Hey Ladies! Let's set the record straight when it comes to cardio for weight loss. Too many women think cardio or aerobic exercise by itself is a good solution for permanent weight loss. Nothing could be further from the truth, performing a cardio-only exercise program will leave you heavier than when you started. Too many women think that cardio burns fat but the truth is, it doesn’t! It can be properly structured in an exercise program and be very beneficial for weight loss but in and of itself, cardio for weight loss will not bring you permanent results.
Why Too Much Cardio Isn't Good For Weight Loss?
In case you don’t know cardio is short for cardiovascular exercise. That being said we do cardio primarily to strengthen the cardiovascular and respiratory systems. The benefits of such exercise are more efficient uptake and delivery of oxygen, and more efficient transport of nutrients, fat, and waste. Cardio exercise also plays a crucial role in disease control and physiology. It’s true various cardio exercises can burn a lot of calories; some cardio or aerobics classes can even burn as much as 700 to 800 calories but fat loss is usually short-lived because muscle is usually sacrificed in the process. Yes, that’s right too much cardio can result in muscle loss, and if your goal is fat loss you need to build muscle not lose it.
In addition, the type of cardio you do matters a lot. Aerobic exercise, such as running or brisk walking, is great for improving your overall cardiovascular health but it’s not the best option if you want to lose weight.
It's a common misconception that doing excessive cardio is the key to quick weight loss. I get it, we all want to see results as fast as possible. But here's the thing: when it comes to losing weight, quality trumps quantity. Instead of spending hours on the treadmill or elliptical, focus on incorporating a balanced exercise routine that includes strength training exercises and cardiovascular exercises. Strength training helps build lean muscle mass, which in turn boosts your metabolism and helps you burn more calories even at rest.
So, while cardio is definitely important for cardiovascular health, don't forget to mix it up with other forms of exercise for a well-rounded weight loss program.
Sue Cuts Calories And Increases Cardio
Most people when they attempt to lose weight with a cardio-only exercise program they do too much cardio. I know why they do it, they think the more cardio they do the quicker they will lose the weight. So, this is what typically happens when most people use cardio for weight loss. I have a person in mind that I used to see frequently at the gym. Let's call her Sue. Sue was doing cardio as her only activity, but she wasn't seeing the results she wanted.
To solve this problem she decided to do more aerobic exercises and aggressively works out five to seven times a week.
- Sue does 1/2 hr on the treadmill,
- 1/2 hr on the recumbent bike,
- 45 min on the elliptical trainer,
- and then tops it all off with a 1 hr long aerobics class.
She keeps it up for a couple of weeks and notices some weight loss. Sue’s eating habits are ok but only eats 1-2 meals a day. Sue thinks doing weights will make her look like a guy, so she avoids it at all costs.
Sue Is Now 40 Pounds Overweight
Sue continues with her routine but finds it hard to stay committed to her taxing exercise schedule. Sue preservers and is thrilled with her weight loss. She lost 30 pounds! Great, Sue now thinks I don’t have to frequent the gym so much and reduces her visits to two to three times a week. However, reducing the amount of exercise she was doing had a negative impact on her weight loss journey. Sue continues her trend and further reduces her visits to once a week. She notices her weight slowly creeping back up and is soon 40 pounds overweight. (She is experiencing the negative effects of weight gain on her muscle tissue.)
She wonders how come her weight came back so quickly and why it’s so hard to maintain her desired physique. Frustrated, she hits the gym hard again seven days a week hoping to repeat her success but wonders why it’s taking so long to lose those unwanted pounds the second time around. Sue decides to add more cardio to her routine, aiming for at least 30 minutes of moderate-intensity exercise each day, to speed up the progress.
Sue’s Mistake
Sue’s problem is too much cardio. She lost weight initially but lost muscle as well in the process because of excess cardio without concern for muscle. As a result, Sue’s metabolism slowed down making it harder for her to lose a pound of fat, despite increased efforts. Sue’s excess cardio, poor eating, and lack of weight training were her downfall.
Please understand, what Sue is really doing is being super active or expending a lot of energy, once Sue backed off of her exercise routine her weight came back on, and then some because she didn’t have the muscle mass or metabolism to maintain her slim physique.
So many women make this mistake. Cardio-only routines are not good for permanent weight loss. What Sue really needed to apply was a strategy that included good nutrition, a concern for muscle, and moderate aerobics. The only way for permanent weight loss.
Conclusion
Cardio definitely has its place but too much aerobic exercise can bring your weight loss efforts to a screeching halt. It’s better to place more focus on nutrition followed by resistance and then add in a little bit of cardio for best results.
Furthermore, doing too much cardio for weight loss can actually be counterproductive and negatively impact your metabolic rate. When people do excessive amounts of cardio, their bodies become depleted of important nutrients and energy which can cause them to gain weight instead of lose it. Understanding the principles of exercise physiology, including the impact of cardio on obesity, is crucial to developing a balanced workout routine that promotes weight loss and overall health. Remember to listen to your body and consult with a healthcare professional before starting any new exercise program. You’ve got this!
FAQs Related To Cardio For Weight Loss
Cardio training is highly effective for weight loss as it helps to burn calories and increase overall energy expenditure, which is crucial for managing calorie intake. It also improves cardiovascular health, boosts metabolism, promotes fat burning, and helps to regulate blood pressure. However, it should be combined with a balanced diet and strength training for optimal results.
The type of exercise that burns the most fat can vary depending on a variety of factors, including your individual fitness level and body composition. However, some cardio exercises are generally known for their ability to burn calories and fat. High-intensity interval training (HIIT) has been shown to be a great way to burn fat and increase metabolism. This involves alternating between short bursts of intense exercise and periods of rest or lower-intensity activity. Running, cycling, rowing, and swimming are also popular forms of cardio that can help burn fat and improve endurance. Ultimately, the best type of exercise for fat burning is one that you enjoy and can stick with consistently. It is always a good idea to consult with a healthcare professional before starting any new exercise program.
It depends on various factors such as your current weight, diet, and overall fitness level. While 30 minutes of cardio can be beneficial for your health, it may not be enough to rely solely on for weight loss goals. To effectively lose weight, a combination of regular exercise that targets major muscle groups, a balanced diet, and overall healthy lifestyle choices including a healthy diet is recommended. It's always a good idea to consult with a healthcare professional or a certified fitness trainer to create an exercise plan that suits your specific goals and needs.
It is possible to lose weight by doing cardio exercises alone, but it is not necessarily the most effective or sustainable approach. While there are many benefits when performing cardio for weight loss, incorporating strength training and a balanced diet into your routine will yield better lasting results. Strength training helps build muscle, which increases your metabolism and burns more calories even at rest. Additionally, a well-rounded exercise program that includes both cardio and strength training can improve overall fitness, body composition, and cardiovascular health. Consulting with a fitness professional or a registered dietitian can help you develop a comprehensive plan tailored to your specific goals and needs.
Research
https://www.ncbi.nlm.nih.gov/pubmed/27737674
https://www.ncbi.nlm.nih.gov/books/NBK221839/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6471315/
https://www.cdc.gov/healthyweight/calories/other_factors.html
https://www.cdc.gov/healthyweight/losing_weight/index.html
https://www.cdc.gov/physicalactivity/basics/adults/index.htm
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