Fast walking
Rapid walking is a safe and easy option to start the process of reducing visceral fat, especially suitable for people who are inactive, overweight or have joint problems. This exercise helps improve cardiovascular health, increase calorie burning while still limiting pressure on knees and ankles.
You should walk in the early morning or cool afternoon, each session for 30-45 minutes. Hold a straight posture, sink your abdomen, step steadily and lightly. The appropriate intensity is when your body sweats slightly but you can still talk.
Running
Running at a moderate pace is an aerobic exercise that helps burn energy stably, supports effective visceral fat reduction and improves endurance. Compared to sprinting, running maintains a more stable heart rate and reduces the risk of joint injury.
Each session should last 25-40 minutes. Prioritize running on tracks or soft surfaces, combined with shock-absorbing shoes. Maintain short steps, steady pace, and light landing to limit pressure on knees.
Swimming
Swimming is one of the ideal sports in the summer. Thanks to the lifting force of water, body weight is significantly reduced, helping to limit pressure on the spine and joints. At the same time, swimming mobilizes many muscle groups at the same time, so the ability to burn calories is very high.
Each swim session lasts about 30-40 minutes, combining swimming intervals and short breaks. This is also a form of exercise to help the body cool down, reduce the risk of dehydration and heatstroke when exercising.
Cycling
Cycling, whether outdoors or on a training bike, helps maintain a stable heart rate and consume energy efficiently. Because the body weight is supported by the seat, the pressure on the knees and ankles is much lower than running.
Cycle continuously for 30-45 minutes each session. Avoid accelerating or climbing slopes too much. Adjust the saddle appropriately, keep your back slightly tilted forward and gently tighten your abdominal muscles to reduce pressure on your lower back.
Light strength training
Cardio helps burn calories, but to effectively reduce visceral fat and maintain a long-lasting figure, strength training is an indispensable factor. Exercises such as leaning against the wall, push-ups or planks help increase muscle mass, thereby speeding up metabolism and helping the body continue to consume energy even when resting.
Prioritize slow, technically correct movements instead of heavy weights. Exercise 2-3 sessions a week, every other day, to allow muscles time to recover, while supporting body firmness and limiting sagging skin after weight loss.
