Brilio.net - Being overweight is the most common problem in itself. Not only is it considered detrimental to appearance, but it also has a negative impact on health. How could it not be, excess body weight which leads to obesity can trigger various deadly diseases.
An effective way to lose weight is to exercise regularly. All types of exercise are good, but to lose weight effectively you should use cardio exercise.
Quoting from the Forbes page, cardio exercise is also known as aerobic exercise which can increase your heart rate, burn calories and help you lose weight.
In addition, caloric exercise also increases the muscles' ability to extract oxygen from the blood. This means the heart does not need to work to pump blood to the muscles. When combined with weight training. Of course it is good for health, including preventing heart disease and losing weight.
Meanwhile, specifically for weight loss, cardio contributes to the body's performance in burning calories, increases the body's metabolism by increasing muscle mass, regulates appetite, thereby reducing stress.
To do cardio to effectively lose weight, you need at least 150-300 minutes of physical activity. Approximately around 5 days a week. So, for beginners, you can pay this time in installments several times a day. For example, 20 minutes in the morning, 20 minutes in the afternoon, and 20 minutes in the afternoon.
So what type of cardio exercise can you try? Come on, take a look at the review below, as reported by brilio.net from various sources, Tuesday (16/7).
Cardio exercise to burn fat
2024 freepik.com
An easy cardio exercise is swimming. When swimming, your whole body carries out movement activities. This is because the body automatically fights gravity, therefore the muscles work harder so they can survive without rest until they get out of the water.
One minute of swimming can burn 14 calories. Try swimming regularly for 30 minutes a day. If you can't swim, there are other alternative types of cardio exercise.
2. Running.
This type of cardio exercise can burn the most calories in the shortest time. Apart from that, running can also increase speed and intensity to provide effective body reduction.
If you are not used to sports, you should not run straight away. However, starting with walking, the worry is that if you immediately run even though you rarely exercise before, it could actually cause injury.
3. High intensity interval training (HIIT).
Launching from the Crosstownfitness page, HIIT is a variation of interval training that is effective at burning calories quickly. It's even more effective than other regular cardio exercises. It's just that this sport is much harder so you need to be careful when doing it.
A 2015 study from the Journal of Strength and Conditioning Research found that HIIT training burned up to 25 to 30 percent more calories than regular exercise such as running.
4. Cycling.
This cardio exercise relies on leg muscles. When riding a bicycle at high speed you can burn 1,000 calories per hour. If at a moderate speed, it can burn 600 calories per hour.
5. Lift weights.
Apart from cycling, lifting weights is also a good cardio exercise for losing weight. Apart from that, this sport also helps to grow muscles so that the body is much more ideal.
When weight training, muscle building occurs. Well, this process helps increase the body's metabolism so that weight can decrease.
Weight lifting exercise done for one hour can burn 360-500 calories.
6. 30-30 drills.
30-30 drills are a variation of Tabata training, namely exercises that burn fat three times faster. Tabata exercises such as burpees, mountain climbers, squat jumps, and so on. Not much different from 30-30 drills.
To do 30-30 drills, you can do any type of exercise such as squat jumps and so on at high intensity for 30 minutes.
Next, reduce the intensity to medium for 30 minutes. Then, return to high intensity again. Try switching from high to moderate intensity back and forth for 15 minutes.
7. Walk.
Even though it seems trivial, walking is good for losing weight. Especially for beginners, it is certainly effective in losing weight. This lightest cardio exercise can help you lose weight, you know. You can walk for 30 minutes or at least 5,000-10,000 steps per day. Don't forget to balance it with a nutritious and balanced diet.
8. Jump rope.
This exercise is also effective at home, you know. Jumping rope can burn 220 calories per 20 minutes. So, you can divide the intensity of jumping rope for 10-30 seconds, it doesn't matter slowly. As long as you do it regularly, as time goes by you can slowly increase the duration.
Tips for starting cardio exercise.
Cardio exercise to burn fat
freepik.com
1. Determine daily targets. For example, if you want to burn 600 calories per day, your smartwatch or cellphone can detect the movements you make and the calories you burn. With a daily target, it triggers you to exercise regularly.
2. Do light cardio exercise first. Start by walking for 10 minutes in the morning and another 10 minutes in the afternoon.
3. If you are used to it, you can increase the intensity of your exercise or walk for 30 minutes without stopping.
4. Consistent. Make sure you encourage yourself to exercise regularly. Remember to do light things first, if you get used to it you can increase the intensity to lifting weights.