Heart-Pumping Exercise: How Much Cardio Do You Really Need?

Heart-Pumping Exercise: How Much Cardio Do You Really Need?

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When it’s done with care, cardio can do incredible things to improve your health, boost your weight loss, and ensure you build high-quality muscle. However, at the same time, when cardio is done improperly, it can impair your health, damage your weight loss routine, and negatively impact your muscle growth.

If you’ve been looking for an online fitness coach to help give you an insight into why your cardio isn’t working – then we might just have the answers. Here, we’re going to explain why cardio has the capacity to damage your workout, how much you need to do, and exactly what kind of cardio you should be doing to lose weight.

How Much Cardio Should You Do?

The amount of cardio that you need to do depends on your unique fitness goals. If you do any more than that, you could find that it seriously impacts your health, recovery, and performance. For instance, research shows that marathon runners develop more arterial plaque than non-runners – increasing their risk of dementia and stroke. What’s more, the more cardio you do, the more stress your body deals with – leading to chronic stress that damages your workouts.

At the end of the day, too much cardio is just as bad as not enough – if not worse. The reality is that if your goal is to learn how to lose belly fat, look good, and feel better – more cardio isn’t always the way to go. While moderate amounts will improve your health, too much could impair it.

How Much Cardio Do I Need to Lose Weight?

Most of the people who push themselves into regular cardio routines do so because they want to lose weight. Many people believe that it’s impossible to lose any weight without the help of a heart-pumping workout. However, some research suggests that certain people end up becoming even fatter when they start their cardio routines.

If you want to get a low body-fat percentage and preserve muscle at the same time, then you need to avoid a torturous cardio regimen. Instead, you need to think about correctly regulating your food intake and building muscle.

Remember, the more cardio you do, the more your body will adapt to the exercise in order to reduce the calories it expends. In other words, if you keep running farther and longer than ever – that doesn’t mean that you’re going to be losing extra weight. Most people end up thinking that their burning more calories doing cardio than they are, then wonder why calorie counting doesn’t work.

Unfortunately, when cardio stops working, many people try to fight the problem by doing even more cardio – increasing caloric expenditure, but also bringing various health concerns into play. What’s more, since cardio doesn’t preserve muscle, you could end up damaging your entire body composition. After all, when you say you want to lose weight the chances are that you want to lose fat – not the muscle that keeps you healthy and toned.

What’s the Best Cardio for Weight Loss?

Cardio really can do good things for your body – but it has to be done right. When it comes to banishing fat, for instance, you’ll need to recognise that not all cardio options are created equal. The type of cardio that most people do is called low-intensity steady-state cardio. This involves regular long periods of jogging, biking, or walking.

Unfortunately, although LISS can help you to lose fat, it’s easy to overeat and ruin your hard-earned results. Fortunately, there is another way to do your cardio – and this is far more effective for getting rid of excess fat. This form of exercise is known as HIIT, or high intensity interval training. HIIT involves regularly alternating periods of rest with periods of high-intensity activity.

Research has shown that HIIT cardio is particularly good for getting rid of stubborn fat in the abdomen, including risk accumulations of visceral fat. Although we haven’t fully figured out why HIIT cardio works so well yet, scientists have isolated various important factors, such as:

  • Post-exercise appetite suppression
  • Spikes in growth hormone levels
  • Higher levels of fat oxidation in muscles
  • Improved insulin sensitivity
  • Increased resting metabolic rate

Marc Dressen
Personal Trainer London

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Read this article in English: Das treibt deinen Puls hoch: Wie viel Ausdauertraining braucht man wirklich?