What is cardio?
Cardio, abbreviation of cardiovascular, includes aerobic exercises that help increase heart rate and the respiratory system. Popular forms of cardio exercise include jogging, brisk walking, swimming, cycling, jumping rope, and running on a treadmill or bicycle. Cardio exercise not only helps burn calories but also improves cardiovascular health, enhances endurance, and supports effective weight loss.
Effects of cardio on weight loss and obesity
Burn calories effectively
Cardio is one of the most effective methods to burn calories. Research shows that a person weighing 70 kg can burn about 372 calories when running at a speed of 6 mph for 30 minutes. Similarly, a person of the same weight can burn about 298 calories when cycling at medium speed in the same period of time.
Reduce body fat, especially visceral fat
Cardio not only helps reduce total weight but is also effective in reducing body fat, especially visceral fat. Visceral fat is the most dangerous type of fat because it surrounds visceral organs and is associated with a high risk of cardiovascular disease and type 2 diabetes. A study published in Obesity Reviews shows that people who exercise cardio at least 3-4 times a week can significantly reduce visceral fat after 12 weeks.
Boost metabolism
Cardio exercise can help increase basal metabolic rate (BMR), meaning the body will burn more calories even when resting. Research shows that high-intensity cardio can increase BMR by up to 7–8% within 24 hours of exercise.
Improve insulin sensitivity
Cardio also has a positive impact on improving insulin sensitivity, helping the body use glucose more effectively and reducing the risk of type 2 diabetes. A study by the Journal of Applied Physiology shows that moderate to high-intensity aerobic exercise can improve insulin sensitivity and control blood glucose in obese people.
Advice for cardio to treat obesity
Start slowly and gradually increase intensity
Obese people should start with gentle cardio exercises such as brisk walking and gradually increase intensity as the body adapts. This helps reduce the risk of injury and overload.
Set specific goals
Setting specific goals, such as exercising 30 minutes a day, 5 times a week, can help maintain motivation and track progress. Step counters or exercise tracking apps can assist in this.
Combined with a reasonable diet
Cardio exercise should be combined with a balanced diet and calorie reduction to achieve maximum weight loss effectiveness. Research shows that combining cardio exercise with dieting can help lose weight more effectively than just exercising or just dieting.
Consultation with experts
Before starting a new exercise program, obese people should consult a doctor or fitness expert to ensure safety and suit their personal health condition.
Diversifying exercises
To avoid boredom and reduce the risk of injury, you should diversify cardio exercises. Combining many types of exercise such as jogging, cycling and swimming will bring more comprehensive benefits.
