How Much Cardio To Lose Weight Naturally
In this article we”ll talk about how much cardio to lose weight and how this effects your diet and other workouts. Losing weight can be surprisingly simple. When it comes down to it it”s all about the amount of calories in vs. the amount of calories out. Whenever trying to lose weight, much of your focus should be on your diet. Assuming you are eating few enough calories, the next step is to focus on your cardio training.
Cardio is probably the most effective type of exercise to do when your main goal is weight loss.
The reason that cardio is so effective for for weight loss is because you can perform these types of workouts for quite a long time and by doing so you will burn quite a few calories. What not all realize though, is that the answer to how much cardio you do depends also upon the type of cardio you do.
How Much Cardio To Lose Weight
We are going to look at two different types of cardio that can be used to lose weight.
- HIIT (High Intensity Interval Training)
- Traditional Cardio done at your target heart rate
When done correctly, you can use a combination of these two to burn an ideal amount of fat and calories. Here is a 1/2 – 1 hour cardio workout that will not only burn calories, but they will mostly be from fat.
- 5 – 10 minutes warm up
- 10 – 20 minutes of HIIT
- 20 – 30 minutes traditional cardio
Why This Cardio Workout For Weight Loss?
So, why should you do this workout instead of a full hour of traditional cardio? By doing cardio with this structure you will end up burning much for fat. How so? It all starts with the HIIT portion.
By starting your cardio workout with some form of high intensity interval training you force your body to release fatty acids into the blood stream. HIIT is what releases the free fatty acids from your bloodstream by creating a higher level of HGH (Human Growth Hormone). So why not do only HIIT and burn more fat?
Here is an illustration of the effects from doing HIIT cardio:
Looks good, right? The problem with this is that HIIT is not ideal for using those fatty acids after they get released. After your cardio workout is done many of the released fatty acids will return back into your blood stream.
This is where the traditional cardio comes into play. Here is an illustration of the effects from doing steady state cardio after your HIIT cardio:
By strategically doing traditional cardio directly after your HIIT workout you burn all (maybe not all, but a lot) of the released fatty acids. This is how you can limit how much cardio to lose weight.
How Often Should You Do This Cardio
The truth is that you may need to workout somewhat frequently. Even though you can cut the time of your cardio sessions down by doing HIIT along with a traditional style of cardio, you still need to do these often.
Depending upon how much weight you need to lose, you should do a cardio session like this anywhere from 3-5 times every week for maximum weight loss.
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