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Little exercise but long-term effect

Cardio is an administration that focuses on stimulating the heart and respiratory system. It is done continuously for 20-60 minutes to burn fat and strengthen fitness. Popular examples include running, fast walking, cycling, swimming and jumping rope. It helps to lose weight and build healthy heart. It is recommended to do it consistently 3-5 days a week.

A type of cardio.

Steady State (LISS): Continuous low-medium weight exercises, such as trotting, cycling, swimming, or fast walking, suitable for beginners or those with heavy body weight, to burn fat directly.

HIIT (High Intensity Interval Training): Alternating high-weight exercises, such as a 30-second sprint run, alternating with a 1-minute walk, focusing on burning high calories in a short time and continuing after exercise.

Benefits of Cardio

Strengthening the Heart and Lung: Enhancing Blood Circulation and Oxygen

Fat Burning: Helps Lose Weight and Fat Collectibles

Reduce Stress: Helps Relax and Make Mood Better

Boost immunity: Consistent exercise helps the body recover from disease quickly

Caution

Warm-up should always be done first and cooldown after exercise to reduce injuries.

If there is a congenital disease (heart / pressure), a doctor should be consulted first.

If there is dizziness, fainting or chest pain, take a break immediately.

Thailand life insurance

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Recommended Low Impact Cardio

Fast Walk: Easy Start, Low Impact

Cycling / Swimming: Knee Joint Safe

Hip Circle Step: Hip Swivel with Steps

Reverse Leg Lift Front Raise Arms: Lift Leg Backwards Toggle Lift Arm

3/13 Edited to

... Read moreจากประสบการณ์การออกกำลังกายแบบคาร์ดิโอ ผมพบว่าการเริ่มต้นด้วยการออกกำลังกายที่ความเข้มข้นน้อยถึงปานกลางอย่าง Steady State เช่น การเดินเร็วหรือปั่นจักรยานเบาๆ เป็นวิธีที่ช่วยสร้างความคุ้นเคย และสามารถทำได้นานโดยไม่รู้สึกเหนื่อยเกินไป นอกจากนี้ยังเหมาะกับคนที่มีน้ำหนักตัวมากหรือเพิ่งเริ่มต้นออกกำลังกาย เนื่องจากช่วยลดแรงกระแทกที่ข้อเข่าและข้อต่อ เมื่อเวลาผ่านไป ร่างกายจะปรับตัวได้ดีขึ้นและสามารถเพิ่มความเข้มข้นเป็นแบบ HIIT ที่สลับระหว่างการออกกำลังกายหนักและเบาแบบสั้น ๆ เช่น วิ่งสปรินต์ 30 วินาทีสลับเดิน 1 นาที วิธีนี้ช่วยเผาผลาญแคลอรีได้มากและกระตุ้นระบบหัวใจและปอดได้อย่างมีประสิทธิภาพ แม้จะใช้เวลาสั้นแต่ผลลัพธ์ในระยะยาวค่อนข้างดี สิ่งสำคัญที่ผมพบคือการวอร์มอัพก่อนและคูลดาวน์หลังออกกำลังกาย ช่วยลดการบาดเจ็บและทำให้ร่างกายฟื้นตัวดีขึ้น รวมไปถึงการฟังร่างกายตัวเอง หากมีอาการเวียนหัว หน้ามืด หรือเจ็บหน้าอก ควรพักและปรึกษาแพทย์ทันที เพราะสุขภาพต้องมาก่อน อีกจุดที่อยากแนะนำคือการเลือกท่าคาร์ดิโอแบบ Low Impact สำหรับคนที่กังวลเรื่องข้อเข่า เช่น การเดินเร็ว ปั่นจักรยาน หรือว่ายน้ำ นอกจากจะช่วยลดแรงกระแทกแล้ว อีกทั้งยังเสริมสร้างระบบหัวใจได้อย่างดี ที่สำคัญคือทำได้ทุกเพศทุกวัยและไม่ต้องใช้อุปกรณ์แพง สุดท้ายนี้ การออกกำลังกายแบบนี้นอกจากช่วยเผาผลาญไขมันและลดน้ำหนักแล้ว ยังช่วยลดความเครียด ส่งเสริมอารมณ์ดี และเสริมสร้างภูมิคุ้มกันให้ร่างกายแข็งแรงขึ้น ทำให้มีความสุขและสุขภาพดีไปพร้อมกันครับ

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🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸 3 Colon Cleanse Recipes I Use to Clean my Stomach and Intestines Naturally If you’ve been feeling headaches, fatigue, weight gain, or low energy, a natural colon cleanse might be just what you need. 🍋What is a Natural Colon Cleanse? 🌸A natural colon cleanse involves f
Chalie_Baker

Chalie_Baker

547 likes

This is why you’re NOT Toning Up! 🙁
1️⃣ Increased Metabolic Rate: Weightlifting builds muscle, which requires more energy at rest. This means you burn more calories throughout the day, aiding in long-term fat loss. 2️⃣ Afterburn Effect (EPOC): Intense weightlifting sessions create an Excess Post-Exercise Oxygen Consumption (EPOC)
Lillid4fit

Lillid4fit

333 likes

Becoming That Girl: The Complete Guide to Thriving
✨✨✨✨✨✨✨✨✨✨✨✨✨✨✨✨✨✨ 1. The Physical Glow-Up a. Skincare – Building a Customized Routine ✅ When it comes to skincare, one size doesn’t fit all. Finding the right routine is a process, and trial and error is often a part of it. Let’s go over some common skin concerns and how to address them
Chalie_Baker

Chalie_Baker

79 likes

A Deep Core Exercise You Should Be Doing 🌸
WHEWWW! I will lift heavy sh*t all day long, but when it comes to doing core work 🫠 It takes me OUT every time 😂 Buttt the work still continues, because having a strong core is very important. For all the moms out there who can relate, here’s why our core gets so weakened after pregnancy: D
Sky | CPT

Sky | CPT

153 likes

A person's feet in white sneakers and gray pants stand on green grass covered with red and orange autumn leaves. Overlay text reads "How to Fight Seasonal Depression 20 Tips for a Happier Season."
Text discusses understanding and managing seasonal depression (SAD), defining it as a type of depression linked to reduced sunlight and its prevalence in the U.S. and globally. Decorative autumn leaves and raindrops are visible.
Text explains why women are more likely to experience SAD, citing hormonal, genetic, and societal factors. An illustration shows three women, with text stating women are 2 times more likely to deal with symptoms than men.
20 Tips to Beat Seasonal Depression this Winter🌧️🌂❄️
As we shift into the colder, darker months, it’s easy to feel a change in our mood and energy levels. For many, seasonal depression, or Seasonal Affective Disorder (SAD), has already begun to set in. This isn’t just a matter of feeling down or less motivated—SAD is a legitimate mental health condit
Chalie_Baker

Chalie_Baker

190 likes

🍰 vs. 🥬: What Really Matters for Weight Loss?
Let’s be real — when you first start caring about your health, the internet gets super confusing. One minute it’s, “Eat clean to get lean!” and the next it’s, “Girl, just be in a calorie deficit and eat whatever you want!” So, what actually matters more when it comes to losing weight: WHAT
Chalie_Baker

Chalie_Baker

2417 likes

A woman in a black long-sleeve top and olive shorts takes a mirror selfie in a gym restroom. Pink text overlays read 'Glutes Best Workout Easy set up'. A Stanley cup and hand sanitizer dispenser are visible.
A woman performs a split squat in a Smith machine, with her back to the camera. She wears light shorts and headphones. Pink text indicates 'WHAT YOU NEED: Smith machine Bench/Stool'.
A woman performs a split squat in a Smith machine, in a lower position. Pink text lists 'PROS: Good for muscle isolation Easier to balance weight'. An arrow points to her back, advising to 'Slightly lean forward to target the glutes more'.
The Best Booty Burner Exercise
I am the biggest split squat fan! This workout is something I integrate into every single leg day. They are perfect to build strength and to grow the booty. When first trying this movement the smith machine is a great way to start as it helps assist with balance and allows you to isolate th
Mary Mares

Mary Mares

254 likes

Weights > Cardio for Fat Loss🔥💪🏽
Here’s why: 1️⃣ Increased Metabolic Rate: Weightlifting builds muscle, which requires more energy at rest. This means you burn more calories throughout the day, aiding in long-term fat loss. 2️⃣ Afterburn Effect (EPOC): Intense weightlifting sessions create an Excess Post-Exercise Oxygen Cons
Lillid4fit

Lillid4fit

82 likes

Exercise Staples for Booty Gains 🍑
General Tips for Glute Training - Progressive Overload: Aim to gradually increase the weight or the number of reps across weeks to keep challenging your muscles. - Rest Periods: Allow 1-3 minutes of rest between sets to recover adequately, especially when lifting heavier weights. - Frequency
Sky | CPT

Sky | CPT

5371 likes

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