To lose a pound of weight each week, you need to create a deficit of 3,500 calories. Adding a cardio workout to your fitness program reduces your weekly calorie count and strengthens the heart and lungs.
Amount
Cardio exercise burns 10 to 12 calories per minute. So do 45 minutes of cardio six times a week and eat a healthy diet to see weight loss. Any less will only help maintain your current weight. Include strength training along with cardio to boost your metabolism and burn even more calories.
Types
Cardio activities include aerobics, circuit weight training, bicycling, running, tae kwon do, swimming, tennis and walking. Bicycling at 18 miles per hour for 30 minutes and running an 8-minute-mile pace for 30 minutes top the list of calories burned with 425 and 446, respectively.
Considerations
Do not indulge in a large meal before doing cardio exercises, but have a small snack to give you the energy to get through the workout. Otherwise your body will burn muscle for energy.
Cardio exercise also benefits your mental health. According to the European Journal of Sports Sciences, cardio exercise significantly reduces anxiety.
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