How Cardio Helps for Weight Loss

Cardio exercises are one of the best options considered by many people who want to lose weight in a healthy way. But the problem that many people faces are to chose among which of these cardio to do. The simple formula to understand is you lose weight if you burn more calories than you eat. Secondly, proper full body workout can help in to get in proper shape and stay healthy. There are many reasons why people choose cardio exercises. Some of these are it burn more calories intensity to increase your calorie burn can easily be added or decreased cardio can be done many times per week. But care should be taken before and after workout in terms of rest, meal and body status
(Read: 4 Before Workout Tips You Should Know)

The given below chart shows amount of calories you can burn for different cardio activities.

Activity	15 min.	30 min.	45 min.	60 min.
Aerobic dance	171	342	513	684
Basketball	141	282	432	564
Bicycling at 12 mph	142	283	425	566
Bicycling at 15 mph	177	354	531	708
Bicycling at 18 mph	213	425	638	850
Boxing	165	330	495	660
Circuit weight training	189	378	576	756
Cross-country skiing	146	291	437	583
Downhill skiing	105	210	315	420
Golf (carrying clubs)	87	174	261	348
In-line skating	150	300	450	600
Jumping rope, 60-80 skips/min.	143	286	429	572
Karate, tae kwon do	180	360	540	720
Kayaking	75	150	225	300
Racquetball	114	228	342	456
Running 10-minute miles	104	208	310	415
Running 8-minute miles	183	365	548	731
Ski machine	223	446	670	893
Slide	141	282	423	564
Swimming , 35 yds/min.	152	304	456	608
Swimming freestyle, 50 yds/min.	124	248	371	497
Tennis, singles	131	261	392	523
Tennis, doubles	116	232	348	464
VersaClimber, 100 ft./min.	43	85	128	170
Walking, 20-minute miles, flat	60	120	180	240
Walking, 20-minute miles, hills	188	375	563	750
Walking, 15-minute miles, flat	81	162	243	324
Walking, 15-minute miles, hills	102	206	279	412

This list can really be helpful. Cardio can also help you if you are planning to gain muscles. It also helps to healthy heart and lungs, increase metabolism (Read: 10 Ways to Increase Metabolism) and promote health, reduced the chance and risk of obesity (Read: Top 5 Tips to Prevent Obesity) and well-being.
Bottomline, cardio is not just for weightloss, but also for weight gain and toning muscles.

Top 5 Tips to Prevent Obesity

Obesity is one of unhealthy conditions that can be seen globally. Obesity can occur in early childhood stages as well as when you grow old. This, in itself is not a problem, but indirectly can link to several other problems and diseases related to heart, blood and muscles. Almost one-sixth of the world’s population is putting on weight. It is better to avoid this health risks rather than falling for obesity and inviting them.

Here are the 5 simple tips to prevent obesity (and if you are obese, then to reduce it)

1. Avoid Eating Too Fast: The fact that many people don't know is that stomach takes time to recognize that it is full. If you eat fast, you end up eating more than required by your stomach. Also when you eat, you should chew your food thoroughly. This helps stomach to understand as well as to digest food easily.

2. Avoid being sedentary: Stop sitting at one place and start having a active life. You can have this by doing simple activities like climbing stairs, cleaning house, walking etc. Moving your body keeps body active and burns calories. This reduces the chance of getting obese.

3. Avoid Sodas and Beer: Drinks like soda and beer can detoxify your body. Also these drinks contain lots of calories than your body need, which can ultimately make you fat. Remember people have beer belly ! BECAUSE OF CALORIES!

4. Get a physical at least once a year: It is good to know how your body is doing, especially when you have a feeling that you are sick, or were sick or feel low. This can help you to know and understand how your body is going and what changes are necessary or food and exercises to avoid in daily routine to stay healthy.

5. Drink Water: Water is an essential element of our body. Body requires water for everything. Food, energy, increasing metabolism, daily routines, losing fat ... everything needs water. Drink enough water to stay healthy. Depending on the climatic condition of the region and your activities intake of water may differ. The easy way to know if you have enough water in the body is observing urine. It should be colorless. This tells that you have enough water in the body to keep active and healthy. If urine turns into shades of golden yellow, it is sign that body needs water and you should increase your water intake.

These simple steps can lead to a healthy and obesity free life. But, to get healthy you should involve these as a part of your lifestyle and not just preventive measure.