Author: Troy Theodosiou
To lose weight, you need to create a calorie deficit. The number of calories you consume needs to be less than the amount of calories you burn. How much weight you lose depends on the amount of exercise you’re willing to perform over the course of a week.
If you’re not sure how to create a deficit or you need help meeting your goals, consider using a calorie counting app. These trackers allow you to input your daily food intake and physical activity throughout the day, which enables you to check your current calories in/calories out equation.
Common forms of cardio include walking, jogging, swimming, cycling, and fitness classes. Cardio machines may include a rower, elliptical, stair climber, upright or recumbent bike, and treadmill.
According to the Center for Disease Control and Prevention (CDC), a 154-pound person can burn anywhere between 140 and 295 calories in 30 minutes doing cardiovascular exercise. Here are some different methods of cardio and the number of calories you can burn in 30 minutes:
- Hiking: 185 calories
- Dancing: 165 calories
- Walking (3.5 mph): 140 calories
- Running (5 mph): 295 calories
- Cycling (>10 mph): 295 calories
- Swimming: 255 calories
Aerobic exercise (regardless of intensity) will help to:
- Strengthen the muscles involved in respiration, to assist lung function.
- Increase the total number of red blood cells in the body, to enable greater oxygen facilitation throughout the body.
- Strengthen the heart muscle, which will improve resting heart and pumping efficiency.
- Reduce stress and tension, and increase mental well-being.
- Increase circulation throughout all areas of the body.
- Increase self-esteem.
Lower-to-moderate intensity aerobic activity (50-75 percent of MHR) will:
- Typically provide less impact on the joints, making it ideal for the obese and/or unfit.
- Burn fat directly (as opposed to total calories) and can be done for a longer period.
- Can be used as active recovery from more intensive training systems.
Higher intensity aerobic activity (70-85 percent of MHR) will:
- Will burn more total calories and more total fat as a result.
- Will increase the metabolic rate (during and after training) to a greater degree than will lower intensity aerobics.
- Offer fitness benefits such as improved endurance, strength, and athletic performance.
- Help with the prevention of osteoporosis.
Your body uses different muscle groups for each type of workout. It makes sense to include a variety of exercises in your overall fitness routine. Combining cardiovascular exercise and weight training makes the most sense for maximum weight loss.