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To lose weight, the intensity of exercise is the decisive factor. Everyone understands that as the intensity of exercise increases, more calories are burned. That's why high-intensity interval training (HIIT) is the best way to lose weight while maintaining (or even building) muscle. Here are the top 10 weight loss cardio exercises that have been suggested by many bodybuilders to help you stay in the leanest body possible. The effectiveness of the exercise is ranked in order from low to high.
Exercise 1. Elliptical Workout Originally, the Elliptical treadmill was designed to minimize the impact on the knees and hips while maintaining the effectiveness of the exercise. Due to the relatively low impact, the calories burned are not as high as other cardio machines (eg Treadmill and Stairmaster). However, you can still practice fat loss with the Elliptical machine without worrying about wearing out the joints.
With a body weight of 81kg, a man can burn about 500-600 calories per hour if exercising on the machine at a moderate pace. If you want to increase the efficiency of fat burning, you need to increase the intensity, speed and force of the impact.
Effective Elliptical Training Suggestions:
Increase the incline to activate more leg muscles (especially the glutes). Reducing incline and increasing resistance also make the exercise more effective. Do not hold the handle or handrail too tightly to avoid shoulder or wrist pain. Exercise 2. Run at a steady pace Running at a steady, moderate pace is the traditional way to burn fat and calories, but it's not the most affordable way to develop or even maintain muscle. .
You can run at a steady pace several times a week to stay healthy, but if you want to see visible results, you need to run longer distances with more intensity. The downside of increasing the intensity of running is that it affects the muscles and makes your body easy to burn out. So if you want to increase the difficulty of the exercise, you can sometimes run at high intensity or choose soft trails and roads rather than regular cement roads.
Running tips to lose fat:
If you are running on a Treadmill, set the incline to 2-3% to simulate running outside. This burns more calories and reduces the impact on the knees more. If running is boring, try exploring different neighborhood routes or join a local running club. Running with friends or entering a competition can make running more fun and competitive. Exercise 3. Climbing stairs Few people think that climbing stairs is also a cardio exercise to lose weight. With a moderate climbing speed, an 81kg person can burn between 500-600 calories/hour. Because climbing stairs requires a higher leg lift, the efficiency of burning calories and increasing leg strength is also much higher than walking.
The drawback of climbing stairs is that it can put a lot of force on the joints of the legs, thereby making it difficult for people with knee problems.
Leo cầu thang là một trong các bài tập cardio giảm cân
Exercise 4. Jumping Rope Jumping rope is one of the main exercises in a boxer's training regimen, because it is easy to do, increases leg speed and burns huge calories.
Jumping rope not only improves leg mobility, shoulder strength and coordination, but also simulates sprinting, helping you burn 500 calories in just 30 minutes.
Tips for an effective jump rope to lose fat:
Although very few people can jump rope continuously for 30 minutes, you can consider alternating fast and slow jumps to maintain the jump. Another way is to try to jump as fast as possible for 1 minute, then rest for 20-30 seconds and then repeat until the goal is completed. Exercise 5. Kettlebells Although technically, weight training exercises are not only cardiovascular training, but their calorie-burning effects are too high (20 calories/minute) to be off the list. this. Exercises with weights both help build strength and support cardiovascular training. It is estimated that you can burn about 400-600 calories in just 30 minutes with this exercise.
Effective weight training tips to lose fat:
If you can do a particular movement for 40-50 reps, it's most likely because the weights aren't heavy enough. Choose a weight that is neither too light nor too heavy. One of the best ways to maximize calorie burn with dumbbells is to do one movement for 30-40 seconds, rest for 20-30 seconds, then repeat the movement or move through the movement. Exercise 6. Stationary cycling Fixed bicycle equipment is a means of presence in most gyms, but not everyone likes them because the training requirements are also quite high. To achieve the effect of fat loss, you need to pedal at a high speed to burn 1,150 calories / hour. At a more moderate pace, stationary cycling will only help burn about 675 calories / hour.
Suggestions for stationary cycling to lose fat: Keep pedaling high for a few minutes, then slow down for a minute or so, repeatedly repeating the cycle for as long as possible.
Exercise 7. Swimming With 1 minute of brisk swimming, you will burn 14 calories. Calorie burning rate also depends on swimming style, for example breaststroke will burn fewer calories than butterfly, so it is advisable to combine different movements during swimming.
Effective swimming tips to lose fat:
An easy way to burn calories in the water is to simply pedal continuously. If you can swim at a high level, swim as fast or for as long as possible. If you're not a professional swimmer, do interval swims: Try to swim as fast as you can the length of the pool, and swim slower when you return to the starting point. Alternate this cycle throughout your swim time. Exercise 8. Rowing Rowing is on the list of cardio exercises for weight loss, as it is a great way to work the upper and lower body without putting pressure on the muscles and ligaments. For a person weighing 81kg, rowing at moderate or high intensity can burn up to 800-1000 calories/hour.
Tips for effective rowing to lose fat:
Squeeze your chest and use your whole body when rowing. Move both arms and legs. Set a 20-minute rowing time, in which rowing as fast as you can for a distance of 250 meters, resting for one minute and then continuing. Repeat the cycle for the rest of the time..
Tập cardio giảm cân hiệu quả với bài tập chèo thuyền
Exercise 9. High Intensity Interval Training (HIIT) HIIT workouts have always been considered a great weight loss cardio workout, because of their intensity and variety. It is estimated that HIIT exercise affects the whole body and burns a lot of fat and calories (from 500-1500 calories/hour).
Suggestions for doing:
Search and join intense Tabata, HIIT, Aerobic classes. Ensure rest periods are kept to a minimum to maximize the effectiveness of your workouts. Exercise 10. Sprinting Sprinting outside, on the treadmill, or even up the stairs is the way to burn the most calories in the shortest time. The advantage of the exercise is that it does not require any additional equipment and can be done anywhere. Sprinting is considered the most effective weight loss method at the top of this list.
Tips for effective sprinting to lose fat:
If you are out on the track, try sprinting for one lap then jogging for one lap. Keep repeating this for as long as possible. If you're running on a treadmill, sprint at full speed for 20-30 seconds, then gradually slow down and jog for a minute or so before repeating the cycle. If you're on the stairs, run up to the top floor as fast as you can, then jog or walk down. During running, you should raise your knees up to work on your glutes. Regularly performing the above weight loss cardio exercises will see positive changes in a short time.
Refer to the website of Vinmec International General Hospital for more good knowledge about weight loss to help maintain appropriate health at all ages.
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Reference source: Mensjournal
