Cardio is not only to keep the heart healthy
Cardio - also known as cardio - is a movement that increases the heart rate, promoting blood circulation and oxygen to the entire body. Familiar activities such as running, cycling, swimming or jumping rope are all classified in this group of exercises.
Fitness expert Abhi Singh Thakur told Healthshots: Cardio helps you use oxygen for energy production, thereby increasing heart and lung health and reducing the risk of premature death, especially from cardiovascular disease. According to a study published in the British Journal of Sports Medicine, regular cardio training can help prolong life.
Not only good for the heart, cardio is also a powerful "assistant" on the weight loss journey of many people, including housewives. Most people do cardio to burn excess fat. When the heart rate exceeds 120 beats/minute, the body begins to use glycogen and fat as energy, helping to lose weight effectively," Thakur explains.
Is 30 minutes a day enough?
Studying 30 minutes of cardio a day is enough to lose weight, as long as you maintain consistency and control your calorie intake, Thakur emphasizes.
A study published in JAMA Network shows that: People who do cardio for 150 to 300 minutes a week can significantly reduce their weight, body fat and waist circumference. Thus, just 30 minutes/day, 5 days a week, you have reached the threshold that is beneficial for your figure.
However, the effectiveness of cardio depends on many factors such as exercise intensity, age and gender. For example, men tend to burn more calories than women because they have a higher muscle mass ratio. Older adults need more time to consume energy due to slow metabolism.
Suggested cardio exercises to lose weight
If you want to start your weight loss journey with cardio, here are simple, effective exercises that can be done at home:
Exercise your upper body, increase cardiovascular endurance. Do 5 sets of 3 minutes each.
Jumping rope: Burn a large amount of calories in a short time. Practice for 1 minute, rest for 30 seconds, repeat 5-10 times.
Burpee: Full-body exercise, combined with squats, planks and dances. Do 10 - 15 reps.
High Kneel: Run in a knee-high position combined with a hand swings. Do 10 sets of 30 seconds each.
Mountain climbers: Increase abdominal and leg strength. Practice 20 seconds per set, 4-5 times.
Jumping squats: Strengthen the thigh and buttocks. Practice 15 times a session, 4 sets/session.
Cardio is effective when you know how to listen to your body. Don't overdo it if you feel tired or have unusual pain. Weight loss is a persistent process, and sometimes, rest is also an important part of the strategy.
