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Cardio exercises are famous for their weight loss effects, good for the cardiovascular system. However, how many minutes a day should you do cardio to lose weight effectively is a question many people ask. Because exercising too hard can lead to injury or exercising for not enough time will not bring the desired effect.
1. What is Cardio?
The phrase "cardio" often reminds people of sports people with sweat on their foreheads running on a treadmill. In fact, cardio is an exercise that uses large muscle groups like the legs or upper body. Practitioners are asked to control their breathing and breathing rate. At the same time, it is possible to increase and keep the heart rate in the aerobic zone for a certain period of time.Popular forms of cardio exercise include: walking, jogging, swimming, cycling, jumping rope ... Cardio machines include: rowing machine, elliptical machine, bridge climbing machine ladders, upright or incline bikes and treadmills
Cardio training can burn calories and aid in weight loss. But if you combine it with strength training exercises at least 2-3 days a week, this can speed up weight loss.
MORE: Which exercise burns the most calories?
Cardio là phương pháp tập luyện giúp đốt cháy năng lượng
2. How many minutes a day should you do cardio to lose weight?
According to the US Department of Health and Human Services, you should do at least 150-300 minutes of moderate-intensity exercise or 75-150 minutes/week of vigorous-intensity aerobic exercise to lose weight. You should also do strength training activities that involve all major muscle groups at least 2 days a week. If you want to lose about 453.5 grams/week, you need to create a 3,500-calorie deficit, which means you need to burn 3,500 more calories than you burn in a week.To lose weight, you need to create a calorie deficit, that is, the number of calories consumed needs to be less than the number of calories burned. How much weight you can lose depends on how many exercises you do in a week.
In case the calorie deficit is not measured, you can install the calorie counting application to achieve the goal. These trackers allow you to enter your daily food intake and physical activity throughout the day to calculate calories in/calories out.
In addition to the effect of weight loss, cardio exercise also brings many health benefits when exercising for a certain period of time, according to which:
Cardiovascular exercises should be performed from 3-4 times/week, each session from 30-60 minutes. Increase endurance: Do exercises that involve all major muscle groups 2-3 days/week. Versatility including daily stretching SEE MORE: Metabolism and weight loss: How you burn calories
3. Factors affecting the rate of calorie burning
Before starting your weight loss journey with cardio exercises, you need to understand the factors that affect the rate of calorie burning.
Age: The older you get, the fewer calories you burn. Body composition: If you have a large amount of muscle, you will burn more calories during exercise than someone with a higher percentage of body fat. Exercise Intensity: The more intense your workout, the more calories you'll burn in a workout. Gender: Men can burn calories faster than women. Daily activity: The more sedentary a person is, the fewer calories they will burn overall. Weight: The more you weigh, the more calories you burn.
Nữ giới có khả năng đốt cháy calo ít hơn nam giới
4. Exercises that burn the most calories
To maximize exercise time, consider choosing physical activities that burn the most calories in the least amount of time. This usually involves using the large muscles of the lower body with moderate or vigorous intensity.
Here are some cardio exercises equivalent to the number of calories burned in 30 minutes:
Hiking: 185 calories Dancing: 165 calories Walking (5.6 km/hr) : 140 calories Running (8km/h): 295 calories Cycling (> 16 mph): 295 calories Swimming: 255 calories Cardio exercises are good for weight loss, but you need to incorporate them Exercise and diet to bring the desired weight loss effect
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Reference source: healthline.com
