Looking to lose weight? Try our FREE Calorie Counter »  |  Log In
Articles Fitness Nutrition

3 Reasons Why You Need 30 Minutes of Cardio a Day to Lose Weight

The daunting sensation of pushing yourself to exhaustion on the treadmill might not always feel like it was well worth it, but cardiovascular activity is an important component of a complete exercise regimen. Although it's sometimes difficult to perform the recommended dosage of 150 minutes of cardio per week, just 30 minutes of moderately-intense aerobic exercise each day can improve your overall well-being and enhance your physical fitness level. The following details three reasons as to why daily cardiovascular activity is needed to help you lose weight.

12cardio.jpgHeart Health

The major muscle groups are often the primary focus of exercise, regardless of whether you're sprinting, jogging or lifting weights. But it's important to realize that your muscles aren't the central point of emphasis when performing cardio-related activities; rather, it's your heart. Cardiovascular activity increases your BPM (heartbeats per minute), which increases blood flow to working muscles, in addition to the heart. Even though you don't need to perform high-intensity bouts of sprinting to improve your heart health, raising your BPM over 120 is necessary in order to enhance your body's natural ability to burn fat.

Muscular Strength


Your respiratory system has a major impact on your body's ability to build new lean muscle mass. Muscles need a variety of nutrients in order to grow stronger, which is why it's important to eat a healthy diet. Muscles also require healthy blood flow in order to operate at a high level. Cardiovascular activity improves the body's respiratory function, which helps supply working muscles with the oxygen they need to effectively operate. A daily regimen of brisk walking or jogging has the potential to increase your body's ability to exercise at higher intensities for longer periods of time.

Endurance

A regular habit of performing at least 30 minutes of cardio-related activity five times per week will increase your endurance level. If you're relatively new to the process of habitual aerobic exercise, your endurance is an effective resource for measuring your progress. Consider the hypothetical challenge of training for a marathon. You likely won't be able to run the full distance during your first attempt. Over time, your endurance will increase as your respiratory system and muscular strength improve. In addition to endurance, your body will also experience additional performance-enhancing benefits, such as improved metabolism, which is a necessary component of weight loss.

Tips for Improvement


It's important to take proper safety measures when beginning a new fitness regimen. If you're unaccustomed to the daily strain of cardiovascular exercise, consult a fitness expert or personal trainer to ensure that you're taking the steps needed to reach your fitness goals. You should also consult your physician if you're unsure if your heart is healthy enough for moderate- to high-intensity exercise. Also, remember to track your progress by using a fitness log. This will help keep you motivated throughout the weight loss process. Results will not incur overnight, although you will steadily begin to experience the benefits of a healthier you over time. Finally, don't underestimate the power of sufficient rest time. Your body typically needs at least 24 hours to recover between high-intensity cardiovascular workouts.

10racesmall.jpg
6 Tips for Running a 5K Race

John Shea is a team sports fanatic and fitness aficionado. His work has been published across a wide platform of online audiences in the realm of health and fitness. His passion for fitness is exemplified in his writing, as he aims to help readers improve their overall well-being.

Article Comments