Cardio Training Fundamentals For Beginners

By | October 25, 2013

Cardio Training Running

Nutrition is the most important component for losing fat, but having a good exercise program in place consisting of cardio training combined with resistance training will accelerate your fat loss results and provide some health and fitness benefits for your body.

When it comes to losing fat, as a beginner, assessing and modifying your calorie and macronutrient intake is one of the¬†first things you need to do. As long as you are eating fewer calories than you are burning, you’ll lose weight even if you are not following a formal exercise plan. However, trying to lose fat without having a formal workout plan integrated with a proper fat loss diet is not a smart approach if you want efficient fat loss results, optimum health, good aesthetics and fitness benefits.

A complete fat loss program for getting lean should include the right combination of nutrition, cardio training and resistance training.

Let us talk about cardio training for losing fat in this article.

What Is Cardio Training?

Cardio is short for cardiovascular. Any exercise that requires the use of large muscle groups, raises your heart rate and makes you breath heavier that you can sustain for extended periods of time can be classified as a cardio exercise. Many physical activities that we do outside of a formal exercise session are also cardio such as walking and moving around.

Such activities are known as NEAT (Nonexercise Activity Thermogenesis) and they should be counted in your overall fat loss plan because they burn calories and are part of your TDEE (Total daily Energy Expenditure). However, getting lean properly to get a splendid physique fast requires formal cardio training based on a well-designed program consisting of instructions for exercises, duration, intensity, frequency etc.

Cardio Training Running

Different Ways To Perform Cardio Training

Cardio training can be done in different ways, with a wide variety of exercises to choose from. You can do cardio training in or out of a gym, with or without exercise equipment. You can even do cardio training at home in your bedroom. The potential impact cardio training has on the body and fat loss is determined by the way the variables are set: exercises, intensity, duration and frequency.

The right cardio training for you should have the right design (the plan) to be effective in accordance with your goals, fits your lifestyle and works for your body type. The main goal of cardio training should be to burn as much calories as possible from each workout session until you get to the body fat level you are after with minimal or no negative effects.

If you don’t perform cardio correctly you could end up getting no where from the training or even suffer consequences that could set back your progress. So before you start a cardio training plan look at your situation properly and know your body type first, then choose a plan that will meet your needs and preferences.

Always Have Your Diet In Check To Perform Cardio Training

Most health and fitness professionals agree that the number one priority for fat loss success is nutrition, followed by training. It’s easy to create a calorie deficit with your diet alone simply by slashing your calorie intake. Even if you are aiming to create most of your caloric deficit with exercise, you’ll still need to properly control your diet and ensure that you are not putting calories burned from exercise back into your body with uncontrolled eating.

There is a common saying that you cannot out-train a bad diet. This is true. No matter how good your cardio training is it must be combined with the right diet to produce worthwhile fat loss results.

In the same way that there are many approaches for fat loss nutrition, there are many approaches for cardio training that you’ll hear about. Different trainers would have their preferences as to which type of fat loss training they think is best. Some of them may even say that cardio is unnecessary or worthless.

But never allow yourself to be caught up with conflicting information and debates in the fitness community. All you have to do is keep your options open, assess and test things out to find the right cardio training plan that works for you. Just always keep your mind focus on the fundamentals.

For losing fat the main goal is to create a caloric deficit. In addition to that what you want is to maintain/improve health, preserve muscle mass and get the results you are happy with.