Beginners Guide To Cardio: Benefits & The Form That's Best For You

If you want to burn some extra calories, consider combining your cardio sessions with strength training workouts.

Ishaan Arora
Written by: Ishaan AroraUpdated at: Dec 03, 2022 18:57 IST
Beginners Guide To Cardio: Benefits & The Form That's Best For You

Humans are constantly looking for ways to improve in everything they do, whether it's at work, the gym, or in life. For many years, cardio was seen as essential when it comes to shedding weight and reducing bloating. But do you know the benefits of cardio go beyond weight loss? Most importantly, the main function of cardio is to get your heart rate going so that it delivers oxygen, nutrients and other important substances to cells and organs in the body. 

Let's understand what exactly cardio is and see which form of cardio is most effective for weight loss.

What Is Cardio?

Any form of physical activity that makes your heart rate go up is considered cardio. When your heart rate increases, your body begins to sweat and burn calories. Cardio is beneficial for the lungs, muscles, bones and even all organs as well as the heart. To reap the most benefits from cardio exercise, the World Health Organisation recommends doing it for at least 10 minutes at a time. 

The following are some of the most popular cardio workouts:

  1. Running
  2. Sprinting
  3. Swimming
  4. Cycling
  5. Jumping rope

Benefits Of Cardio

The primary benefit of cardio is not weight loss; rather, it helps your heart and lungs function better both during exercise and at rest. Furthermore, as your heart rate increases, your resting heart rate slows, reducing stress on your most vital muscle. As reported by Healthline, the following are some of the benefits of performing cardio. 

  • Enhances heart and cardiovascular health
  • Increases your fatigue, causing you to sleep like a baby
  • Improves your body’s use of fat as an energy source, which results in weight loss
  • Elevates your mood and energy level.

Which Cardio Exercise Burns More Calories?

The number of calories an individual can burn during a cardio session depends on several factors, including exercise time, pace, intensity, weight, and height. However, a 154-pound person can burn anywhere between 140 to 295 calories in 30 minutes, according to the Centers for Disease Control and Prevention. Here are some various cardio exercises and calories you can burn in 30 minutes.

  1. Hiking burns 185 calories.
  2. Walking at 3.5 miles per hour (mph) burns 140 calories whereas dancing burns 165 calories.
  3. Five mph of running equals 295 calories.
  4. Cycling (above 10 mph) burns 295 calories
  5. Swimming burns 255 calories.

Which Form Of Cardio Is Best?

Cardio should not feel like a hobby that you do solely for weight loss. Instead, you should enjoy it, which is why you should pick up a form of cardio that you can do daily. Cycling, jogging, or swimming are all excellent forms of cardio as long as they are done vigorously. Just make sure to increase the number of reps, intensity, or duration of your workout every week so your body doesn't get used to it.

Also Read: Manual or Electric: Which Toothbrush Is Better

Pro Tip

If you do cardio on a regular basis, taking a day off once a week may help your body recover and reduce your risk of injury. Try combining your cardio workouts with strength training workouts each week for added benefits.

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