Many people turn to cardio when they want to lose weight. They start running, doing some crazy HIIT (high intensity interval training) workouts, or hop on the elliptical or stairs and try to sweat and burn calories.
I was exactly like this.
For years I ran and did various HIIT-type workouts in the pursuit of weight loss. But the thing was, I never really lost any weight.
Why is this? Why do so many of us incorporate cardio into our lives when trying to lose weight but never really get anywhere?
I’ve learned a lot on this topic. And have changed the way I think about cardio, and how I incorporate it in my life now. Let’s discuss some important things to know about doing cardio for weight loss. I’ll get right to the point..
Cardio is not the main driver of weight loss
We’re taught that weight loss occurs when we burn calories, and that exercise is the best way to do that. So what do we do? Start exercising like crazy..
The truth is that weight loss doesn’t just come from burning calories. Weight loss occurs (and can only occur) when you’re in a calorie deficit. That is, burning more calories than you take in overtime.
But the problem here is that for the average person looking to lose weight, exercise doesn’t actually burn a ton of calories. Below is a link to an article discussing the various components of energy expenditure (everything that burns energy in the body), including exercise.
You might think you were pushing it, and pouring sweat, but you may have only burned a couple hundred calories. Which isn’t a lot if you’re mostly sedentary the rest of the day, and aren’t paying attention to the calories you’re taking in.
That being said, cardio should not be the main focus when trying to lose weight. It can definitely assist with weight loss, but it will not be the main driver.
Most forms of cardio are better suited for improving overall health and athletic performance.
However, when assisting in a weight loss journey, the truth about cardio might surprise you.
Low intensity cardio is better for weight loss than high intensity cardio
Yep, it’s true.
High intensity cardio not only doesn’t burn as many calories as we might think, but it also tends to be unsustainable for most, and increases hunger and craving levels.
Both of which aren’t very conducive to weight loss.
Low intensity cardio, however, is much more sustainable and doesn’t directly increase hunger levels the same way high intensity can.
People are able to stick with it, which makes a huge difference over time.
Walking is the best form of cardio for weight loss
Steps are becoming more and more popular. That’s because the benefits of simply walking more are becoming more and more apparent.
Simply getting more steps each day is the best thing you can do to kickstart and maintain weight loss.
The biggest reason, other than sustainability, is that walking more helps to boost metabolism, which is the key to healthy weight loss.
Recommendations:
If you’re very sedentary and only get a couple thousand or less steps per day, try and aim for at least 5,000. Once you can hit that consistently, work your way up!
If you’re already getting around 5,000 – 6,000 steps per day, try and work up to that popular 7,000 – 10,000 range!
Zone 2 is the next best form of cardio for weight loss
Zone 2 cardio isn’t a certain exercise, rather, it refers to a heart rate zone. Getting into zone 2 is the type of intensity that causes you to be slightly out of breath, but still able to hold a conversation. It can be done on a cardio machine, by fast-paced walking or a slight jog.
This heart rate zone has been shown to promote many benefits including improving cardiovascular health, and boosting the metabolism.
Similar to walking, zone 2 is also a much more sustainable form of cardio as opposed to high intensity forms.
Recommendations:
Zone 2 can be done every day. The optimal time spent on it is around 45 – 75 minutes per week, potentially more for athletes. This can be in a few longer sessions, or several shorter sessions.
For shorter sessions, aim for at least 20 – 25 minutes. And for longer sessions, aim for 30 minutes to an hour.
Summary
If your goal is to lose weight, cardio can assist with the process, and is very beneficial for other reasons, but it should not be your main focus. Rather, your main focus should be on what you’re eating. Tracking calories and trying to eat more unprocessed whole foods is the place to start.
When adding cardio in, know that you don’t have to do some grueling workout that you hate and won’t stick to long term. Adding those in here and there can help to mix things up. But the best form of cardio during a weight loss journey really is walking, and other low intensity forms such as zone 2.
These are easy to stick to, easy on the joints and body, and help to boost your metabolism. But at the end of the day, just do whatever you can stick to! Maybe you’re super into high intensity workouts. If so, keep killing it.
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