We all know that to lose weight it helps to engage in a cardio workout in addition to following a healthy weight plan, but exactly what is cardio, what are the benefits and what are the best cardio workouts? Let’s look at the answers to those questions and some examples of weight loss cardio workouts.

“Cardio” comes from the word “cardiovascular” which, according to dictionary.com, means “of, pertaining to, or affecting the heart and blood vessels”. Cardio exercise is exercise that raises your heart rate to a certain level for a certain period of time. To learn what that level is for you, do a search online for “target heart rate zone”

Cardio has many benefits that include helping you burn calories, helping your heart to grow stronger, and increasing your lung capacity. It also may help with better sleep and less stress.

Cardio helps you reach your weight loss goal by burning calories. Burning calories through exercise means that you can create a calorie reduction and lose weight without having to lower your daily calories as drastically. For example, if you need to lower your calorie intake to 1200 a day in order to lose weight, by burning 200 calories through exercise a day, you can eat 1400 calories instead. Since by eating 1400 instead of 1200 calories, you will not feel as hungry or deprived, you will have a better chance of sticking with your weight loss plan.

Let’s look at some good cardio exercises divided into those usually done in a fitness center or home and then those usually done outside. Some people prefer to join a gym to workout while others prefer to engage in outdoor exercise activities and yet other like to mix things up. Finding a good cardio routine for the type of setting you prefer will make you more likely to stick with your program.

Good cardio routines for indoors:

1. Elliptical machine: This is a very popular machine at most fitness center. Many people feel that on this machine, they can burn more calorie than other machines in the same amount of time. A big advantage of this machine is that the user’s feet are always in contact with the machine so there is little stress or impact on the joints

2. Stair Climber: A good cardio machine and is especially beneficial for working the large leg muscles.

3. Treadmill: Good machine for running indoors and for walking for those not yet able to handle the elliptical machine or stair climber.

Good cardio routines for outdoors:

1. Jogging/Running: An excellent cardio workout but puts a lot of stress on the joints.

2. Swimming: Much less impact and builds endurance as well as muscle strength.

3. Bicycling: Another good low impact outdoor activity.

The main point to remember when deciding on a weight loss cardio workout is to find something that you enjoy and that will raise your heart rate. Be sure to check with your doctor before beginning and then to engage in cardio activity for at least 30 minutes 3 times a week.

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