance to achieve maximum cardio for weight loss without harming the muscles and joints.

Tracking Progress Effectively

Don’t use the weighing scale as a measure for tracking your progress.

Waist Circumference

Percentage of Body Fat

Fitness Endurance

Progress Photos

For example losing a pound a week is doable and does not cause muscle loss.

Final Thoughts Making Cardio Work For You

Cardio is an effective tool in the war against fat loss and this is especially true when done strategically and correctly.

To recap the following are the things to remember when performing your cardio exercises at home for weight loss:

Create a calorie deficit.

Do your cardio and strength training exercises.

Do your sustainable exercises.

Take it slowly and gradually.

Take care of yourself and your recovery.

When the right kind of cardio exercises at home for weight loss is done correctly it is possible to do it in a sustainable way. It is not the number of exercises that one does or the intensity of the exercise that matters but the consistency of the exercise.

As MyHomeDoc Telehealth we always believe that evidence based lifestyle modifications make a difference because small changes add up to big results in the long run.

Fat loss is not about punishment it is about movement, balance and planning.

Frequently Asked Questions

How long does cardio for weight loss take to show results?

Results from cardio exercises for weight loss can be observed within 3 to 4 weeks if done regularly in a calorie deficit. However observing a decrease in body fat may take longer about 6 to 8 weeks.

Is cardio good for weight loss without dieting?

Yes it is good for weight loss without dieting. However it is a bit slower. Nutrition is the key to the success of fat loss.

What is the best cardio exercise for weight loss at home?

Brisk walking, running stairs and HIIT exercises are the best exercises for weight loss at home as they do not require any equipment at all.

How many cardio exercises for weight loss should I do on a weekly basis?

You should do 3 to 5 cardio exercises for weight loss per week depending on your level of fitness. However what is essential is not the number of exercises you do but the consistency of doing them.

Are Cardio Myths for Weight Loss the reason why you are not losing weight?

Yes it is. It is because of the idea that you should do cardio exercises every day in a fasted state and should also be sweating a lot in order for you to lose weight.

This content is for educational purposes only and not medical advice. Always consult a doctor