3 Right Ways to Do Aerobic Exercise to Lose Weight Fast

What are the Right Ways to Do Aerobic Exercise (or How to Do Cardio Workouts Properly) to Lose Weight Fast

The right ways to do aerobic exercise are to do it with right duration, right frequency, and right intensity.

1. The Right Duration for Doing Aerobic Exercise

Aerobic exercise here, we refer to all kinds of exercises that are cardio workouts. For examples: brisk walking, jogging, cross country skiing, bicycling, etc.

If you are a total beginner, your first aim should build up to 30 minutes per session.

30 – 60 Minutes per Session:

If your goal is to loss fat, you should do the exercise at least 30 minutes per session.

If 30 minutes per session does not produce result, you should incrementally increase it to 45 minutes per session, and finally reach the 60 minutes per session.

Beyond 60 Minutes or Not:

Beyond 60 minutes per session will not produce much comparing to your time investment. The better option is to increase intensity or to increase frequency.

For most people, 45 minutes per session yields optimal results.

In conclusion, you should do your aerobic exercise first at 30 minutes per session, then aim for 45 minutes per session. If this produces result in losing your fat, you can stay in this range. If it does not produce result, go for 60 minutes per session.

2. The Right Frequency for Doing Aerobic Exercise

45-60 minutes per session should be your borderline. Beyond this duration may be counter-productive. So the solution is to increase your frequency of your aerobic exercise.

Three to Four Days per Week:

Three days per week should be your minimum of aerobic exercise.

If your goal is to lose fat, or increase the rate of fat loss, you should incrementally increase one day per week until you reach six or seven days per week.

Seven Days per Week or Not:

Seven days per week is excessive. This should be for body builders who are preparing for competition only. When the competition is over, they will come to three to four days per week for maintenance.

For most people, they should go for three to four days per week.

In short, to lose body fat, you should go for three to four days per week for your aerobic exercise. If this produces result, keep this range. If you want to increase the rate of fat loss, you can go for five to seven days per week. But the seven days per week should not last long, for example, for two or three months only.

3. The Right Intensity for Doing Aerobic Exercise

If you are already doing 45 to 60 minutes per session and six to seven days per week, you still have one more option. That is to push yourself harder so that you will burn more calories in the same amount of time.

Degree of Intensity:

The degree of intensity that you can increase has its upper limit. That upper limit is your estimated maximal heart rate.

If you push beyond this upper limit, you will be out of breath and force yourself to stop to catch more oxygen. If you push too hard, you are likely to cut your duration of doing exercise as a result.

The proper limit you can push harder is around 70% of your estimated maximal heart rate.

If you have higher level of fitness, you can go for 85%, but not beyond this.

In summary, you should increase your intensity of aerobic exercise at 70% to 85% of estimated maximal heart rate, and not more than that.

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