Cardio is one of the most popular ways to burn calories and improve heart health. But many people start with enthusiasm and quit after a week because it is boring, hard, or they do not see results. For cardio to work, you need to approach it consciously, and not just “run until you drop.”
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First, choose the type of cardio that you like. Running, walking, cycling, swimming, dancing, skateboarding, jumping rope – all this is cardio. The main thing is that you enjoy it. If you hate running, do not force yourself. It is better to dance 3 times a week than to run with hatred.
To lose weight, it is important to create a calorie deficit, but not at the expense of exhaustion. Cardio should complement nutrition, and not compensate for overeating. Ideally, 3-5 workouts a week for 30-45 minutes. Start with walking, gradually moving on to fast walking and running.
Use interval training (HIIT) — they are more effective for burning fat. For example: 1 minute of running + 2 minutes of walking — repeat 10 times. Such workouts are shorter, but provide a powerful metabolic effect. Suitable for busy people.
Monitor your heart rate. The optimal zone for fat burning is 60-75% of your maximum heart rate (220 minus your age). Use a heart rate monitor or just say during training: if you can, you are in the right zone.
