Burn fat quickly and effectively with cardio exercises compiled by Ocany

Nowadays, bodybuilding has become a sport that many people love. Among them, cardio exercises have many health benefits. So what is cardio? What should you pay attention to when doing cardio? Let's join Ocany Vietnam to answer the above questions through the article below.

Cardio - Extremely effective fat burning and weight loss exercise

What is Cardio ? Cardio is short for Cardiovascular, an exercise method that effectively burns calories, helps control heart rate, improves metabolism, and brings about rapid weight loss and fat loss. This is a suitable exercise method for those who want to lose weight, increase body shape and improve health.

In addition, most cardio exercises do not focus on a specific muscle group but rather combine many different muscle groups when performing the movement. Standing out with its flexible characteristics and suitability for many subjects, cardio has countless exercises, movements and diverse forms. According to fitness experts, cardio is divided into two main types: Low-intensity Cardio (LISS) and High-intensity Cardio (HIIT).

What should you pay attention to when doing cardio?

Besides performing cardio movements correctly, you need to know certain notes to optimize the effectiveness of your workout.

Practice reasonable movements, allocate rest time between sets

With the desire to see quick results, many people will practice continuously for 20 - 30 minutes. However, this can have a great impact on muscles and joints. Therefore, it is very important to scientifically allocate rest time between sets. In addition, you can increase the intensity of the exercise a little after each rest period to achieve better training results.

Focus on “quality” over “quantity”

Instead of focusing on how long you should exercise to be effective, you should focus on the intensity of your exercise. With your own effort in each movement, just 10 - 15 minutes of exercise each day will bring high efficiency, helping you achieve your goals soon.

Always set new fitness goals

In fact, the human body is very adaptable to cardio exercises. Therefore, when the body has fully responded to the current training intensity, you should continue to increase your training goals to achieve optimal results.

Burn fat quickly and effectively with cardio exercises compiled by Ocany

For those who are aiming to lose weight, cardio is not only an exercise to reduce belly fat but also helps burn excess fat all over the body. Here are some quick and effective cardio exercises to burn excess fat that Ocany Vietnam has compiled and shared:

Walk

Walking is a basic cardio exercise with faster steps and longer strides than normal walking to create the necessary pressure for the heart muscle to function.

Jogging

With jogging, you should only run at a moderate and steady speed to burn calories and excess fat effectively. Besides, you need to warm up for about 5 - 10 minutes before running to limit injuries, and at the same time apply running on flat trails to ensure safety.

Climb stairs

Instead of using the elevator, you can climb the stairs to strengthen your legs. However, people who are overweight or have knee problems should consider applying this exercise because the leg joints will be under relatively large pressure.

Rope skipping

Not only does jumping rope increase leg endurance, it also helps the shoulders and body to be coordinated, helping you burn up to 500 calories in just 30 minutes. It is best to follow the rule of jumping quickly for 1 minute and resting for 20 - 30 seconds throughout the workout.

Weight training

Highly rated by trainers, weight training exercises are the perfect combination of weight training and cardio. With 20 calories burned per minute, this exercise can help you burn up to 400 - 600 calories within 30 minutes. This is a very desirable number for those who want to lose weight quickly.

Contact information:

Ocany Vietnam Company Limited

Representative office: 11 Hoang Trong Mau, Tan Hung ward, district 7, Ho Chi Minh city

Hotline: 19002821

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