How Often Should you do Cardio Exercise if you want to Lose Weight?

Fit Scale Cardio Exercises

You probably know that when you do strength training, you need to give your muscles a day or two of rest every week.
But what about cardio or cardiovascular exercises? Do you need rest days for cardio exercises?
Cardio exercise helps:

  • Body overweight reduction.
  • Reduction in blood pressure
  • Improve your heart function.
  • Lower the risk of heart disease.
  • Improve your lungs function.
  • Lower the risk of diabetes.

In this article – “How Often Should you do Cardio if you want to Lose Weight?“, We’ll talk about the recommended amount of cardio exercise, the benefits and dangers of doing cardio every day, the best weight loss cardio exercises, and a weekly schedule for weight loss.

What is Cardio or Cardiovascular Exercise?

Any form of activity that uses aerobic respiration is called cardiovascular exercise, Also known as cardio exercise or aerobic exercise.

When you do cardio exercise your muscle need more oxygen than normal, which causes your heart and lungs to work harder, and make these parts stronger.

When your heart and lungs get stronger, The flow of the blood and oxygen in the body will improve.

The most common activity of cardio includes walking, cycling, jogging, swimming, and fitness classes.

What are the Benefits and Dangers of Doing Cardio every day?

Benefits of Doing Daily Cardio Exercise -

  • Improve your heart function.
  • Use your body fat as energy, which leads to weight loss.
  • Improve your lungs function.
  • Lower the risk of heart disease like heart attack
  • Improve the blood flow in the body.

Dangers of Doing Daily Cardio Exercise -

  • Mentally and Physically Exhaust.
  • Causes Injuries due to overtraining.
  • Weekend your immune system 


How often you should do Cardiovascular Exercise for Weight Loss?

Fit scale cardiovascular exercise

Cardio does burn calories faster and helps in weight loss, combining it with at least a day or two days a week of strength training workouts can increase the result of losing weight.

The amount of cardio exercises you need to lose weight depends on various factors like your current weight, diet, workout, and age.

If you want to lose one kilogram(KG) each week, Firstly you need to create a 4,000-calorie deficit, which means you need to burn 4,000 or more calories than you consume in one week.

According to the Centers for Disease Control and Prevention(CDC) Trusted Source, A healthy diet, and physical activity are necessary to lose weight.

Maintaining a healthy diet is necessary to losing weight. To lose weight, A person will need to burn more calories than they consume.

The World Health Organization (WHO) recommends that people age between 18 to 65 get:

  • At least 150 minutes of moderate-intensity aerobic physical activity each week; OR
  • At least 75 minutes of vigorous-intensity aerobic physical activity each week; OR
  • An equivalent combination of both moderate and vigorous-intensity activity each week.

There is no recommended limit on the amount of cardio exercise that should do on a daily or weekly basis. However, if you work hard with every workout, taking a day or two of rest each week can help you avoid injury.

In general, if you want to see weight loss results in both the short and long term, you have to exercise at least 4 or 5 days a week.

Best Cardiovascular or Cardio Exercises for Weight Loss

The following table from the Centers for Disease Control and Prevention(CDC) provides some indications of how many calories different activities might burn.

Fit scale cardio exercise for weight loss
Activity Calories burned after 30 minutes Calories burned after 60 minutes
Running at 5mph
295
590
Bicycling at over 10 mph
295
590
Swimming, slow freestyle laps
255
510
Aerobics
240
480
Walking at 4.5 mph
230
460
Basketball (vigorous)
220
440

Note :

  • The Above tables number is only an estimate.
  • The calorie will burn according to the person’s weight.
  • Age is also the main factor to lose weight.
 

Here's for you - Weekly workout schedule for weight loss

Strength training does not only help in bulk up but also build vital lean muscle, building lean muscle will help you in burns fat.

Meanwhile cardio helps your heart and lungs get stronger, which makes your blood flow improve.

Your weekly weight loss workout routine could look something like this:

Day Exercise
Monday
30 min moderate cardio and Strength Training
Tuesday
30 min moderate cardio and Strength Training
Wednesday
Rest
Thursday
25 min vigorous cardio
Friday
30 min moderate cardio and Strength Training
Saturday
25 min vigorous cardio
Sunday
Rest


Should You Do Cardio Daily If You Want to Lose Weight?

You may know that weight loss only happens when you burn more calories than consumed. That’s why calorie-burning cardiovascular exercise is very helpful in losing weight.

For Example – 30 minutes of running (at the speed of 10km per hour) can burn about 320 calories. That equates to 2240 calories per week, nearly 9000 calories a month.

Mixing cardiovascular exercise and strength training could result in even greater weight loss.

Daily cardio exercises can harm your body and cause injuries like shin pain, muscle soreness, muscle pain, etc.

 

Safety Tips

Warm-up for at least 15 minutes with jumping jack, spot jogging, and some stretching before the workout

Rest a day or two at least a week for better results. Resting gives your body more energy for the next day’s workout.

Hydrate with water or fluids before, during, and after a workout.

Skip your workout for a day, if you feel sick.

 

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