Cardio Exercise - The Role it Plays in Losing Weight - Benefits, Intensity Levels and Exercises

Any individual who desires effective weight losswhat level of intensity is associated with each and
should include cardio exercise as a necessary partwhat level of intensity is best for you. To start,
of their weight loss program. When you burnlets be clear, there is no bad cardio exercise. Start
more calories than you eat you are going to beby finding something that you like and do it on
losing weight, period. And, the most effectiveregular basis.
program to maintain your weight loss andWhile some exercises like running or swimming
improve your health and energy include cardioare generally more intense than something like
exercise, strength training and a well-balancedwalking or hiking, you can adjust your speed to
healthy diet.make a workout harder/more intense. If you're
The question then remains, just how muchout of shape, take it slow in the beginning and let
exercise do you need and at what level ofyour muscles, tendons and ligaments get stronger
intensity? We'll explore these questions below andfor a few weeks before you increase your milage
help explain the benefits of cardio exercise and listor intensity. A great way to do this safely is to
some fun exercises to try.wear a heart rate monitor. You'll be able to enter
Benefits of Cardio Exercisedetails such as your age and weight and it will
1. Burns calories immediately. Depending upon thethen help you define the best ranges for heart
intensity of your workout, you may be able torate to burn fat, increase cardio health etc. Its
burn from 100 to 500 calories in one session. On avery effective will also calculate your calorie burn.
treadmill, its typical to burn 100 calories in 10Fun Cardio Exercise Choices:
minutes of fast walking. If you use an elliptical* running, hiking, swimming, cross country skiing,
trainer which also incorporates your upper body,downhill skiing, tennis, racquetball
the calorie burn will be higher.Don't overlook the benefits you can derive from
2. Improves cardiovascular healthlow impact exercise such as swimming or walking.
3. Helps flush toxins from your lymph system andConducting these types of exercises gives you
your body.less exposure to injury and can be well
4. Increases your breathing rate, helping toimplemented at almost any age or physical
oxygenate your body and eliminate toxins whencondition. People with a lot of mobility restriction
you exhale.due to leg or foot injury might find exercising in a
5. Increases your metabolism so you continue topool not only more convenient but a lot of fun as
burn more calories after your workout iswell. Other people conducting cardio exercise may
completefind taking little steps, such as starting a short
6. Releases endorphins which make you feel great.walking program, can lead to longer walking
7. Helps tone your body and produce moreprograms and possibly running programs when
muscle mass. This not only makes you look great,one's lower body is strengthened to accomplish
but muscle also burns more calories, so you get amore intense exercising. Just make it fun. You
double effect.don't have to be in the gym to get a great
8. It feels great! Once you find a cardioworkout, just do what you enjoy and do it at a
exercise(s) that you like and you get past thepace that elevates your heart rate a bit to
first few weeks when you may be tired, you willimprove the weight loss and health benefits.
get addicted to the results and how great youIn summary, cardio exercise is something that is
feel.very helpful to those trying to lose weight,
Level of intensity:maintain a healthy weight and anyone wanting to
Now that you know the benefits of cardio, letsimprove their health and live a long life.
look at some common cardio exercises and see