Not only running, but how you maintain your workout rhythm
According to the World Health Organization's instructions, adults should do at least 150 minutes of moderate-intensity cardio or 75 minutes of high-intensity cardio per week. However, to significantly lose weight, experts recommend increasing the duration to 250 minutes or more.
Cardio helps the body burn fat effectively when combined with a calorie-reduced diet and get enough sleep, says Jamie Johnson, a nutritionist (RDN) in California. But the most important thing is to maintain regularity, not half-way".
Factors such as age, weight, fitness level, and health status all affect the appropriate amount of exercise. People with sedentary activities can start 10 - 15 minutes a day and gradually increase the time per week for the body to adapt.
Smart combination to optimize efficiency
There are two popular types of cardio: steady state (SSC) and high-intensity interval training (HIIT). SSC is suitable for beginners, brisk walking, cycling or swimming continuously for 30 - 60 minutes to help the body burn calories sustainably.
In contrast, HIIT is for people who want to shorten exercise time but increase efficiency, with sprints, jumping rope, and climbing stairs interspersed with short breaks.
According to fitness expert Heather Jones, author of research on Healthline, each minute of strong cardio is equivalent to two minutes of light exercise. Therefore, just 30 minutes of HIIT can be equivalent to an hour of slow running.
In addition to exercise, diet plays a decisive role. To lose 0.5kg, the body needs to consume 3,500 calories. Regular practice helps maintain an energy deficit without causing fatigue, making it easier for practitioners to stay long-term.
