The essence of cardio training for weight loss is the intensive expenditure of calories, surpassing their daily set. Proper training makes you lose calories not only during exercise, but also after, due to an accelerating metabolism. Only some cardio workouts for weight loss in the gym (for example, rowing exercises) give this effect, they significantly improve metabolism and allow you to lose weight even during rest.

In addition to quickly losing weight, cardio training in the gym increases endurance, which allows you to increase performance during other exercises. In addition, during proper cardio training for weight loss, the work of the heart improves, it becomes more trained and resistant to disease. With regular exercise, the risk of stroke is significantly reduced. Based on your fitness level, choose a low-, medium-, or high-intensity cardio workout for weight loss.

Examples of cardio workouts for weight loss: brisk walking, jogging, swimming, jumping rope, cycling, stair climbing, elliptical and rowing machines.

Low- and medium-intensity cardio exercises are suitable for beginners and overweight people. Such exercises are safe for the joints, do not burden the knees and do not overstrain the heart. Calorie consumption during cardio for weight loss comes at the expense of a long time that will have to be spent on exercises. Low-intensity cardio is also suitable for recovery after strength training.

High-intensity cardio is effective for weight loss because it burns more calories and improves metabolism in a short time. In addition, explosive intense exercises take less time to complete. However, after strength training, high-intensity cardio is not recommended, as the muscles will not be able to recover properly.

General rules
Do not try to immediately start with heavy cardio for weight loss in the gym, this will not lead to accelerated weight loss, but will only spend all your energy, which is not enough for a normal workout. In addition, if you rush, you can get injured. Start by jogging at an average pace, if you are overweight, then walking will do. You can switch to fast running only when shed some of the weight. Gradually increase the load on the body.

The duration of cardio training for weight loss should not exceed an hour, the optimal training time is 35-45 minutes. If you do cardio for more than an hour, you will burn not only fat, but also muscles.

To achieve the desired result, exercise regularly. It makes no sense to run for wear once every two weeks. Effective cardio training in the weight loss room should take place at least three times a week. Before and after classes (and sometimes during) do not forget to drink water – due to effective sweating, dehydration can occur. Just do not force yourself to drink, if the body does not require, listen to yourself.