Cardio - what is it? Types of cardio workouts - how many calories are burned?

Cardio - what is it? Types of cardio workouts - how many calories are burned?

Cardio - what is it? Types of cardio workouts - how many calories are burned?
Cardio - what is it? Types of cardio workouts - how many calories are burned?
Cardio - what is it?  Types of cardio workouts - how many calories are burned?

Aerobic exercise (or cardio) is an essential part of a healthy lifestyle.  Cardio not only helps to optimize the work of the body (especially the work of the heart), but also burns a significant amount of calories, helping to lose weight.

What is the best cardio for fast weight loss and burning excess fat?  How Many Calories Are Burned With Different Types of Cardio Workouts?  Why is it recommended for beginners to use an ellipsoid or exercise bike instead of running?  Answers in the material below.

//   Cardio - what is it?

Cardio  (from the Greek "  cardio  ", heart) is an exercise that increases the heart rate. In cardio, the body is aerobic and consumes more oxygen. The types of such loads are such as running, brisk walking, jumping rope, as well as cycling and even swimming.

The benefit of cardio is that physical training against the background of increased oxygen consumption leads to active work of the cardiovascular system. This in turn increases blood flow to the tissues and also has a positive effect on metabolism.

Among other things, cardio training can help you lose weight - both through calories burned and by optimizing metabolic processes. In particular, cardio training has a positive effect on blood glucose levels and also helps to normalize the production of a number of hormones.

//  Benefits of Cardio:

  • increased rate of basal metabolism
  • cardiovascular training
  • improving blood circulation in the tissues
  • improving glucose and insulin metabolism

Cardio for weight loss

The mechanism by which cardio leads to weight loss is by burning calories from internal stores. Cardio training speeds up the metabolism and also develops the body's ability to form reserves of quickly available energy in the muscles for exercise.

In general, cardio teaches the body to make better use of carbohydrates. Excess calories begin to be stored as muscle glycogen, not as fat. At the same time, weight loss is part of the post-workout recovery period achieved only in the case of a general lack of calories in the diet.

It is also important that the effectiveness of cardio is determined by the heart rate and duration of training. To lose weight, you should be in the fat burning zone, exercising at least 2-3 times a week for 30-40 minutes. This will determine how much fat will be burned.

How Many Calories Are Burned?

The best cardio program for weight loss and fat burning is 2-4 workouts a week. The duration of each workout is from 30 to 50 minutes, the average heart rate is no more than 120-130 beats. In the presence of a daily caloric deficit of 300-400 kcal, this cardio regimen will facilitate weight loss by 2-3 kg per month.

1. Slow walking (speed 4-5 km / h)

Although regular walking can technically be considered a cardio workout, the associated caloric costs are not as high. After all, the faster the step, the more energy is required.

Calories in 30 minutes:

  • weighing 55 kg - 90 kcal
  • with a weight of 85 kg - 170 kcal   

2. Cycling machine

The exercise bike is one of the most affordable types of cardio for the home. You can easily increase the duration of your workout by watching TV at the same time.

Calories in 30 minutes:

  • with a weight of 55 kg - 210 kcal
  • with a weight of 85 kg - 310 kcal

3. Rowing machine

Rowing is one of the few types of cardio that involves the upper body, not the legs. This allows you to develop your back during a workout.

Calories in 30 minutes:

  • with a weight of 55 kg - 210 kcal
  • with a weight of 85 kg - 311 kcal

4. Ladder simulator

When you train as a climber, the gluteus medius muscle is involved, which is inactive in other types of cardio - including running.

Calories in 30 minutes:

  • with a weight of 55 kg - 235 kcal
  • with a weight of 85 kg - 350 kcal

5. Ellipsoid

The advantage of doing elliptical cardio is to reduce stress on the knee joints - unlike running, the knees do not experience shock loads.

Calories in 30 minutes:

  • with a weight of 55 kg - 270 kcal
  • with a weight of 85 kg - 400 kcal

6. Fast walking (5-7 km / h)

The real cardio workout is walking, where you feel your heart beat faster, but the rhythm of your breathing still allows you to talk.

Calories in 30 minutes:

  • with a weight of 55 kg - 240 kcal
  • with a weight of 85 kg - 430 kcal

7. Jumping rope

Doing vigorous exercise is another way to do cardio. You can either jump rope or practice running on the spot or boxing in the shade.

Calories in 30 minutes:

  • with a weight of 55 kg - 300 kcal
  • with a weight of 85 kg - 450 kcal

8. Fast ergometer

Cycling (high speed exercise bike) is one of the most active types of cardio. Requires a good level of physical fitness, burning a lot of calories.

Calories in 30 minutes:

  • with a weight of 55 kg - 315 kcal
  • with a weight of 85 kg - 470 kcal

9. Running (speed 8-10 km / h)

The price of calories during running depends primarily on the weight of the athlete and the direct running technique. In addition, the speed of movement also affects the effectiveness of such cardio.

Calories in 30 minutes:

  • with a weight of 55 kg - 375 kcal
  • with a weight of 85 kg - 555 kcal

The best weight loss workouts

To burn calories (more precisely, use fat stores as fuel), you must first empty the stores of carbohydrates stored in the muscles in the form of glycogen. Cardio for weight loss should be either prolonged (at least 30-40 minutes), or should be performed after strength training, when blood sugar is lowest.

Another form of cardio for weight loss is HIIT interval training. Keep in mind that this type of training is suitable for professional athletes, not for ordinary people who want to lose a few pounds. In their case, the best are long-term cardio training with moderate intensity.

The importance of diet for weight loss

It is important to adequately assess the calories burned during cardio - often the figure is not as large as it seems. In fact, a can of Coca-Cola is equivalent to 30 minutes of moderate-intensity physical activity. In fact, it is much easier to control excess calories in your diet than to try to burn those same calories in the gym.

Among other things, the glycemic index of the food consumed plays a key role.  Eating fast carbs with a high GI causes a feeling of hunger caused by a drop in insulin in the blood.  Here lies the harm of sugar, sweets and baked goods - and not in the calorie content.

Read more about cardio training at home with an exercise bike