Cardio, or cardiovascular exercise, is often associated with weight loss, but it can actually be beneficial for weight gain as well. The key is to choose the right type and intensity of cardio to support your goals. Here are some cardio workouts that can help you gain weight:
Low-intensity cardio:
- Walking: This is a gentle and accessible form of cardio that can be done almost anywhere. Aim for 30-60 minutes of brisk walking most days of the week.
- Swimming: Swimming is a low-impact exercise that's easy on your joints. It also works your entire body, which can help you build muscle. Aim for 20-30 minutes of swimming most days of the week.
- Cycling: Cycling is a great way to get some fresh air and exercise your legs. If you're new to cycling, start with shorter rides and gradually increase the distance and intensity. Aim for 20-30 minutes of cycling most days of the week.
High-intensity interval training (HIIT):
- HIIT workouts involve short bursts of intense activity followed by periods of rest. They can be a great way to burn calories and build muscle, but they're not for everyone. If you're new to HIIT, start with shorter intervals and gradually increase the intensity and duration. Aim for 10-20 minutes of HIIT 2-3 times per week.
Circuit training:
- Circuit training is a type of workout that combines different exercises into a single circuit. You can use bodyweight exercises, free weights, or machines. Aim for 2-3 circuits with 8-12 repetitions of each exercise. Rest for 30-60 seconds between circuits.
Tips for using cardio for weight gain:
- Focus on compound exercises: These exercises work multiple muscle groups at the same time, which can help you build muscle mass.
- Lift weights: Strength training is essential for building muscle mass. Aim for 2-3 strength training workouts per week.
- Eat a calorie surplus: You need to consume more calories than you burn in order to gain weight. Aim for a calorie surplus of 300-500 calories per day.
- Listen to your body: Don't overdo it with cardio. If you're feeling tired or sore, take a rest day.
It's important to note that everyone is different, and what works for one person may not work for another. If you're not sure which cardio workouts are right for you, it's always best to talk to a certified personal trainer or registered dietitian.
Here are some additional things to keep in mind:
- Warm up before each workout and cool down afterwards.
- Drink plenty of water throughout the day.
- Get enough sleep.
- Be patient. It takes time to gain weight in a healthy way.
With hard work and dedication, you can reach your weight gain goals.