Cardio là gì?
Những người tập GYM quá quen thuộc với cardio, viết tắt của cardiovascular. Đây là phương pháp tập luyện giúp tăng nhịp tim ở mức độ nhất định, đồng thời duy trì mức đó trong khoảng thời gian đề ra. Các môn khác cũng làm tăng nhịp tim, nhưng không cho phép bạn điều khiển theo ý muốn. Có hai loại cardio: Cardio cường độ cao ngắt quãng – HIIT, giúp đốt calorie nhanh chóng; và cardio cường độ trung bình/thấp ổn định – LISS, hỗ trợ cơ thể phục hồi và tiêu hao năng lượng thừa nếu tập lâu.
Ngoài giúp tăng cường sức khỏe cho tim, cải thiện hệ lưu thông máu trong cơ thể, cardio còn được mệnh danh là loại bài tập đốt calorie hiệu quả nhất và bạn dễ dàng tính toán lượng calorie đốt cháy trong buổi tập. Tuy nhiên, nếu chỉ đơn thương độc mã tập cardio, quá trình giảm cân sẽ kéo dài và trở nên nhàm chán. Trong khi đó, nếu biết kết hợp luyện tập đúng cách, khoảng thời gian đó sẽ giảm nửa và niềm vui luyện tập nhân đôi.
LỢI ÍCH CỦA CARDIO
Đầu tiên và quan trọng nhất: Cải thiện sức khỏe tim mạch
Tim của bạn cũng là cơ bắp, nó cũng cần được tập luyện như mọi nhóm cơ khác.Nếu không tập luyện, chúng cũng sẽ suy yếu đi.
Nếu bạn gặp phải tình trạng thở hổn hển, tim đập loạn xạ khi chỉ leo cầu thang một đoạn thì thực sự bạn cần phải tập luyện tim mạch đi.
Đốt calories, giảm mỡ
Cardio dường như là một phần không thể thiếu trong giáo án tập luyện của mọi người trên thế giới. Các lời khuyên về giảm cân, đốt mỡ không bao giờ thiếu Cardio.
Tăng khả năng phục hồi của cơ thể
Với một số bài tập cardio nhẹ nhàng, cường độ thấp, có thể giúp bạn phục hồi nhanh chóng hơn. Nếu bạn vừa có một buổi tập siêu nặng, hãy lên máy đi bộ với cường độ thấp, nó sẽ làm tăng khả năng xử lý acid lactic tích tụ trong cơ bắp.
Tăng cường trao đổi chất và điều hòa hoocmon trong cơ thể
Cardio giúp tăng cường quá trình trao đổi chất của bạn.
Tập cardio càng nhiều thì giảm cân càng nhanh
Hàng giờ liền gắn chặt với những chiếc máy tập tốc độ cao trong phòng tập thể hình chắc chắn là cách hiệu quả để đốt cháy cân nặng, và bạn có thể giảm cân nhanh hơn nếu chỉ tập cardio, nhưng loại cân nặng bị đốt cháy bao gồm cả cơ bắp. Chỉ tập mỗi cardio sẽ làm cơ thể sụt giảm cả chất béo và cơ bắp.
Vì thế, nếu muốn thay đổi dài lâu, bạn phải kết hợp tập thêm các bài tập tăng cường lực nữa. Các bài tập này sẽ có tác dụng xây dựng khối cơ nạc, điều này sẽ thúc đẩy quá trình trao đổi chất và đốt cháy thêm chất béo, ngay cả khi bạn đang không tập.
Tập cardio khi đói bụng đốt cháy tối đa lượng mỡ thừa trong cơ thể
niệm này xuất phát từ thực tế là nếu cơ thể không có sẵn lượng calo nạp từ thức ăn, nó sẽ tìm đến lượng calo dự trữ sẵn từ trước và đốt cháy chúng. Tuy nhiên, các nhà nghiên cứu đã chứng minh điều này đi ngược lại với khoa học: một cuộc nghiên cứu trong năm 2011 đã kết luận quá trình đốt cháy chất béo vẫn diễn ra như thường cho dù bạn có ăn trước khi tập hay không, hơn nữa, nếu không ăn trước khi tập, khối cơ bắp nạc cũng sẽ bị hao hụt, gây ảnh hưởng xấu đến cơ thể.
Mỗi cơ thể đều cần năng lượng để vận động, và năng lượng này phải xuất phát từ thức ăn. Có thể bạn không cần phải ăn nhiều quá, chỉ cần ăn nhẹ trước khi tập là cũng đủ để bạn tập được hiệu quả hơn.
Chỉ chạy và chạy để giảm cân
Để đạt được mục tiêu vừa duy trì cơ bắp mạnh mẽ, đẹp và thân hình gợi cảm, bạn cần tập trung hơn cho các bài tập tạ. Rất nhiều người cứ bước vào phòng tập là lao lên máy chạy và chạy từ đầu đến cuối. Lạm dụng các bài tập Cardio như chạy bộ như thế sẽ “ăn mòn” khối lượng cơ bắp của bạn khiến thân hình không đẹp.
Đồng ý chạy bộ là phương pháp hữu hiệu để đốt mỡ thừa nhưng bạn nên để ý đến các khớp xương của mình, chúng sẽ cảm ơn bạn nếu giảm tải cho chúng. Có rất nhiều bài tập Cardio khác ngoài chạy bộ và lợi ích của chúng cũng rất to lớn như đạp xe đạp, cầu tháng máy hay dùng máy Elliptical…
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