Can 30 minutes cardio a day help lose weight?

Running, cycling, swimming and walking are some exercises that increase the heart rate. Cardio training is not only related to good heart health, but also weight loss. This is considered one of the most effective ways to burn fat. You may have a list of exercises with you, but you may wonder about the duration. You only need 30 minutes of cardio for weight loss? Duration is important because too much cardio training, especially without strength training, can lead to muscle loss along with fat loss. Also, you would like to know if you need 30 minutes or more to lose weight.

What is cardio?

Cardio is a short form of cardiovascular exercise, also called aerobic exercises. “This means that you give fuel your physical activity by using oxygen. It is an exercise that supports your heart and lungs,” says the fitness -ex -expert Singh Takur. Cardio exercises can reduce the risk of early death from any cause, including heart disease, according to research published in the British Journal of Sports Medicine.

Although this is designed to keep your heart strong, it seems that the cardio for weight loss has become more popular. “Now most people are engaged in cardio only for fat burning. Yes, you can also burn fat, lose weight and improve endurance except for heart preservation,” the expert says.

During this exercise, your heart rate should exceed 120 beats per minute. This means that you push your body enough to make the heart work more. “Cardio always uses your heart and lungs, but it can also train your leg muscles, especially when running and riding, or hands and upper body during boxing and swimming.

Cardiac for weight loss: What makes it effective?

If you lose weight on your mind, focus on calorie deficiency, which means the amount of calories you eat per day should be less than the calories you burn. Cardio for weight loss works as it can help burn calories. “When your heart rate is increased, especially for 120 blows per minute, your body needs more energy. In order to meet this need, it begins to use stored fuel, which is mainly derived from glycogen (sugar and liver sugar) and fat in the body,” the expert says. As the intensity increases, your body begins to mix both of these sources to keep up. The higher the intensity, the more calories you burn, and the faster your body begins to access fat for energy.

But how much weight you lose weight depends on such factors:

• Intensity: If you are involved in an active workout, you will burn more calories.
• Age: The older, the less calories you will burn.
• Sex: Men often lose weight faster than women, because men usually have more muscles, and women may have more fat because the US Department of Health and Human Services.

Cardio for weight loss: Are 30 minutes of aerobic exercise a day?

“Yes, 30 minutes of weight loss, if you are consistent and in calorie deficiency,” Takur says. During a study published on the Jama network, the participants engaged in cardio -practitioners for 150 to 300 minutes a week, body weight and fat. This means that even doing cardio for 30 minutes for 5 days can help in slimming. “It is better to make a low-intensity cardio for weight loss daily or high intensity from 3 to 4 times a week than miss work,” the expert says.

Cardio for weight loss: exercises to reduce pounds

Here are some aerobic weight loss exercises:

1. Shadow boxing

How to do this:
1. Become in the fight against your hands up and chin down
2. Move on your toes, side toward
3. Keep your body sustainable and throw the combination on the left and right blow.
4. Make the top by tilting your knees and sending a strong blow up. Make 3-minute ammunition at least five times.

Perhaps you will also like it

2. Dip the rope

How to do this:
1. To perform a rope leap, stand high with a heel rope.
2. Jump the light on the toes, keeping the rod.
3. Scroll the rope with a wrist rather than shoulders
4. Start with 1 minute, rest for 30 seconds, then do it again.

3. The shore

How to do this:
1. Fruit down and keep your hands on the floor.
2. Flush your legs back into the push -up position.
3. Bend your elbows so you can bring your chest closer to the floor.
4. Press back into the push -up position and take your legs forward into the squat position.
5. Jump into the air and then land back to the ground. Do this from 10 to 15 times.

4. High knees

How to do this:
1. To make high knees, stand high, hands up.
2. Raise your knees high fast.
3. Puming your hands by doing this cardio for weight loss. Go for 30 seconds, 30 seconds 10 times.

5. The climbers on the climbing

How to do this:

1. Start in the position of the board, pressing in the forearm, lifting the body from the ground and forming a straight line.
2. Pull your knees to your chest.
3. Switch your feet quickly. Make sure to keep your hips stable. Do this for 20 seconds.

6. Squat jumps

How to do this:
1. Complete the jump on the squat, standing with your foot width.
2. Tilt your knees and take the squat position.
3. Jump, drawing gluten, quad bars and hips.
4. Land gently and go down again to squat to another leap. Make 15 repetitions and 4 sets of this cardio for weight loss.

Often offered cardio for weight loss as it can help burn calories. You can make 30 minutes of cardio a day to lose weight, but be sure to listen to your body and stop when you feel tired or uncomfortable.