The Importance of Cardio Training To Weight Loss

Although some people hate the words “cardio training,” they are bound to witness the benefits that come after some time. On the other hand, for some people, cardio training has become something that they cannot get enough of.

Cardio or cardiovascular exercise can be described as any type of movement that results in an elevated heart rate and increased blood circulation throughout the body.

Cardio training or cardiovascular exercises are mostly performed in order to burn off calories because they are proven to be among the most efficient ways to lose weight. However, cardio training alone does not help in losing weight. The crucial point here is the ratio of calories burned to those taken in. If the number of calories burned by cardio training is greater than the number consumed, you will lose weight.

Aside from the benefits of losing weight, cardio training also helps increase endurance, contributes to a better mental state and healthy skin, increases blood flow, lowers heart rate when resting, and improves metabolism. Thus, the benefits of cardio training are not only reflected in the body but also in the mind.

An increase in cardio also means you are more likely to have more energy and sleep better at night. This can really help you feel better every morning, knowing that you have enough energy to get through the day. There are several ways in which cardio training can be done, and they include: running or jogging, brisk walking, cycling, swimming, aerobic dance, cross-country skiing, and many others.

Running or Jogging

According to some studies, regular exercise that includes 150 minutes (30 minutes per day, five days a week) has a great amount of health benefits that cannot be compared to any doctor’s prescription. 

Running has also been proven to help in the prevention of diabetes, heart diseases, high blood pressure, obesity, and a number of other health issues. Running, just like the majority of other exercises, helps in overcoming hard times or depression periods, as well as in coping with anxiety and stress. One of the clearer effects of running is losing weight for sure. Running is proven to be one of the fastest ways to burn calories.

Running can also play an important role in strengthening your knees, and it can have a positive effect on other bones as well. Some even claim that running helps in the prevention of certain cancers, and it prolongs the life span of people.

Aside from all of this, running out in the open provides you with the opportunity to enjoy the fresh air instead of being in a closed space.

Runners seem to be happier than those who do not run, so if you want a happier and more fulfilling life, take up running and enjoy the benefits that come with it so you could enjoy life in full. For 30 minutes a day, your life can change in ways you never thought were possible. 

All the previously mentioned benefits of running can be applied to jogging as well. Just like running, jogging helps you in increasing your muscle mass without having to do any heavy lifting. The reduction of the risk for osteoporosis is also linked to these two physical activities.

If running outside just isn’t an option, you can go to a gym and get on a treadmill. While you won’t get the same outside air that you would otherwise, you can still do your workout. Treadmills are great because they can still mimic running up a hill. It almost seems harder just because a treadmill could keep the hill up for an indefinite amount of time, but if you do have the choice to run or jog outside, then you should definitely go for that before looking at getting on a treadmill.

It is important to keep in mind some of the risks that may come with running. People who have bad knees will likely have a harder time running because it is very harsh on their knees. In order to alleviate some of that pain, you need to make sure your quads, hips, and glutes are all strong enough to stop that from happening. 

Having any of these be weak will only cause issues in your knees. Another common issue is stomach pain. The constant hitting of your feet on the pavement can be jarring on your stomach. If you are just starting out, you should make sure to eat two to three hours before you go on a run, and try to make it something light. 

The heavier your breakfast is when you go for a run, the more likely you will either be sick or have diarrhea. None of that is a good thing, especially when you are just starting out. This one bad experience could cause you never to want to run again.

There’s one thing many people forget about when they go running for the first few times. Chafing is an annoying thing that can be very painful. It might seem impossible to stop it from happening, but it is actually possible to stop it. For this, you’ll want to make sure to properly lubricate any areas you think will be rubbed against. 

You should also make sure to wear underwear made of a wicking material rather than cotton. Cotton will only make the issue worse, no matter how well you lubricate it. If you can afford to spend a little extra money, you should definitely buy some high-quality wicking fabric. It will last longer and work much better than some low-quality materials.

Running and jogging are both great ideas to get your heart pumping. It’s something basic that anyone can go out and do. If you properly take care of your body before, during, and after a run, then you’ll be able to do this for years to come. There are people who are older who will still get up every day and go for a jog around their neighbourhood. That being said, this isn’t for everyone, but there are other ways to get your cardio in for the day.

Brisk Walking

Who would have thought that such a simple activity as walking can have such benefits of your health? This is the case with brisk walking. Brisk walking, in essence, is energetic and quick walking that includes heavy breathing. When you find brisk walking and you feel that your heart rate has gone up, then you can be sure that brisk walking is useful for your body. 

Just like running and jogging, brisk walking enables better blood circulation throughout the body.

Brisk walking also enables you to do this activity in pairs or in groups, although conversation while brisk walking will be a little difficult due to the heavy breathing. Just like running and jogging, brisk walking outside, in the park, or in the forest enables you to breathe fresh air and absorb the required Vitamin D.

Walking is a very good option for those who are just starting on their exercise journey because it is easy on the body, requires no special equipment other than a good pair of shoes, and is not at all intimidating. 

It can also be done inside on the treadmill for days when the weather makes it too unpleasant to exercise outside. While the treadmill may not be as enjoyable as walking outside, it does have the benefit of reducing the impact on your joints, and it allows you to monitor your speed, heart rate, and other important data.

Walking at a speed of 3.0 miles per hour is a good starting point for beginners. Try to work up to at least 4.0 miles per hour eventually to get your heart rate to a level that will promote weight loss. You can also incorporate hills into your walk to increase your heart rate and get more of a muscle workout. Losing weight is not an easy job. 

It takes a long time to lose weight depending on the amount you want to lose. Walking is definitely one of the best ways to accomplish such a goal. You don’t have to go to the gym or buy expensive equipment. 

All you have to do to start losing weight is to start walking to work, school, university, and back. Several studies have proven that people who regularly walk, whether to work, school, university, or for leisure for several years, weigh less than people who do not walk very often. One of the benefits of regular walking is better posture because walking in the right way will create a habit of walking right.


Cycling is a sport, or rather, an exercise that is suitable for everybody. Aside from the fact that cycling is an amazing workout in general, it provides a way for losing weight and becoming healthier. There are numerous benefits of cycling, but the most striking or obvious one is weight loss. 

Aside from weight loss, cycling is a workout for the entire body in general. There is hardly any

group of muscles that are not affected by the benefits of cycling. Cycling is a cheap exercise, so there is no burden of spending a lot of money on buying equipment or memberships in local gyms. Moreover, it provides you with the opportunity to enjoy nature and fresh air, which also contributes benefits to your lungs.

It is important to emphasize that cycling does not require any special training. Given that almost everybody has learned to ride a bike in their childhood, it won’t be difficult for anybody to get back on the bike and start enjoying the ride and losing weight. When you ride a bike, even your heart is going through a workout. 

When you ride a bike, your heart rate is elevated, and blood flow throughout the body is increased. A bike is also a very good means of transport. Consequently, you can use your bike to go to work or perform your daily responsibilities, leave your car at the parking lot, lose weight, and avoid traffic jams at the same time. 

Cycling in groups also provides you with the opportunity to socialize more and to spend more time with your friends. Riding a bike is a low-impact workout, which means it won’t be super harsh on your body. You’ll be able to go for a much longer period of time without having to stop because of discomfort. 

Moreover, because of the low impact, injuries will occur less often. Of course, this also has to do with how to take care of your body outside of cycling. If you don’t properly take care of your body when you are riding your bike, then injuries will happen way more often.

This can also increase your stamina and aerobic fitness. A great thing about cycling is that it can be a simple workout to get your heart working, or you can make it an intense, full-body workout. This makes it incredibly beneficial in the long run, as you can mix it up every day, sometimes doing high–intensity workouts and then doing a day of low-impact work.

There are some great benefits that come with cycling. For one, it can improve your cardiovascular health, which can decrease the risk of heart attack and stroke, two things that can be very detrimental to your health. Cycling can be incredibly helpful for your joints, especially as you get older. 

Joints can become achy and painful to walk on and use. Cycling can increase the mobility of your joints, making them even easier to use and significantly less painful. What’s even better about cycling is you can burn up to 650 calories per hour of moderate biking. This is such a great overall workout and can be incredibly fun.

You can explore new places, go on the road, or go through the woods as long as there’s a decent path. Cycling can make a huge difference in your life by helping you lose weight, helping with any depression or anxiety that you have, and just making you feel better with your own body.


Swimming, or the perfect exercise as it is called on many occasions, is the best way for you to exercise all your muscles, as well as to enhance your cardio performance. Swimming as an exercise helps you improve your muscle definition and increase your strength. Swimming also has a positive effect on bone mass, which was previously doubted, but recent studies have shown the positive effect of swimming on this aspect.

One of the best benefits of swimming is losing weight. Depending on the type of swimming, it can burn more calories than running. In the beginning, we talked about how running is efficient in burning calories, and now, we see that certain types of swimming are even more efficient than running. For example, an hour of freestyle swimming will burn 100 calories, an hour of breaststroke swimming will burn 60 calories, an hour of backstroke swimming will burn 80 calories, and an hour of butterfly swimming will burn 150 calories.

Swimming is also a great way of reducing stress levels and increasing your self-esteem. A healthy body doesn’t mean much if the mind is not in the right place.

Thus, aside from benefits for the body, swimming also provides exercise for the mind. Just like many other activity from this chapter, swimming also reduces the risk of certain diseases, especially heart disease. It is interesting to note that when athletes suffer an injury, their road to recovery leads them to the pool, where they can heal their injuries by swimming. This indicates that swimming can have healing benefits as well.

Swimming is a great exercise for people of any age. It’s not a super high-intensity workout, unless you want it to be. If you wanted to, you could easily do a ten-minute workout in the pool and then play something like water polo. It would be a very intense workout, as you burn a lot of calories playing water polo. 

Someone around 130 pounds can burn up to 590 calories for every hour of play, and someone around 180 pounds can burn 817 calories. This means you should definitely eat a good meal a few hours before getting into the pool or you might get sick from not eating.

Outside of that, there are so many different types of swimming you can do. There’s freestyle swimming, breaststroke, backstroke, sidestroke, the butterfly, and elementary backstroke. There’s also the doggy paddle, but that’s more of a thing kids might do. Even that can make you burn 400 calories per hour if you did have the desire to do that.

How fast you go and how long you do the stroke will really put into perspective the amount of working out you just did. For every hour you spend on a specific stroke, you’ll burn more calories. If you go even faster, you’ll add to the calories that you’ve burned. You’ll even burn more calories if you just goof off in the pool. 

The more serious you take something, the more calories you’ll be able to burn because you’re pushing your body to do more than it’s probably used to doing.

If you don’t want to focus so much on specific strokes, you still get a big workout from swimming. Maybe it’s the middle of the summer, and you want to go to the beach with your family. If you have kids, you’ll probably be running around the beach, chasing your younger kids or making sandcastles. 

Then, you’ll go into the water and swim, either by yourself or with your family. Any time spent in the water is a good workout. If you spend one day at the beach, you might be able to burn a thousand calories or more. Of course, if your ideal day at the beach is sitting in the sun and tanning, then you probably won’t be burning a whole lot of calories.

Swimming is easily the best kind of exercise to do if you want a whole body workout. Every part of your body is engaged when you go to the pool or the beach and start swimming. Even after you get out of the pool, you’ll still be burning some calories from the workout you just did, making it very beneficial long after your workout, not to mention that swimming is also a lot of fun to do. There aren’t many exercises that can be considered fun right from the beginning, but this is easily one of them.

Aerobic Dance

Aerobic dance, or aerobic exercise, is pretty much any activity that results in sweat, heavy breathing, and elevated heartbeat rate as compared with when you are in a resting position. The aim of this kind of exercise is to strengthen your heart and lungs, as well as to train your body to be able to deliver oxygen more quickly and in a more efficient way.

There are several benefits that your body will thank you after you take on aerobic exercises. Aerobic exercises enhance the amount of oxygen that the cardiovascular system uses. With this kind of exercise, your body increases its endurance, and you are able to prolong your training time. It also helps in reducing the level of stress, anxiety, or depression. 

Given that you feel pretty tired after the workout, you will sleep better after the training. Most importantly, aerobic dance or exercise is a fun and very effective way of losing weight.

One of the best and the most interesting ways of aerobic dances is Zumba. This type of dance is a combination of Latin, International, and Salsa music, and it makes you move to the rhythm of the music. 

Zumba is a great full-body dance workout that tones your entire body. Given that the dances are fun, you’ll likely come back to them over and over again, so they won’t easily lose their excitement, and coming back will help you lose weight. 

Moreover, it gives pretty good results. People are able to lose a significant amount of weight within a few months. That being said, you should definitely eat well while you are exercising if you want the best results.

Stress is something everyone has, but Zumba might be able to make your life a little less stressful. There is a lot you can do in Zumba that takes your mind away from whatever is bothering you. Along with reducing stress, it can also reduce symptoms of depression and anxiety. 

This aerobic dance is accessible to a lot of people of every age, so you can get other people to do the workout with you, making it even more fun. Plus, finding classes is super easy. There are Zumba classes in almost every city if you want to take part in the workout with a group of people. 

Alternatively, you can buy a DVD from a store or online and do these workouts at home. There are plenty of beginner workouts for you to try. Jazzercise is another type of aerobic dance. These sessions last for 60 minutes, and they will make you sweat, get your heart rate up, and help reduce the signs of heart diseases. 

It is a unique blend of aerobics, yoga, Pilates, kickboxing, and resistance training. This easily makes it a whole body workout and one that might be a little tough to get into as a beginner. This doesn’t mean that it’s restricted to one group of people. 

Anyone can go to a class and try this out. It is a great workout that will burn tons of calories – up to 600 an hour. Jazzercise became wildly popular in the 1970s and still has plenty of classes all over the world, so you can definitely find one near you.

Belly dancing is also a very interesting and very useful type of aerobic dance. It comes from Arabic countries, and your torso is the most used area of your body in this exercise. This exercise is pretty tough and can be incredibly rewarding. There is a lot of work that goes into this exercise. 

You might not believe it, but you can be any weight when you go into belly dancing. There’s no rule that states you need to be under a certain weight in order to belly dance. In fact, belly dancing is simply moving your body in ways that can be moved. There aren’t any crazy movements that your body wouldn’t be able to do under normal circumstances.

It might be a bit of a shock to your body when you first start, but after some practice, you’ll find it a lot easier to belly dance. You’ll also start seeing some results. You can burn anywhere from 250 to 300 calories an hour if you continuously work. Some classes will be more intense than others. You might be in one class that has you always keeping your heart rate up and then go to another class where it’s much more slow-paced. 

You’ll be working on specific things rather than just keeping your heart rate up. All of this depends on what you want out of this exercise and how fast you want to move.

Ballroom dancing is probably not something you would expect to be an aerobic dance, but it still is in that field. It’s a low-intensity dance, so there won’t be a ton of quick weight loss, but with a lot of practice and working on it, you can still lose some weight. 

Obviously, ballroom dancing means you are paired up with another person, so you’ll need to have a partner in order to do these dances. There are many types of dancing involved in the ballroom, including the waltz, tango, salsa, Vietnamese waltz, and quickstep.

The tango and the salsa in particular are a little more of a workout than, say, the waltz will be. They require a lot of quick dance moves with your partner, which means faster footwork and faster reflexes. Overall, ballroom dancing can really tone your muscles. This is a great one to do after you’ve already begun the weight loss process, as you’ll be able to tone your body as you lose weight. 

As an added bonus, ballroom dancing has been proven to help keep your bones strong. You can actually burn anywhere from 200 to 400 calories per hour of ballroom dancing, depending on the intensity.

Just like all other exercises, it is crucially important to pre-warm up before taking up any kind of these aerobic dances. Moreover, with these different types of aerobic dance, you will have a boost of energy after you start doing these exercises daily or every few days. Your body will be used to working out, so you’ll be more tired at night, making it easier for you to fall asleep.

Cross-country Skiing

One of the most surprising activities on this list is cross-country skiing. It is pretty much a limited-access activity, but those who have the opportunity to try cross-country skiing emphasize the importance and benefits of such a workout.

Cross-country skiing is an activity that completely relies on your ability and the strength of your body, and because of that, cross-country skiing is considered to be one of the most beneficial workouts currently.

Cross-country skiing burns a lot of calories because it combines the lower and upper body workout while your muscles are constantly being pulled and pushed. Cross-country skiing burns up to 1,122 calories for one hour of the activity, which is a really staggering number. No other activity burns so many calories per hour. 

In comparison, an hour of competitive boxing burns 816 calories per hour, a stair-stepper burns 612 calories per hour, and football burns 612 calories per hour. Just like many other exercises, cross-country skiing helps increase your resistance and endurance and provides you with a great level of physical fitness.

Fresh winter air, which is full of clean air, does wonders to your lungs and heart by increasing the level of oxygen produced by the cardiovascular system in your body. It is also a great opportunity to spend time outdoors while enjoying the scenery and having a good time with your friends.

This is a full-body workout for sure. So many parts of your body are used as you go along, even if you don’t feel it at the time. It’s pretty interesting when you go cross-country skiing and then realize later that you’re really sore. Some of that has to do with the cold air making it hard to tell, but it doesn’t really feel like all that much work.

Believe it or not, cross-country skiing is considered a low-impact workout. When you think about it, all you’re doing is skiing on a relatively flat surface. There aren’t any heavyweights to lift or hard impact on your knees. There might be some gentle hills, but that’s all.

Have you ever heard of runner’s high? This is when a bunch of endorphins are released into your body and generally give you a big jump in energy. They also make you really focus on what you’re currently doing, which then, in turn, makes that task easier to do. 

This is something many people experience when doing cross-country skiing. It gives them the extra push they might need to get through a long session out on the snow.

Snowshoeing is another big calorie burner. You can burn over 1,000 calories per hour doing this as well. Plus, snowshoeing actually has even more benefits, with the added bonus of being a mix of strength, agility, balance, and endurance. 

This is a lot slower paced than cross-country skiing, but it’s also a huge workout. This is a low-impact form of exercise that is safe for many people to do. Even though you’re essentially walking, it can burn way more calories than just simple walking can. You can vary how intense your workout is by what type of snow you walk on.

Powdery snow on a hill will be a lot harder and more intense than walking on flat terrain. This is a great workout for people who usually do it. The main reason why you burn so many more calories is the mix of using different muscle groups and the cold that you’re walking in. This combination makes it a lot easier to burn calories and shed off weight.

Both of these winter exercises are incredible for your body. They work the body in ways you might not have thought possible, but there are some great results that come from that. Even if you usually do workouts inside, it’s always great to go out into the cold and do some super-effective workouts.

Jumping Rope

While jumping rope may seem like more of a childhood activity than an actual exercise, it actually provides a great workout and is a fantastic way to get your heart rate up and warm-up for your workout. 

Jumping rope is not going to be an entire workout in itself because very few people would be able to jump for longer than 10 or 15 minutes at most. For the best results, mix it in with another exercise, as it’s very difficult to keep that going for a long period of time. What it does do is burn a lot of calories in a short time and get your heart pumping so that your body moves quickly into fat-burning status, thereby allowing you to get the most out of the rest of your workout. 

Jumping rope also has the benefit of being cheap, given that you can find a jumping rope for a few dollars at your local toy store.

Jumping rope is a high-impact workout, but it is actually less impactful on the body than running is, as long as it’s done properly. It strengthens both the upper and lower body, along with giving some awesome cardio, especially when done quickly. This is also great to do in order to see how your body works and just becoming more aware of your body in every way. Jumping rope is something that can be done with some friends or even kids.


Kickboxing is an intense workout, burning up to 750 calories per hour. It has also been reported to be a highly effective stress-reliever and provides some self-defence training. If you are intimidated by kickboxing classes and doing this type of workout in front of others, you can get started at home by buying a kickboxing video. 

If you do better with exercise that combines with socialization, then join a kickboxing class. Many fitness companies offer these classes, but there are also specialized gyms that provide kickboxing and similar courses. Whichever option you choose, make sure that it is one that will motivate you to actually do the exercise.

Kickboxing combines martial arts, boxing, and aerobics. It can also help improve balance, coordination, flexibility, and self-confidence, all while teaching you some basic self-defence. You have to admit, kickboxing looks pretty appealing, especially to those who are a little younger. 

Kickboxing can be pretty demanding, so those who are very overweight, have physical limitations, or are significantly out of shape might want to look at something else first. Then from that, you can figure out if you’re ready to give kickboxing a try.

It can be a very good way to lose the weight you need to lose. You can burn up to 450 calories in 30 minutes, making it a really great workout. It targets your upper body, lower body, and core. This definitely is great on your cardiovascular system and will improve your lung capacity as time goes on. If you have a well-rounded set of workouts within kickboxing, your body will round itself out pretty easily. Kickboxing is a wonderful idea to help you lose weight and tone your body.


Rowing is another intense workout, burning up to 660 calories per hour, but it is also easy to learn and is usually accessible through your local gym’s rowing machines. You may want to ask a staff member before you try out the rowing machine to make sure that you use it properly. 

Also, keep in mind that this exercise is deceptively intense: it starts out feeling pretty low-key, but the muscle burn will set in pretty quickly. It is best to start out doing the exercise for only 10 to 15 minutes, and you can work your way up from there.

This machine targets your legs and butt, specifically the quads and upper thighs, along with the calves and glutes. This is what makes the workout so intense. Your shoulders, triceps, biceps, back, and core also get a workout. It’s a low-impact workout, but that doesn’t mean it’s easy. With all of the muscle groups that are getting worked, it’s not hard to see how it can be incredibly difficult to do.

This is a workout that anyone can do. It was actually originally made for anyone, including people aged 10 to 94 and people who were overweight and unable to do other workouts. It’s not hard to learn how to properly do this, and it is something you can do for a long time. It slowly gets easier as long as you push through it to the very end.

Rowing, as a sport, is very collaborative. Therefore, it makes sense that you might work with other people and all row together, even on an indoor machine. You can get into a team mentality and be more collaborative with others. This machine is completely about resistance. 

How much you put into the machine in terms of resistance will determine how hard it will be. The harder you push and pull the machine, the harder it will be to do, and the more resistance you will have.

Rowing is a wonderful muscle building and weight loss workout. You’ll feel the burn quickly and continue to feel like you are really working to do exactly what you want to do. The fat and calories will burn right off the more often you do it, making this a great exercise for anyone.

Elliptical Trainers

Elliptical trainers are a great way to start out your fitness journey because they are easy to use properly, and you can start out slowly and work your way up while using the same machine throughout. Ellipticals, as with treadmills, will also let you monitor your speed, heart rate, and certain other data to make sure that you are getting an efficient and effective workout. They are a great alternative to treadmills and to running outside because they provide a very low-impact workout while still allowing for a good deal of intensity.

Your local gym will almost certainly provide elliptical trainers because they are one of the most popular exercise machines out there. If you discover that you really like the elliptical and it is in your budget, you could also purchase your own for those days when you might not have the time or inclination to go out to the gym. 

You do not need a commercial-level elliptical to get a great workout. Ellipticals are universal. People can use them in all stages of life, as long as they aren’t injured. Some people feel a sense of security from the easy gliding motion that an elliptical provides. It’s also incredibly easy to use.

All these activities have several things in common. One of these things is that they help burn calories and reduce weight through unconventional workout methods. Another important thing in common for all these activities would be the benefits to the cardiovascular system. Aside from working your abs or biceps and triceps, an important aspect of healthy living is a healthy heart and lungs.

Fresh air and spending time with your friends contribute to healthy living as well, because a healthy body is useless without a healthy mind. Not all exercises need to be expensive because nature provides you with the opportunity for a cheap yet very beneficial workout – sometimes even more beneficial than a gym workout.

Whether or not you decide to take on some of these activities, you need to know that you don’t have to spend a lot of money on gym membership or equipment in order to have a healthy lifestyle. 

The possibilities are endless because nature provides you with the best possible gym you would ever want or need. Health should not be a serious money-making business. You are able to figure out on your own what exercises will work best for you and will allow you to achieve your fitness and weight loss goals.

Note: Apart from doing cardiovascular exercise to shed pounds, perhaps you might consider trying some natural supplements that can support weight loss.

Resurge is one of the most popular weight loss supplements that promise to help you shed pounds and sleep better. Because studies have shown that sleep deprivation is associated with deficiencies of growth hormone and elevated levels of cortisol, both of which contribute to obesity.

While other supplements promote nutritional factors, meal replacement forms, appetite suppression, or similar effects, Resurge boosts your body’s metabolism by increasing your core temperature. However, before making any purchases, you might want to read some Resurge reviews.

Besides, it should be noted that pills or supplements only work when combined with a healthy weight-loss diet and regular exercise. Supplements are ineffective on their own and are hardly a solution to obesity. 

In any case, it’s always best to talk with your doctor before you start taking a supplement, especially if you are taking medications, pregnant or have any health concerns.

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