What is Cardio and how to lose weight effectively?

What is Cardio?

Full name cardiovascular, is a heart rate exercise that increases metabolism and helps burn fat even when you are no longer exercising.

This is the most popular exercise method for weight loss that is widely applied around the world.

According to Vinmec, cardio exercises are also very diverse, from outdoor exercises such as jogging, football, basketball, volleyball, swimming, to home exercises such as climbing stairs, using with a treadmill, Or use a full-body exercise machine.

Benefits of applying Cardio exercises

Improve heart health

Like any other muscle in the body, the heart is also muscular and needs exercise.

Cardio exercises help you have a healthy heart, an energetic body.

Applying this exercise, you will no longer experience panting, heart palpitations when climbing stairs or doing heavy work.

Burn fat and calories

Cardio exercises are divided into two intensity levels

Low intensity: 30 – 45 minutes

High intensity: 10-20 minutes

With low-intensity exercises, your body increases the ability to process lactic acid in the muscles, regulating hormones in the body.

At high tempo exercises, the effect is achieved higher and faster. But if your body is inherently unhealthy, you should not choose this type.

No matter what type of exercise you choose, Cardio, yoga or going to the gym, if you do not have a proper nutritional diet, it is difficult to achieve effective results .

Diet for people who practice Cardio to lose weight

The following foods should be added:

Tofu

Contains a lot of vegetable protein, so it helps you feel full for longer , and also helps to burn excess fat in the abdomen. You can substitute tofu for the main dishes to speed up the slimming process.

Whole grain flour

Is a food rich in fiber and essential minerals for the body, helping to supplement enough nutrients for the body, even though it is losing weight, but still not lacking in nutrients.

Not only that, cereals are good for digestion, regulate blood sugar and reduce cholesterol in the body.

Oat

You should remember that because you are participating in Cardio exercises, you should not skip any meals.

You can use oats for meals during the day because you can control the amount of food you eat into your body.

Green tea

In the nutritional composition of green tea contains many antioxidants, vitamin E should have the effect of burning excess fat, purifying the body and preventing diseases.

In addition, supplement the amount of vitamins and minerals through fruits such as oranges, bananas, watermelons, pineapples … and green vegetables to keep the body full of vitality and also a skin-nourishing therapy.

Eating a lot of fish, lean chicken, eggs, skim milk in a suitable amount also provides protein for the body.

Getting in shape with Cardio exercises is a popular method these days. But because the body has to work a lot to burn energy, you also have to make up for the lost energy to provide a new source of energy for life.

Source: Vinmec

See also: How to lose weight fast

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