Cardio for weight loss
Cardio (aerobic exercise) is traditionally associated with weight loss, but this is one of the biggest misconceptions in fitness. Not knowing this, people walk for hours on the treadmill to get rid of excess fat, but it works not. Opinions about cardio for weight loss the most controversial, however, I came across a wonderful article by Steven Shaw and couldn’t resist to partially translate it. In his article, Steve is responsible for all matters concerning aerobic activity.
How much cardio is necessary for fat loss?
Many of you probably would say that a lot. Most would answer quite specifically, for example, 25-30 minutes 3-5 times/week. The correct answer is not here, because you don’t need cardio to burn fat. Let’s look at why.
What is cardio?
Aerobic exercise eyes losing weight looks like a set of light or moderate exercises that you can perform without stopping for a long time. The goal is simple: continuing to move, you’ll burn so many calories as possible.
Usually aerobic training is to strengthen your cardiovascular system, but since the article is devoted to weight loss, have to stick to this theme.
There are two main forms of cardio workouts:
VIIT (HIIT) high intensity interval training, which consists of changing short periods of intense movements, as for example, 15 seconds of running and longer periods of low-intensity aerobic exercise, such as walking.
NIT (LIT) low-intensity workout. This is a typical gym-form cardio long boring sessions in the gym as a treadmill, etc.
VIET is the most effective form of aerobic training, because it allows you to burn more calories in a short period of time. It is more attractive, and even fun, but despite all the advantages, this kind of aerobics BAT harder. VIIT is short but explosive session, giving a greater load on the joints, and the exercises will be quite tough, especially older people or overweight.
Based on this, consider the example of calorie consumption during low-intensity cardio session.
What is the consumption of calories in neath?
For example, a 100 kg person, the consumption of calories during 30 minutes of low-intensity cardio is:
Hiking – 325 kcal;
Stairmaster (simulator “step”) – 325 kcal;
Swimming – 325 kcal;
The walk – 151 kcal.
Let’s say you decide to run on the treadmill 4 times a week for 30 minutes each. The flow rate will be only 600 kcal per week (despite the fact that to lose one kg you need to spend 7000 kcal approx. ed.). If you do a year, you will burn 30,000 calories (including a few missed workouts), but in the end will lose only 8.5 kg of fat. This is the result spent 100 hours on the treadmill.
The conclusion is that cardio is good for the health, but is not effective for weight loss. Therefore, to lose fat you need to deal with food.
Aerobics, diet and weight loss
A good diet plan will melt fat in your body. The only requirement is to accurately monitor your calorie intake and adjust your diet if necessary.
Most people coming to the gym to lose weight, attacking first the cardio equipment, but more importantly, they need to think about is diet.
Cardio workout without reasonable food plan are a time bomb. If you don’t control your diet, aerobics, likely to increase the appetite. It can even lead to the fact that you will not lose fat at all. If you do not control the daily caloric content, you can easily exceed 200-400 kcal.
The meal plan should meet your needs. It will help you to lose between 2 to 10 kg/ month. Even if you run a few miles on the treadmill, eating plan depends 80-95% weight loss. That’s why you don’t need cardio to lose weight, but you can use it to maintain overall health.
How aerobics can help you lose weight?
If a meal plan created with the goal of changing body composition – fat loss and preserve muscle mass, it will lead to the loss of 30-45 kg per year, whereas losing weight with cardio is insignificant compared with these numbers, an aerobic workout can still be used for weight loss. For example, when the process of fat loss will slow down.
Don’t focus on cardio for weight loss. Think better about how this training can improve your health.
During the first 4-6 weeks concentrate on good nutrition, however you can gradually add aerobic exercise, but the main thing is not to overdo it. Allow your body to get used to the additional loads, and only then change them.
Steve offers to try a six-week training plan on the treadmill:
week 1 – 2 times/week. 10-15 min.
2nd week – 2-3 times/week. 15-20 min.
week 3 – 3 times/week. 15-20 min.
week 4 – 3 times/week. 20-25 min.
5 week 3-4 times/week. 20-25 min.
6 week 3-4 times/week. 20-30 min.
More cardio for weight loss you don’t need. However, given the above, slow weight loss can occur with prolonged period of stay in calorie deficit.
When you reach a plateau, try a little to increase the cardio, running once a week for 10 minutes longer. Let’s see how this will help to get the ball rolling. If this is not done, we have to reduce the caloric intake. Do not panic, reducing calories and increasing aerobic, but if the weight has not changed for two weeks, then make minor changes.
My 5 COP: I believe that cardio for weight loss effective only in combination with strength training. It may be performed as a day of rest, or immediately after power. However, it should be considerations in the study of Wilson et al. they say that there are a number of evidence that a combination of aerobic and strength exercises (one workout) has a negative impact on increasing muscle strength and size due to catabolic processes, which launches aerobics.
The timing of cardio and it depends on goals and body composition training. Lyle McDonald says: for dry people (22% fat women and 15% fat men) that tends to become drier, it is advisable to do aerobics in the morning on an empty stomach, whereas the timing of cardio for people with average body fat %does not matter.
And as for the type of exercise, VIIT more effective because it allows you to burn more calories to maintain muscle, speed up metabolism, however it is better to spend it on non-training day. If you need to make sure to do cardio a day weight training, it is better to give preference to BAT.
Still, it is believed that during low-intensity work on a rest day it is recommended that the session length was not shorter than 20 minutes but no longer than 60 minutes because 20 minutes depleted glycogen stores and the body starts using fatty acids. But I support the idea that the key is still in the diet and weight loads and aerobic only has a little help. Moreover, after the exercise calorie consumption is stopped, while power load have a more lasting effect.