Cardiovascular exercise burns calories, helping your body drop kilos more.
Use a calorie calculator, such as MayoClinic.com to determine your estimated daily calorie needs.
Subtract 1,000 calories per day from this estimation to lose 2 pounds per week. This restriction of 1000 calories can come from changes in diet or physical activity, or a combination.
In addition to promoting weight loss, aerobic exercise reduces cardiovascular risk, lowers cholesterol and reduces the risk of certain chronic diseases.
The College of Sports Medicine recommends that adults engage in 30 minutes of moderate aerobic exercise five days a week. Moderate exercise includes dancing, brisk walking, gardening or cycling.
Alternatively, you can perform 20 minutes of vigorous aerobic exercise three days a week. Consider swimming, running, heavy yard work or play basketball to increase your heart rate during vigorous exercise.
You can also split the activity in ten-minute segments.
The time of day when you exercise can affect the rate at which you burn fat.
Your metabolism increases for several hours after cardiovascular activity.
Exercising in the morning maximizes this metabolic change to make your body burn calories at a post-training higher rate.
As your metabolism decreases rapidly at night, working out at night reduces the fat burning benefit you get from cardiovascular exercise.
Consider jogging in the morning or gardening before work to increase fat burning.