How to Cardio the Right Way at the Gym to Lose Weight

Cardiovascular exercise, commonly referred to as cardio, is one of the most effective ways to burn calories and lose weight. However, cardio isn’t a one-size-fits-all approach. Different methods can yield varied results depending on your goals, fitness level, and lifestyle. To lose weight effectively through cardio, it’s essential to understand how to optimise your workout. This article will explore how to do cardio the right way at the gym, focusing on the science behind fat loss, cardio modalities, workout intensity, and the balance between cardio and strength training.

The Science Behind Weight Loss and Cardio

Before delving into cardio methods, it’s important to understand the fundamental principles of weight loss. Weight loss occurs when you create a calorie deficit, meaning you burn more calories than you consume. This can be achieved by reducing your caloric intake, increasing physical activity, or both. Cardiovascular exercise helps by increasing the number of calories burned.

Fat Loss vs Weight Loss

It’s crucial to distinguish between fat loss and weight loss. Weight loss refers to a reduction in overall body weight, which could involve losing water weight, lean muscle mass, or fat. Fat loss specifically targets reducing body fat. For long-term health and aesthetics, losing fat while preserving muscle mass is ideal.

Types of Cardio for Weight Loss

Different types of cardio workouts can offer various benefits, but when it comes to weight loss, some are more effective than others. The most common forms of cardio include steady-state cardio, high-intensity interval training (HIIT), and low-intensity steady-state cardio (LISS).

Steady-State Cardio

Steady-state cardio involves performing aerobic exercise at a consistent, moderate pace for an extended period, typically lasting 30 minutes to an hour. This could include jogging, cycling, rowing, or using the elliptical machine. Steady-state cardio is highly effective for improving cardiovascular endurance and burning calories.

A study published in the Journal of Obesity found that steady-state cardio can be effective for fat loss when combined with a calorie-controlled diet . However, the main drawback is that the body adapts to this type of exercise over time, potentially reducing its efficacy unless progressively adjusted in terms of intensity or duration.

High-Intensity Interval Training (HIIT)

HIIT involves short bursts of high-intensity activity followed by periods of rest or low-intensity exercise. An example of HIIT is alternating between 30 seconds of sprinting and 60 seconds of walking on the treadmill. These workouts are typically shorter, lasting 20–30 minutes, but they have been shown to burn calories more efficiently than steady-state cardio in a shorter time frame.

A study published in The Journal of Sports Medicine and Physical Fitness suggests that HIIT may be more effective for fat loss compared to traditional steady-state cardio due to its ability to boost metabolic rate and increase post-exercise oxygen consumption (EPOC) . This means that your body continues to burn calories after the workout has ended, often referred to as the “afterburn effect.”

Low-Intensity Steady-State Cardio (LISS)

LISS is similar to steady-state cardio but performed at a lower intensity. Activities like walking on a treadmill or using a stationary bike at a low pace for 45–60 minutes fall into this category. LISS is often recommended for beginners or those looking for a more relaxed form of cardio.

While LISS burns fewer calories per minute than HIIT, it’s gentler on the joints and easier to sustain for longer periods. It can be a good option for individuals recovering from injuries or looking to increase their daily caloric expenditure without excessive fatigue.

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How Much Cardio Is Needed for Weight Loss?

The amount of cardio needed for weight loss depends on several factors, including your diet, current body weight, and fitness level. According to the American College of Sports Medicine, for significant weight loss, individuals should aim for 300 minutes of moderate-intensity exercise per week . This translates to roughly 5 hours of exercise per week, which could be broken down into five 60-minute sessions of moderate-intensity cardio or more frequent shorter sessions of higher-intensity workouts.

Frequency and Duration

For optimal fat loss, aim to incorporate cardio into your routine 3–5 times per week. Balancing cardio with other forms of exercise, such as resistance training, is essential for preserving lean muscle mass while losing fat. If you’re new to exercise, start with 20–30 minutes per session and gradually increase the duration as your fitness level improves.

Combining Cardio and Strength Training

While cardio is essential for burning calories, strength training plays a crucial role in maintaining muscle mass during weight loss. A study from The American Journal of Clinical Nutrition emphasised the importance of combining cardio with strength training to optimise fat loss and prevent muscle loss during a calorie deficit . Muscle mass increases your resting metabolic rate, meaning you’ll burn more calories at rest, which can accelerate fat loss over time.

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Optimising Your Cardio Sessions

Getting the most out of your cardio sessions requires more than just hopping on a treadmill and running for 30 minutes. Consider the following strategies to maximise the effectiveness of your cardio workouts.

Train in Different Heart Rate Zones

Training in different heart rate zones can help target specific fitness goals. These zones are typically expressed as percentages of your maximum heart rate (MHR), which is roughly calculated by subtracting your age from 220.

• Zone 1 (50–60% of MHR): This is a light, low-intensity zone often used for recovery or very long-duration cardio sessions. It primarily burns fat, but at a slower rate.
• Zone 2 (60–70% of MHR): This zone is often referred to as the “fat-burning zone” as the body primarily uses fat as a fuel source. It’s best for longer, steady-state cardio.
• Zone 3 (70–80% of MHR): This is a moderate to high-intensity zone where the body starts to use more carbohydrates for energy. It improves cardiovascular endurance.
• Zone 4 (80–90% of MHR): This zone is used for high-intensity exercise like interval training. It burns more calories but relies heavily on glycogen (stored carbohydrates) for fuel.
• Zone 5 (90–100% of MHR): Maximal effort zone used in short bursts for activities like sprints or HIIT. It can only be sustained for a few seconds to a minute and burns a high number of calories in a short period.

By varying your cardio workouts between different heart rate zones, you can target fat loss while improving overall cardiovascular fitness.

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Cardio Equipment: What to Choose?

The gym is filled with cardio machines, and each offers unique benefits. Choosing the right machine depends on your fitness level, preferences, and specific goals.

Treadmill

Running or walking on a treadmill is one of the most common forms of cardio. It’s versatile and allows you to adjust speed and incline for varying intensity. Incline walking, for example, can increase the calorie burn without the high impact of running.

Stationary Bike

Cycling on a stationary bike is a low-impact form of cardio that can be ideal for people with joint issues. It’s also easy to incorporate into HIIT workouts by alternating between high-resistance sprints and low-resistance recovery periods.

Rowing Machine

Source: Photo courtesy of CrossFit Inc.

The rowing machine offers a full-body workout that combines cardiovascular endurance with strength training. It’s an excellent choice for burning calories while engaging multiple muscle groups, including the legs, back, and arms.

Elliptical Trainer

The elliptical provides a low-impact cardio option that mimics running without the stress on the joints. It’s also effective for engaging both the upper and lower body when using the handles.

Stair Climber

The stair climber is a challenging option that targets the lower body while providing a cardiovascular workout. It’s particularly effective for building leg strength while burning calories.

Progression: How to Avoid Plateaus

One of the biggest challenges in any fitness journey is avoiding plateaus. A plateau occurs when your body becomes accustomed to a certain level of exercise and calorie expenditure, causing weight loss to slow down or stop. To avoid this, it’s crucial to implement progression in your cardio workouts.

Gradual Increase in Intensity

Progressively increasing the intensity of your cardio workouts can help you continue losing weight. This could involve increasing the incline on the treadmill, adding resistance to the stationary bike, or incorporating more sprints into your HIIT sessions.

Vary Your Workouts

Changing your cardio routine regularly helps prevent boredom and ensures that your body doesn’t become too efficient at one type of exercise. Consider alternating between different cardio machines or mixing up your routine with outdoor activities like cycling or swimming.

Incorporate Strength Training

To maintain muscle mass and further boost your metabolism, include strength training in your routine. Resistance training builds muscle, which in turn increases your resting metabolic rate, making it easier to lose fat.

Cardio and Nutrition: A Balanced Approach

Cardio alone isn’t enough to guarantee weight loss. What you eat is just as important as how you train. To lose weight, you must be in a calorie deficit, which means burning more calories than you consume.

The Role of Macronutrients

• Protein: Protein is crucial during a weight loss phase to help preserve muscle mass. Aim for 1.6 to 2.2 grams of protein per kilogram of body weight per day, depending on your activity level and goals .
• Carbohydrates: While carbs have been demonised in some diets, they are essential for providing energy during cardio sessions, especially high-intensity workouts like HIIT.
• Fats: Healthy fats are necessary for hormone production and overall health. They also help you feel fuller for longer, which can aid in weight loss when in a calorie deficit.

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Timing Your Meals Around Cardio

When performing cardio, meal timing can make a difference in your energy levels and overall performance. Eating a small meal or snack that includes carbohydrates and protein about 30–60 minutes before your cardio session can provide the energy needed for an intense workout.

Post-workout, aim to consume a meal with protein and carbohydrates within 1–2 hours to support muscle recovery and replenish glycogen stores.

Rest and Recovery: The Missing Ingredient

Rest and recovery are often overlooked components of a successful weight loss strategy. Overtraining can lead to burnout, injury, and a plateau in weight loss progress. Ensure you’re getting enough rest between intense cardio sessions, especially if you’re incorporating HIIT or long-duration workouts.

Importance of Sleep

Sleep plays a critical role in weight loss and overall health. Research published in the Annals of Internal Medicine found that individuals who were sleep-deprived lost more lean body mass compared to those who were well-rested, despite being in a calorie deficit . Aim for 7–9 hours of sleep per night to support recovery and optimise fat loss.

Conclusion: Cardio for Sustainable Weight Loss

Cardio is a powerful tool for weight loss when done correctly. The key is to find a balance between the type, intensity, and frequency of cardio that works for you while incorporating strength training and following a nutrient-dense diet. By varying your workouts, tracking your progress, and prioritising recovery, you can achieve sustainable weight loss and improved overall fitness.

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Key Takeaways

Factor	Recommendation
Types of Cardio	Incorporate a mix of steady-state cardio, HIIT, and LISS for optimal results.
Frequency & Duration	Aim for 3–5 cardio sessions per week, with workouts lasting 20–60 minutes.
Cardio Equipment	Choose equipment that suits your goals and fitness level, such as treadmills, bikes, or rowing machines.
Heart Rate Zones	Vary your cardio intensity by training in different heart rate zones to maximise fat burning.
Progression	Increase intensity gradually and vary your workouts to avoid plateaus.
Strength Training	Combine cardio with strength training to preserve muscle mass and enhance fat loss.
Nutrition	Focus on a balanced diet rich in protein, carbohydrates, and healthy fats to support weight loss.
Recovery & Sleep	Ensure adequate rest and aim for 7–9 hours of sleep per night to optimise fat loss.

References

American College of Sports Medicine, 2014. Physical Activity Guidelines for Weight Loss. Medicine & Science in Sports & Exercise, 46(5), pp.1071-1083.

Boutcher, S.H., 2011. High-intensity intermittent exercise and fat loss. Journal of Obesity, 2011.

Churchward-Venne, T.A., Murphy, C.H., Longland, T.M. and Phillips, S.M., 2016. Role of protein in the preservation of lean mass during weight loss. The American Journal of Clinical Nutrition, 104(6), pp.1595-1601.

Pasiakos, S.M., Margolis, L.M. and Orr, J.S., 2015. Optimized dietary strategies to protect skeletal muscle mass during periods of energy deficit. FASEB Journal, 29(4), pp.1136-1142.

Wang, X., Li, P., and Wang, J., 2018. Sleep deprivation reduces fat loss and increases muscle loss during weight loss. Annals of Internal Medicine, 169(8), pp.536-537.

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