Recent data shows that over half the U.S. population will be obese within ten years. But before you panic about the health complications of being overweight, there’s a simple solution.
Cardio exercises are one of the best methods of getting fit and maintaining your mental health.
So, if you’re thinking, “Does cardio help you lose weight?” you’ve come to the right place for answers.
This article will walk you through the following points:
- Does Cardio Help You Lose Weight?
- How to Implement Cardio Into Your Daily Life
- Weight Loss Is More Than Movement
- How to Get Over Mental Obstacles of Weight Loss
Let’s get started!
Does Cardio Help You Lose Weight?
If you’ve picked up a recent fitness magazine or read an exercise blog, you’ve probably seen the topic of cardio exercises vs strength training.
This has been a long debate in the fitness world as people want to know the answer to the question, “Does cardio help you lose weight? Or is strength training better?”…
The truth is, there is no magic trick when trying to discover how to lose weight. In scientific terms, cardio and strength-based exercises benefit your overall health.
For instance, cardiovascular workouts aim to increase your heart rate and promote better blood circulation around your body. Most of the time, people run or swim as a form of cardio.
But you can also do low-intensity forms of cardio, such as walking or hiking. It’s recommended that people get at least 30 minutes of cardio a day to maintain a healthy lifestyle.
Strength Training
In recent years, strength training has become a popular fitness training method for people. You can either sign up at your local gym or equip a spare room in your home for lifting weights.
Compared to cardio, strength training is designed to build muscles. You can practice strength training using dumbells or resistance bands.
Depending on your age and health condition, both forms of strength-building are great for working your muscles and achieving better balance.
If you follow specific training like circuit workouts, you can even do some cardio and weight training!
Cardio is a great way to burn calories when you’re looking to shed a few pounds and lose weight. But strength training is equally important if you want to maintain your muscles and tone your body.
How to Implement Cardio Into Your Daily Life
Finding time for cardio in your daily life can be challenging if you work full-time and have other responsibilities to worry about, such as running errands and looking after family members.
That’s why it’s important to experiment with a few different cardio exercises before you find the one that works for your lifestyle. For instance, if you like to wake up early in the morning, you might consider a morning run.
Running for Weight Loss
One way to motivate yourself in the morning to run is to find a workout buddy. This can be a friend in your local neighborhood, a gym group, or a partner that’s willing to get healthy together.
It’s a good idea to start slow and try to run for 15-20 minutes when you first go out. Ideally, you want to hit the 30-minute mark over time. But there’s no rush to get to that point.
You should ensure that you have comfortable running shoes before exercising and take a bottle of water with you. It’s essential that you stay hydrated, so you don’t get headaches when exercising.
Go to the Gym in the Morning or Evening
Going to the gym can be a great way to meet new friends and get out of your familiar setting. You can take a bag of gym clothes, work out, and treat yourself to a nice lunch afterward.
Or, if you have commitments until later in the day, why not try an evening gym session?
Many people prefer going to the gym later in the day as this helps them unwind and relax before sleeping. You can experiment with different times of the day and find a suitable routine for your schedule.
Make the Most of NEAT
NEAT (Non-exercise activity thermogenesis) is the movement you do in the day, such as cleaning the dishes and washing your clothes, that has nothing to do with dedicated fitness sessions.
Nowadays, most of the workforce is sitting down for most of the day. But we’re constantly burning calories through typing at a computer, tidying up our gardens, and walking around our homes.
Another easy way to implement cardio into your daily life is to make an effort to increase your NEAT. Here are some simple methods for increasing your daily NEAT:
- Playing with children or pets
- Walking up and down the stairs
- Using a standing desk for sending emails
- Choosing to walk instead of taking the car
All of these small changes can make a huge impact on your weight loss journey. You don’t need to be doing intense cardio to lose weight. So, if your goal is weight loss, you need to prioritize NEAT.
Practice HIIT to Lose Weight
HIIT (High-intensity interval training) is the perfect combination of strength exercises and cardio. The best thing about HIIT is that it doesn’t take long, and you do it from anywhere!
All you need is an internet connection to put on a video online, or you can create your own HIIT routine.
If you’re new to HIIT, it’s a good idea to get advice from your local gym as they will be able to offer you a beginner’s class.
There’s also an option of getting personal training which can help people get motivated and allows you to have an individual schedule for your goals.
You’ll benefit from HIIT if you have limited time, need something intense, and want to lose weight. Instead of focusing solely on cardio for weight loss, HIIT blends the basics of strength training into the sessions.
That way, you don’t need to spend hours lifting weights at the gym. You can get the benefits of intense cardio with the amazing strength-building effects of focusing on muscle groups.
Weight Loss Is More Than Movement
Weight loss isn’t only about cardio or strength training; your body is a little more complicated than that.
Everyone hopes that doing the proper exercise will help them lose weight when they start going to the gym. But your mental health will play an important role when it comes to losing pounds.
Have you heard the phrase “Eat Less, Move More”? Well, it might sound simple, but many studies show that your cortisol levels hugely impact your weight loss journey.
The link between stress and eating more food is a common reason that people put on weight. So, without addressing the psychological side of losing weight, you won’t be able to change your lifestyle.
How to Get Over Mental Obstacles of Weight Loss
Starting out doing cardio every day but not making time for relaxing will restrict your weight loss journey. Therefore, you must face the mental obstacles preventing people from sticking with a fitness program.
First, you need to make time for self-care.
Make Self-Care a Daily Habit
Self-care is not just for good days; you need to make time for journalling your thoughts when you’re trying to lose weight. You can do this with a journal or other techniques like positive self-talk.
If you have other mental health conditions like depression or anxiety, joining a support group can also be helpful. Sometimes, you can find this information at your local gym.
Alternatively, you can ask your personal trainer for relaxation exercises to help you get a good night’s sleep and unwind from a busy day.
Practice Yoga or Swimming
Exercise is not just there to help us lose weight; it’s meant to make us feel better and improve our mood. For example, yoga is the perfect way to add more NEAT into your daily routine and helps with relaxation.
You can try a yoga class online or in person and learn how to release tension from your body. This is a great way to minimize stress and reduce your cortisol levels.
Swimming can also be helpful when you’re trying to lose weight. This is an active way to relax and gives you a chance to take your thoughts of intense exercise like HIIT or strength training.
Don’t Forget to Have Fun With Cardio
To start making the most of cardio for weight loss, you need to find ways to make the process fun. Some people love dancing and doing small HIIT-style classes at their local dance studio.
Other people like to go running with their dogs. Find what works for you and have fun with it!
Sign Up for a Friendly Gym
Finding a supportive gym where the personal trainers are friendly can be challenging, as many fitness environments are intimidating for people who have never been interested in exercising.
You want to be able to ask your fitness instructor questions like “Does cardio help you lose weight?” without feeling embarrassed. Our team is here to guide you through the first steps of your fitness journey.
Get in contact and sign up for a training program today.
