Use Cardio to Lose Weight

Joe Fleming explains how to lose weight with appropriate cardiovascular exercise.

Not too long ago, gym-goers -- especially women -- had difficulty detaching themselves from the cardio machines and picking up weights.

The tables have turned somewhat, and more people are lifting weights. However, they are neglecting cardiovascular exercise altogether.

Cardiovascular exercise is vital for overall health and fitness, and when it is done correctly, it can help burn fat and shed excess weight.

Read on to learn more about what you can do to change up your cardio workouts and ensure they are helping you reach your weight loss goals.

Types of Cardio

First, it is vital to understand the different types of cardio you can use for weight loss. Some of the most common forms of cardio include:

LISS

Most people think of LISS, or low-intensity steady-state cardio when considering cardiovascular exercise.

As the name suggests, LISS involves more extended periods of exercise at lower intensities. For example, walk on the treadmill, use the elliptical machine, or climb the stair stepper for 40 minutes or more at a moderate pace. When doing this type of cardio, your heart rate will typically stay between 40 and 60% of your maximum heart rate. It should be easy to maintain a conversation.

MISS

MISS, or moderate-intensity steady-state cardio, is similar to LISS, but the workout is a bit shorter, and the intensity is a bit higher. MISS workouts usually last between 25 and 40 minutes, and your heart rate will be elevated to around 70% of your maximum heart rate.

HIIT

HIIT, also known as high-intensity interval training, has become very popular recently. Research has shown that it is an excellent option for people who want to burn fat without sacrificing muscle mass.

HIIT workouts involve short bursts of activity at high intensities (usually around 85% or more of your maximum heart rate). Longer rests follow these short intervals.

An example of a HIIT workout might be 30 seconds of sprinting followed by 90 seconds of rest, repeated ten times.

Circuit Training

Many people confuse HIIT with circuit training. There are some crucial differences, though. HIIT workouts almost always involve cardio-based exercises (running, cycling, rowing, etc.). Circuits are more likely to include strength training exercises, with or without weights.

During circuit training sessions, exercises are performed for longer periods than HIIT workouts—usually about 1 minute each—with very little rest. Circuit training also does not require a specific intensity; you can vary the intensity to suit your fitness level.

Benefits of Cardio

There are many reasons to consider making cardiovascular exercise a regular part of your routine. Some of the benefits include:

Improved heart health
Increased blood flow to the brain and decreased stroke risk
Improved memory and cognitive function
Improved blood sugar levels
Improved cholesterol levels
Increased lung capacity and better respiratory health
Improved bone density and decreased risk of osteoporosis and fractures

How to Correctly Use Cardio for Weight Loss

As you can see, there are many reasons to add cardio to your routine. But you need to make sure you follow these basic cardio guidelines.

Do not Overdo Steady-State Training

You can have too much of a good thing regarding steady-state cardio, whether LISS or MISS.

After a while, your body adapts to that type of exercise and stops burning as many calories. A steady state can be helpful in recovery or just getting your blood flowing after a long day of sitting, but it is not the most effective for fat loss.

When you overdo steady-state training, your body may be more likely to sacrifice muscle mass. This can decrease your metabolism and make it harder to lose weight without significantly reducing the number of calories you consume.

Warm-Up Properly

Skipping your warm-up might be a good idea, especially if you are short on time. However, this can prevent you from pushing yourself to maximum intensity. If you are about to do a HIIT workout, it is vital to do a thorough warm-up. It will only take five minutes, but you will get more out of your workout in the long run.

Push Yourself

This is another common mistake people make when doing HIIT cardio.

To experience the benefits of HIIT, you need to push yourself to 85-95% of your maximum heart rate. If you do not have a heart rate monitor, you can rate your intensity on a scale of one to ten. For HIIT workouts, your intensity should be eight or nine.

Remember, you should need a break when the 20-30-second interval is up. If you can keep going, you should push yourself harder.

Focus on Frequency

The frequency of your cardio workouts will depend on the cardio you plan to do.

It is best to start with less and work your way up to more. For example, 25-60 minutes (depending on the intensity) is sufficient if you will do steady-state cardio. If you take on too much, your body will adapt and begin experiencing diminishing returns.

If you do HIIT cardio, limit yourself to one or two sessions per week, lasting between eight and ten minutes. It is easy to overtrain and injure yourself during HIIT training sessions, so it is best to start slow.

Conclusion

Cardiovascular exercise has a low barrier to entry. However, to see the best results, you need to ensure you are not accidentally sabotaging yourself.

Keep these cardio tips and guidelines in mind to maximize weight loss and reach your goals as soon as possible.

Page Reference

If you quote information from this page in your work, then the reference for this page is:

FLEMING, J. (2018) Use Cardio to Lose Weight [WWW] Available from: https://www.brianmac.co.uk/articles/article379.htm [Accessed

About the Author

Joe Fleming is the President at ViveHealth.com. Passionate about healthy lifestyles and living a full life, he enjoys sharing and expressing these interests through his writing. To inspire others and fight ageism, Joe writes to help people of all backgrounds and ages overcome life's challenges. His work ranges from articles on wellness, holistic health, and ageing to social narratives, motivational pieces, and news stories. For Joe, helping others is vital.


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Not too long ago, gym-goers -- especially women -- had difficulty detaching themselves from the cardio machines and picking up weights. The tables have turned somewhat, and more people are lifting weights. However, they are neglecting cardiovascular exercise altogether. Cardiovascular exercise is vital for overall health and fitness, and when it is done correctly, it can help burn fat and shed excess weight. Read on to learn more about what you can do to change up your cardio workouts and ensure they are helping you reach your weight loss goals. Types of Cardio First, it is vital to understand the different types of cardio you can use for weight loss. Some of the most common forms of cardio include: LISS Most people think of LISS, or low-intensity steady-state cardio when considering cardiovascular exercise. As the name suggests, LISS involves more extended periods of exercise at lower intensities. For example, walk on the treadmill, use the elliptical machine, or climb the stair stepper for 40 minutes or more at a moderate pace. When doing this type of cardio, your heart rate will typically stay between 40 and 60% of your maximum heart rate. It should be easy to maintain a conversation. MISS MISS, or moderate-intensity steady-state cardio, is similar to LISS, but the workout is a bit shorter, and the intensity is a bit higher. MISS workouts usually last between 25 and 40 minutes, and your heart rate will be elevated to around 70% of your maximum heart rate. HIIT HIIT, also known as high-intensity interval training, has become very popular recently. Research has shown that it is an excellent option for people who want to burn fat without sacrificing muscle mass. HIIT workouts involve short bursts of activity at high intensities (usually around 85% or more of your maximum heart rate). Longer rests follow these short intervals. An example of a HIIT workout might be 30 seconds of sprinting followed by 90 seconds of rest, repeated ten times. Circuit Training Many people confuse HIIT with circuit training. There are some crucial differences, though. HIIT workouts almost always involve cardio-based exercises (running, cycling, rowing, etc.). Circuits are more likely to include strength training exercises, with or without weights. During circuit training sessions, exercises are performed for longer periods than HIIT workouts—usually about 1 minute each—with very little rest. Circuit training also does not require a specific intensity; you can vary the intensity to suit your fitness level. Benefits of Cardio There are many reasons to consider making cardiovascular exercise a regular part of your routine. Some of the benefits include: Improved heart health Increased blood flow to the brain and decreased stroke risk Improved memory and cognitive function Improved blood sugar levels Improved cholesterol levels Increased lung capacity and better respiratory health Improved bone density and decreased risk of osteoporosis and fractures How to Correctly Use Cardio for Weight Loss As you can see, there are many reasons to add cardio to your routine. But you need to make sure you follow these basic cardio guidelines. Do not Overdo Steady-State Training You can have too much of a good thing regarding steady-state cardio, whether LISS or MISS. After a while, your body adapts to that type of exercise and stops burning as many calories. A steady state can be helpful in recovery or just getting your blood flowing after a long day of sitting, but it is not the most effective for fat loss. When you overdo steady-state training, your body may be more likely to sacrifice muscle mass. This can decrease your metabolism and make it harder to lose weight without significantly reducing the number of calories you consume. Warm-Up Properly Skipping your warm-up might be a good idea, especially if you are short on time. However, this can prevent you from pushing yourself to maximum intensity. If you are about to do a HIIT workout, it is vital to do a thorough warm-up. It will only take five minutes, but you will get more out of your workout in the long run. Push Yourself This is another common mistake people make when doing HIIT cardio. To experience the benefits of HIIT, you need to push yourself to 85-95% of your maximum heart rate. If you do not have a heart rate monitor, you can rate your intensity on a scale of one to ten. For HIIT workouts, your intensity should be eight or nine. Remember, you should need a break when the 20-30-second interval is up. If you can keep going, you should push yourself harder. Focus on Frequency The frequency of your cardio workouts will depend on the cardio you plan to do. It is best to start with less and work your way up to more. For example, 25-60 minutes (depending on the intensity) is sufficient if you will do steady-state cardio. If you take on too much, your body will adapt and begin experiencing diminishing returns. If you do HIIT cardio, limit yourself to one or two sessions per week, lasting between eight and ten minutes. It is easy to overtrain and injure yourself during HIIT training sessions, so it is best to start slow. Conclusion Cardiovascular exercise has a low barrier to entry. However, to see the best results, you need to ensure you are not accidentally sabotaging yourself. Keep these cardio tips and guidelines in mind to maximize weight loss and reach your goals as soon as possible. Page Reference If you quote information from this page in your work, then the reference for this page is: FLEMING, J. (2018) Use Cardio to Lose Weight [WWW] Available from: https://www.brianmac.co.uk/articles/article379.htm [Accessed About the Author Joe Fleming is the President at ViveHealth.com. Passionate about healthy lifestyles and living a full life, he enjoys sharing and expressing these interests through his writing. To inspire others and fight ageism, Joe writes to help people of all backgrounds and ages overcome life's challenges. His work ranges from articles on wellness, holistic health, and ageing to social narratives, motivational pieces, and news stories. For Joe, helping others is vital.