Is 30 minutes of cardio a day enough to lose weight?
Researchers say the results suggest that 30 minutes of exercise a day may provide additional weight loss benefits. For example, people may still have extra energy leftover after shorter workouts to be more physically active throughout the day.
Cardio and Weight Loss: How Much is Enough?
Cardio is a form of exercise that helps to promote weight loss. Cardio can come in many forms, from running to biking to aerobics. Cardio is essentially any activity that increases your heart rate and makes you break a sweat. While most people understand that cardio is part of a healthy lifestyle when it comes to weight loss, many people wonder just how much cardio is enough to promote weight loss.
The amount of cardio one needs to do will ultimately depend on several different factors. The most important factor is the person’s current fitness level and their weight-loss goals. Beginners may need to start modestly, while those with more experience may be able to go at a more intense rate.
The Centers for Disease Control and Prevention(CDC) recommends that adults get at least 150 minutes of moderate intensity physical activity or 75 minutes of vigorous activity each week. That’s about 30 minutes of cardio a day. For example, one can do 20 minutes of moderate-intensity activity and 10 minutes of vigorous activity each day. According to the CDC, this amount of activity is enough to improve your overall health, but if you want to lose weight, you may need to do more.
The American Heart Association (AHA) recommends aiming for 30-60 minutes per day, 5 days a week, of moderate physical activity to improve heart health. They also suggest that if you want to lose weight, then it can be useful to bump up that activity to 60-90 minutes daily.
It is important to note that the optimal amount of cardio for weight-loss is going to vary from person to person. A good rule of thumb is to start slowly and then gradually increase your activity level little by little over time. This keeps you from getting bored or burnt out, and increases the likelihood of you developing a lasting lifestyle habit.
Ultimately, the amount of cardio that one needs to do for weight loss varies from person to person. It is important to discuss your individual fitness goals with your doctor before beginning an exercise routine. They can help you establish a sensible goals and realistic expectations.