How Often Should I Do Cardio?
Ideally, if you are doing only cardio, you need to be doing it atlas 45 minutes a day, every day. But if you are just starting off, you need to start getting up to 20 minutes a day, three days a week. You can use the bicycle once a week during this phase. This can help you lose up to 1-1.5 pounds a month.
Next, you need to move up to half an hour a day, every day. At this stage, you should be cycling about 2-3 days a week. If you do it right, with proper diet, it is possible to lose up to 3 pounds a month.
For best results, you should aim for 45 minutes of high-intensity cardio for about 45 minutes per day, with 3 days of cycling in a week. Combined with the right diet, you can lose up to 4-5 pounds a month with this and also improve upon you Basal Metabolic Rate drastically.
Everyone who has ever tried to stay fit or lose weight has heard the term ‘cardio’ being thrown around everywhere they go. And upon hearing it, a few questions do crop up in mind. You’ve probably asked yourself- What is cardio? How often should I do cardio? Is cardio really beneficial for me? We’ll answer all these questions and more in this article.
What Is Cardio?
Cardio is used to denote cardiovascular fitness, which means the overall fitness of the heart and the circulatory system. Cardio may also be sometimes referred to as aerobic exercises, or simply aerobics. This is meant to describe exercises which require oxygenated blood to be pumped to the heart at a faster rate than normal in order to supply oxygen to the muscles and other organs in the body.
This form of exercise is understood to strengthen the heart and the circulatory system in addition to burning calories and assisting in weight loss.
What Are The Benefits Of Cardio?
Cardio is perhaps the best activity to get started off with if you are looking to make improvements in your lifestyle.
Some of the benefits of cardio include a stronger cardio vascular system, increased lung capacity, reduction in stress levels, relief from insomnia, higher levels of energy, increased bone density, reduction in blood pressure, reduction in chances of heart disease, strokes, cancer and several other conditions and loss of weight.
What Is The Best Way To Perform Cardio?
There are innumerable ways in which you can perform cardio. It might be walking, jogging, running, skipping, swimming or even using mechanical alternatives like treadmills, cross-trainers and bicycles.
However, among all the above, an exercise bike can provide immense benefits. This is because they are cheap, efficient, don’t take up too much space and engage the entire lower body.
What Are The Benefits Of Exercise Bikes?
There are four major benefits of exercise bikes:
Exercise bikes are cheap:
Also called spin bikes, they are pretty cheap to come by and don’t need access to expensive memberships like swimming pools, Zumba studios, aerobics facilities etc.
They Don’t Take Up Space:
Proper training equipment can take up a lot of space in the house. But a well- designed spin bike can be tucked away in a closet, or put in the corner of a room without wasting precious space.
They Burn More Calorie Than Traditional Cardio:
Walking burns up to 250 calories per hour. Swimming burns up to 400 calories per hour. Cycling can burn in excess of 500 calories per hour. Effectively, more calories burnt in a lesser amount of time makes a great workout- any day!
They Are Extremely Safe:
There are several safety issues when it comes to jogging, running and swimming, and a much higher chance of injuries as well. With a spin bike, you can work out to your heart’s content at any time of the day, within the cozy confines of your home and ensure that there are no freak accidents either. It really doesn’t get safer than sitting in one place and moving your legs. Plus, cycling is very easy on the joints compared to other techniques like jogging, skipping, pilates etc.
They Also Help To Build Muscle:
Most cardio workouts are known to aid in weight loss. This means that they burn fat. But what most people don’t know is that they also end up burning lean muscle, which some people don’t find desirable. An alternative is cycling. Since it is a mechanical process, the resistance level can be increased, which can stimulate the muscle building process in the lower body. This is why several athletes prefer to opt for high-intensity cycling exercises to meet their cardio requirements.