Cardio training has classically been the training form most used to achieve weight loss and improvements in body composition. And not without reason. Cardio training can be done in many different ways and is a very effective component of training for weight loss. Here are the reasons why cardio training for weight loss is a good idea:

Cardio training burns a lot of calories

The most well known reason why many people perform cardio training is because it allows burning a lot of calories in a relatively short amount of time. Your energy consumption can easily increase five fold and for up to ten fold when the duration of training is not too long. And a higher metabolism means more burned calories and more weight lost.

Cardio training increases metabolism

Due to the prolonged stress on the body, after training the body needs to recover and adapt. This process requires a lot of energy, which can increase energy requirements above base resting metabolism. A phenomenon also known as excess post exercise oxygen consumption or EPOC This means that more calories are burned when the body is at rest, which makes it easier to lose weight. This advantage is especially pronounced after high intensity interval training.

Cardio training increases fat metabolism capacity

One of the more important adaptations to cardio training is that the aerobic system will improve its efficiency. Since this is the system responsible for our fat metabolism, this is one of the most important benefits of cardio training. This means the body is better able to provide energy for lower intensity activities in daily live by burning fat. When the aerobic system is not as efficient, the body will have to burn carbohydrates instead, making weight loss much harder.

Training tips

Cardio training is a very important part of your training when striving for weight loss. To maximize its effectiveness keep the following in mind:

-Perform cardio training on a machine of your choice. Examples are treadmill, stationary bicycle, cross trainer, stair master or rowing machine.

-For maximum training adaptation train at high intensities. This means well above the intensity when talking during exercise gets difficult.

-Perform interval training rather than continuous cardio training at one intensity.

-Interval training should be done for at least 10 minutes and up to 30 minutes. If you can go on after that, you should have trained at a higher intensity.

See also:

-Strength training for weight loss

-Fact or Fable: Fat matabolism starts after 20 minutes of exercise