Friday, December 5, 2014

Following a Cardio Plan for Weight Loss

If your goal is permanent fat loss, you need to burn enough calories to make a significant impact. Here's why: In order to lose a pound in one week, you need to create a 3,500-calorie deficit; in other words, you need to burn off 3,500 more calories than you eat. A 30-minute power walk on flat ground burns about 120 calories. So, to burn off 1 pound of fat by walking, you'd have to hoof it for more than 2 hours a day.

         Don't worry — no one should suggest that you exercise two hours every day! The best way to              lose fat is to create a calorie deficit by burning calories through exercise and cutting calories                you eat.

For example, over the course of a week, you may cut 250 calories per day by switching from mayo to mustard on your sandwich at lunch and snacking on light yogurt instead of Fruit-on-the-Bottom. Meanwhile, you could burn an extra 250 calories a day by taking a one-hour walk or a half-hour jog.

Following a Cardio Plan for Weight Loss

Cardio exercise is only one part of a weight-loss plan. You also need to revamp your eating habits and embark on a weight-training program. Also, keep in mind that losing weight is not as easy as it sounds on TV diet commercials. It takes a lot more commitment than just drinking that delicious shake for breakfast. And it takes time.

         Don't try to lose more than 1/2 pound to 1 pound each week, and don't eat fewer than 1,200                  calories per day (preferably more). On a super-low-calorie diet, you deprive your body of                    essential nutrients, and you have a tougher time keeping the weight off because your                            metabolism slows down. Realize, too, that genetics plays a large role in weight loss. It's easier           for some people to lose weight than it is for others.

Here are some general cardio guidelines for weight loss. Consult a registered dietitian and certified fitness trainer to come up with a plan best suited to your specific goals and schedule.

How often you need to do cardio for weight loss

Here's the cold, hard truth: You probably need to do five or six workouts a week.

How long your workouts should last for weight loss

Here's another dose of reality: You should aim for at least 45 minutes of exercise, a mix of cardio and strength training, six days per week. Again, you don't need to do all this sweating at once, but for the pounds to come off, the calories you burn need to add up.

How hard you need to push for weight loss

To make a serious dent in your fat-loss program, work out in your target zone most of the time. But keep in mind: If you're pretty darned "deconditioned," as the politically correct like to say, even exercising at 50 percent of your maximum heart rate can help build up your fitness level.

You may have heard that exercising at a slow pace is more effective for weight loss than working out more intensely. In fact, many cardio machines have "fat burning" programs that keep you at a slow pace. But this is misleading. As it turns out, the concept of a fat-burning zone is no more real than the Twilight Zone.

During low-intensity aerobic exercise, your body does use fat as its primary fuel source. As you get closer to your breaking point, your body starts using a smaller percentage of fat and a larger percentage of carbohydrates, another fuel source. However, picking up the pace allows you to burn more total calories, as well as more fat calories.

         Here's how: If you go in-line skating for 30 minutes at a leisurely roll, you might burn about                100 calories — about 80 percent of them from fat (so that's 80 fat calories). But if you spend the          same amount of time skating with a vengeance over a hilly course, you might burn 300 calories          — 30 percent of them from fat (that's 90 fat calories).

So at the fast pace, you burn more than double the calories and 10 more fat calories.

Of course, going faster and harder is not always better. If you're just starting out, you probably can't sustain a faster pace long enough to make it worth your while. If you go slower, you may be able to exercise a lot longer, so you'll end up burning more calories and fat that way.

Which activities burn the most calories

"Maximize your workout and burn over 1,000 calories per hour!" That's a claim you may see in advertisements for treadmills, stair-climbers, and other cardio machines. And it's true. You can burn 1,000 calories per hour doing those activities — if you crank up the machine to the highest level and if you happen to have bionic legs.

           If you're a beginner, you'll last about 30 seconds at that pace, at which point you will have                    burned 8.3 calories, and the paramedics will be scooping you off the floor and hauling your                wilted body away on a stretcher.

There's a better approach to calorie burning: Choose an activity that you can sustain for a good while — say, at least 10 or 15 minutes. Sure, running burns more calories than walking, but if running wipes you out after a half mile or bothers your knees, you're better off walking.

The following table gives calorie estimates for a number of popular aerobic activities. The number of calories you actually burn depends on the intensity of your workout, your weight, your muscle mass, and your metabolism.

In general, a beginner is capable of burning 4 or 5 calories per minute of exercise, while a very fit person can burn 10 to 12 calories per minute.

The table includes a few stop-and-go sports such as tennis and basketball. Activities like these are not aerobic in the truest sense, but they can still give you a great workout and contribute to good health and weight loss. The numbers in this chart apply to a 150-pound person. (If you weigh less, you'll burn a little less; if you weigh more, you'll burn a little more.)

Calories Burned during Popular Activities

Activity                                           15 min.        30 min.       45 min.       60 min.

Aerobic dance                                     171         342                  513           684
Basketball                                     141         282                  432                 564
Bicycling at 12 mph                     142         283                  425          566
Bicycling at 15 mph                     177         354                   531                 708
Bicycling at 18 mph                     213         425                  638                 850
Boxing                                             165         330                  495                 660
Circuit weight training                     189         378                  576                 756
Cross-country skiing                     146         291                  437                 583
Downhill skiing                             105         210                  315                 420
Golf (carrying clubs)                       87         174                  261                 348
In-line skating                                     150         300                  450                 600
Jumping rope, 60-80 skips/min.     143         286                  429                 572
Karate, tae kwon do                     180         360                  540            720
Kayaking                                              75         150                  225                 300
Racquetball                                    114         228                  342            456
Rowing machine                            104         208                  310                 415
Running 10-minute miles            183         365                  548                 731
Running 8-minute miles                    223         446                  670                 893
Ski machine                                    141         282                  423                 564
Slide                                            152         304                  456                 608
Swimming freestyle, 35 yds/min.    124         248                  371                 497
Swimming freestyle, 50 yds/min.    131         261                  392                 523
Tennis, singles                                    116         232                  348                 464
Tennis, doubles                              43           85                  128                 170
VersaClimber, 100 ft./min.            188         375                  563                 750
Walking, 20-minute miles, flat      60         120                  180                 240
Walking, 20-minute miles, hills      81         162                  243                 324
Walking, 15-minute miles, flat      73         146                  219                 292
Walking, 15-minute miles, hills    102         206                  279                 412
Water aerobics                              70         140                  210                 280

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