What is cardio?

Cardio is defined as any type of exercise that gets your heart rate up and keeps it up for a prolonged period of time. Your respiratory system will start working harder as you begin to breathe faster and more deeply. It helps to reduce overall weight as well as stubborn body fat.

This type of exercise:

uses large muscle groups, such as your legs or upper body

requires respiration or controlled breathing

increases your heart rate and keeps it in an aerobic zone for a set amount of time

The physical and mental benefits of this type of exercise are seemingly endless. They are:

Weight Management: minutes of moderate-intensity cardio per week will help you maintain your weight over time.

Wards off heart disease: Research shows that getting your heart rate up with regular cardio exercises can help prevent cardiovascular diseases, which account for 31 percent of death rates.

Mood improvement: Cardio exercise plays an important role in improving mood and increasing happiness. It increases the production of endorphins.

Live longer: Those who perform cardio exercises regularly tend will live longer and healthier.

So, does cardio help in reducing stubborn fat?

The amount and duration of cardiovascular exercises that a person needs to do in order to lose weight depend upon different individuals. There is no one size fits all plan that can answer the amount of cardio needed to lose weight.

To lose stubborn body fat or maintain weight loss, up to 300 minutes of moderate physical activity a week is needed. This averages about 60 minutes, five days a week.
In order to lose a major part of fat, a calorie deficit along with a rigorous cardio workout is intended. Various cardiovascular exercises help the body shed a lot of kilos.

A rigorous routine of the same makes us sweat a lot which in turn helps in body mass loss.
Exercising in the aerobic zone is most useful for weight loss. You however burn more fat during low-intensity workouts in the heart-healthy zone. It is important to focus on the frequency and duration of your exercise during a weight control program, and not necessarily the intensity.

Some very helpful cardio workouts that shed the fat and make heart-healthy are as follows:

HIIT workout






The number of calories you burn during exercise depends on your body size and how intensely you exercise. Typically, a cardio workout burns a lot of calories, keeps the heart rate up, and makes you sweat like there’s no tomorrow. Cardio workouts play an essential role in maintaining weight and reducing stubborn fat as it targets the whole body.

Wanna read more about cardio? Click here.

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