How can I lose weight faster by doing cardiovascular training?


A good way to speed up your weight loss is to keep your body's metabolism high all day long. Cardiovascular exercises can raise your metabolism for duration of the exercise and for quite a while thereafter. Unfortunately, calorie burning stops when you hit the couch to watch TV. To keep the metabolism up, it is good to spread short bursts of exercise throughout the day. A longer workout is not always the best. Breaking your one hour cardio exercise into two 30 minutes, or even three 20 minutes throughout the day can be very beneficial in keeping your body in fat burning zone.

You don't have to make multiple trips to the gym for all your cardiovascular exercises; walking home after dinner, using stairs instead of elevator can each contribute to your cardio workout. Just make sure you feel warm and breath harder than you normally do.

Cardiovascular training is helpful in body fat reduction because it results in greater caloric burn (stored body fat is simply excess calories stored as potential energy) and the incorporation of interval training can further your caloric burn. In order to incorporate interval training you can first progress to intervals of 80 - 85% of your maximum heart rate while recovering at 60 - 75% intensity levels. Based on your current conditioning level and recoverability, adjust the duration of the intense interval and recovery period. As you continue to progress, you can then incorporate an additional intensity level of 86 - 90% of your maximum heart rate. This higher intensity interval level allows you access an anaerobic threshold which means you are not only burning calories while performing the activity, but also after the activity when your body has to replenish energy sources and recover. You can also maximize your caloric burn in cardio training by performing two shorter bouts of training rather than one longer bout. After completing cardio training, your body is at an elevated caloric burn rate because it is trying to recover. This elevated caloric burn is called EPOC (excess post-exercise energy consumption) and can last for up to 45 minutes after completion of cardio activity. By performing two shorter bouts of training throughout the day, you are thereby allowing two EPOC opportunities rather than just one.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.