With any weight loss program establishing a regular routine of exercising the most important muscle in the body is essential. Not only is doing cardiovascular workouts important to loose weight quickly it keeps the doctor at bay! Once you have a good nutritional foundation in place you need to establish a caloric deficit and that means Cardio!
Think of your body as an oven! the more you heat it up by doing cardio the more fat you mobilize to burn for energy. The law of thermodynamics states that the more calories you burn and the less you take in the more fat you will use for energy ie loose weight! If you can stick to the idea that while you are trying to loose weight you take in less calories than you burn, you will have created a caloric deficit and actually force your body to dip into the stored fat reserves for energy! Now with any oven, in order to get the desired result you have to set it to the right temperature. In this case you need to exercise in your target heart rate zone for a minimum of twenty minutes to burn fat at a high rate. In order to get your zone take 220 and subtract it from your age.
This number is your maximum heart rate! You don’t want to reach this but you do want to hit 65-75% of your max to burn fat efficiently. Not only does this help you burn more fat it also strengthens your heart, which the last time I checked is the key to living a better quality of life! There are other things to consider when doing cardiovascular exercise. Frequency or how often you do it is something you need to determine with your lifestyle and schedule. Obviously the more you do it the more weight you will loose. How hard you exercise or how intense the workouts are can also effect the outcome of your results. For example if you don’t have a-lot of time but need to get your workout in, you could exercise at a faster pace and burn more calories in a shorter time!
Obviously how long you are able to stay on a particular exercise the more you will get out of it. Spending more time doing cardio will increase your endurance level which in turn will allow you to get more out of your workouts and see loose weight quicker! You also need to keep your body guessing by switching up the types of cardio exercises you do. This will also help to break up the mundane of doing the same thing over and over.
Make sure you get motivated! Pick some inspiration so that your workouts will have some purpose to it other than just losing weight. Make sure you start slowly, don’t go in and kill yourself work up to the intensity level you wan to go at!