Cardio Secrets Revealed: The Key to Sustainable Weight Loss Lies Beyond High Intensity
The most helpful type of cardio for weight loss is the one that you can perform consistently and that you enjoy. Based on our experience, that is brisk walking! Yes, you read that right! Let us explain…
Is brisk walking a form of cardio that burns more calories than other, more intense forms of exercise? No.
On average, a person who weighs around 155 pounds (70 kg) can burn approximately 150-200 calories in 30 minutes of brisk walking at a pace of 3.5 to 4.5 miles per hour (5.6 to 7.2 kilometers per hour).
Comparably, 30 minutes of more intense cardio exercises for a person who weighs around 155 pounds (70 kg) burn the calories as mentioned below:
Running at a moderate pace (5 miles per hour): 298 calories
Running at a fast pace (8 miles per hour): 372 calories
Cycling at a moderate pace (12-14 miles per hour): 260 calories
Cycling at a fast pace (16-19 miles per hour): 372 calories
Swimming laps (freestyle, moderate pace): 260 calories
Jumping rope (moderate pace): 260 calories
Aerobic dancing (moderate intensity): 205 calories
As you can see, these estimations vary from 200 to 400 calories. So brisk walking burns fewer calories than other more intense forms of cardio.
HOWEVER! How many of you can maintain high-intensity cardio for at least 30 minutes and enjoy it? Think about it. We can all agree that due to its low-impact nature, walking is something that everyone can do. Would it be easier for you to run for 30 minutes at a brisk pace or walk for 1 hour at a brisk pace? The average person would prefer the second. If you are one of those people that can perform high-intensity cardio and enjoy it, please do! For the rest of you who are like us, if you incorporate one hour of brisk walking into your day, that can make a big difference in your fat loss journey as well as in your overall health.
To summarize, an efficient form of cardio is something you can perform consistently. As a result, brisk walking is great form of cardio because:
It's low-impact: This means it is easier on you and your joints and if it is easier on you, you will be more motivated to do it. And if you are more motivated to do it, you can sustain that behavior for a long time. And here, we are looking to build sustainable habits that will not only help you lose weight but also maintain that loss.
It's accessible: Walking is an activity that most people can do, regardless of age or fitness level. You don't need any special equipment or training to start walking, and you can do it almost anywhere.
It improves cardiovascular health: Walking is a great way to improve cardiovascular health by getting your heart rate up and increasing blood flow throughout your body. Regular walking can help lower your risk of heart disease, stroke, and other chronic conditions.
It burns calories: While walking may not burn as many calories as high-intensity exercise like running or HIIT, it is still an effective way to burn calories and lose weight.
It boosts mood and energy: Walking is a great way to boost your mood and energy levels. It releases endorphins, which are feel-good chemicals that can help reduce stress and anxiety and increase feelings of happiness and well-being.
Keep in mind the best type of cardio is dependent on you. What each of us enjoys is different. In order to find the best type of cardio for you, you need to find the type of cardio that you enjoy and that you can perform consistently, almost every day, without dread. For us, and many other people, that is brisk walking. But there is no one-size-fits-all in health. Search for the type that fits you best!
