July 12th, 2006, 05:57 AM
How much Cardio is enough for weight loss?
July 12th, 2006, 07:06 AM
I do between 1-2 hours a day which works for me. Everyone is different but most things I have read say between 30-60 minutes. I assume the more you do the better. Not only is it good to burn calories, it makes you feel much better and gives you more energy!
July 12th, 2006, 09:56 AM
since i just started to lose weight... i do jog/walking 30-40 min. and also tonning exercises. and after a week i started doing squats.
July 12th, 2006, 12:47 PM
I split two cardio sessions into 30 minute slots, one in the morning and one in the evening, I have found this works well for me. I use my stationary bike, my stepper and my skipping rope and also do stair running and split it into a sort of a circuit to stop me getting bored. I also do strength exercises.
July 12th, 2006, 03:24 PM
ok to lose .05kg a week a healthy weight loss, (the longer it takes to come off the longer it will stay off)
is to reduce daily energy (food eaten - activity) by 500 calories
so you can do this by doing some cardio and watching what you eat.
keep at the cardio, as your fitness levels increase you find it easier to burn the calories as your able to work harder.
It is important to do weight bearing exercise as well as this helps increase your metabolic rate, so you burn more calories through out hte day.
July 12th, 2006, 05:50 PM
More is not better; and 30-60 minutes is about right. If you have a lot of fat to lose, I recommend getting a cardio session in at least 5 times per week. If you don't have much to lose, sometimes doing cardio on non-weight lifting days is sufficient. Each of us is different.
If your diet is clean and you are doing cardio a few days per week, yet, still not losing fat, you know you are either eating too much of the wrong foods or you need to increase the calorie burn through cardio.
Beyond an hour of cardiovascular movement, most people begin to reach a point of diminishing returns, over-training, and adaption. Remember, once the body adapts to a stimulus, have it be weight training or cardiovascular exercise, you will get little positive response of your body from the exercise.
Plus, if you are able to perform the cardio exercise for more then an hour, chances are you are not using enough intensity throughout the exercise. Low intensity, long duration exercise is not the key to success with fat loss through cardiovascular exercise.
July 19th, 2006, 02:44 AM
For me, combining weight training with aerobics works for weight loss.
Three sessions of weight training, directly training each body part once a week is enough for most people looking for a toned, defined look. Try supersetting opposing body parts for a more intense workout, eg chest with back in the same workout, etc. You may well find that you condense a 50-60 minute workout into 30 minutes - great for busy people!
3-5 30 minute sessions of aerobics a week should do it. Stationary bike, treadmill, running outdoors...mix it up a bit to avoid getting stale. You'll burn around 100 calories a mile jogging, 300-500 calories a session depending on your fitness, most of those being fat calories.
Train your abs every other day. You won't burn any fat doing it, but you'll have a six pack waiting for when you do lose the fat!
Remember, whilst aerobic exercise burns fat, building muscle increases your resting metabolic rate (a pound of muscle burns 14 calories a day at rest) so you burn more calories doing nothing!
Hope this helps!
July 21st, 2006, 07:07 AM
I was also wondering this too. I walk on the treadmil every day for an hour. It is really tough, but I do this because I can't quite jog on the treadmills yet. I don't have the balance, and plus my muscles hurt very badly. I can only go about the speed of 3 and 3.3 miles per hour. I can do 3.5 somtimes, but I have to slow it down after only a few minutes. I feel like I am doing the treadmil totaly wrong sometimes! But it is the only way I can do it for now!
July 21st, 2006, 11:00 AM
i do treadmill... brisk walk/jog but mostly i just do brisk walking.
im the one who can easily be bored when doing exercise. so i just stick to 30-40 min treadmill xcs.... and i ensure that i walk/jog at least 2 miles..
i dont want to force myself to do something that im not comfortable with... and i ve been doing this xcs for almost 3 weeks... and lost 3.3kg.
July 30th, 2006, 09:02 AM
I do cardio for 20 mins, then weights for 30-40 and then cardio cool down for another 20. I do this 4 times a week (you need days inbetween workouts with weights for your muscles to recover)
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