Strength training, cardio, and a healthy diet are said to be perfect formulas for weight loss. But it's sometimes difficult to know how many portions of exercise and diet you need, to reach the weight you dream of. In particular, the amount of cardio you need to lose weight. When there is a lot of debate about this, some people think you need a lot of cardio training, while some others argue otherwise.
For weight loss, the National Institutes of Health recommends at least 30 to 45 minutes of intensity training for three to five days a week. He recommends exercising five days a week, alternating intensity every day and working no more than two consecutive days to allow your body to recover. According to Cassandra Forsythe, PhD, Assistant Professor in the Department of Physical Education, Central Connecticut State University the sport should not be held in succession to give the body time to rest. He recommends exercising five days a week, alternating intensity every day and working no more than two consecutive days to allow your body to recover.
How do you adjust the intensity in cardio?
Try doing Cassandra's tips. Reporting from Womenshealth, you can run (or bike) as fast as possible for one minute, then recover your body for one minute by doing the exercise at a slower pace, and repeat for about 15 to 20 minutes.
If you have extra time, try to do a longer exercise, such as walking or jogging. This exercise includes low intensity exercise, so you have to do it for about 30-45 minutes longer.
But don't overlook this low-intensity training option. According to The National Weight Control Registry, America, about 94 percent of people who managed to lose weight and managed to maintain that weight for longer were doing jogging. Most of them exercise about one hour a day, so if you want to do jogging, target training to 60 minutes.
Basically, the amount of cardio you have to do for weight loss is very flexible, according to your schedule and preferences. No matter what method you choose, cardio will help you reduce weight and maintain it.
5 These Cardio Sports Can Burn Fat Quickly
Cardio exercise is the most reliable type of exercise for women who want to burn fat quickly. In addition, because it is classified as low impact, the next morning you will not be tormented by feeling sore. Among the many types of cardio exercise, here are 5 types of exercise that can burn fat quickly.
Seal jack is one variation of jumping jack. The difference is that you make a leap by widening both your legs and arms. When in the air, tap your hands forward, then return to their original position.
Modified Mountain Climber
Mountain climber sports don't need to be on the floor. You can also modify it using the sofa. Place both hands on the sofa, then position yourself like a push up. Start bending your knees (like running), then go back to the floor.
Squat is a sport that is suitable for burning fat while tightening the thigh muscles and buttocks. The method is easy. Stand and place both feet tightly, stretch your hands forward, and start bending your body down, until the position is almost squatting, then return to its original position. Do this movement for 5 minutes a day.
Lay your body down, place your hands behind your neck. Lift your thighs, arrive at a position like pedaling a bicycle, and bend your body slightly. When the foot is pedaling, pull one of your elbows forward. Repeat the movement. Practice this exercise for 5 minutes.
This exercise is very easy, you barely do anything. Just lean your body against the wall in a sitting position, bend your knees to hold back weight. Hold for 2 minutes.