Sports and FitnessFitness

The best exercises for losing weight

We all know that in a healthy body - a healthy mind. On the one hand, it means that the owner of a healthy body is always in a cheerfully positive mood, and on the other - only a sensible approach can lead to physical health. Today we will talk about losing weight as a way to improve our physical condition and regulate the appearance. To this simple, but important process it is worthwhile to approach quite sensibly. Someone crazily wants to lose weight before the beach season or an important event, and someone grows thin for the long term without harming health, but on the contrary - multiplying it. The second approach is more correct. He requires, in addition to regular physical activity, the use of exceptionally healthy food. But the second aspect will be left to nutritionists, because the subject of today's conversation is the best exercises for losing weight.

Why is the physical load important?

As you know, movement is life, and that says it all. Only an active person can feel healthy. Our ancestors led a more mobile way of life, so they did not have the question of losing weight and additional loads. We are very spoiled by the benefits of civilization and spend too much time in a sitting position, so we have to load ourselves separately to regulate our condition. Losing weight is often used not only to become beautiful, but also to become healthier.

Physical activity allows you to burn calories and develop muscle. It also increases the level of metabolism, which not only stimulates fat burning, but also improves the overall condition.

So, it's time to figure out which exercises are best for losing weight.

Run

So, let's start to consider the best exercises for losing weight with the most famous. It's no secret that running is the first exercise that helps to lose weight. In addition, it strengthens the cardiovascular and respiratory systems, as well as bones and connective tissues. In the process of running about 600 kilocalories are burnt.

The uniqueness of this exercise lies in the fact that it is quite natural for a person, and therefore, has no side effects (if you are doing sensibly and feeling your body). To run, do not need special equipment and some specific conditions, and this is another advantage of this exercise.

To intensively burn calories, it is recommended to use high-speed interval training. They imply periodic short (0.5-2 min) explosive accelerations during the main cycle of the run. This variant of running promotes more effective and quick burning of calories, well develops leg muscles and speeds up metabolic processes.

Before you start the exercise, you need to do a little workout or walk for a few minutes, gradually increasing the tempo. Doing stretching before running is not recommended. Since this exercise gives a load on the joints, it is desirable to choose for him comfortable and quality shoes.

Considering the best exercise for weight loss, it is necessary to pay attention to running. Many underestimate the aerobic load, believing that only the development of muscles will allow you to lose weight, but this is not true. Muscles grow under a layer of fat and to a small extent burn it, while motor activity fights fat much faster.

Walking

This exercise has the same advantages as running, but it exerts less strain on the joints. Therefore, walking is suitable for those who have health problems (of course, do not prohibit walking). She favorably affects the condition of people suffering from obesity and cardiovascular diseases. Exercise comprehensively heals the body and positively affects the mental state.

A 30-minute walk at a speed of 6-7 km / h allows you to burn up to 250 calories. If you do it every day, after a week you can lose weight by half a kilogram. You can go walking anywhere. If you have little free time, just walk to work.

Swimming

Regardless of the species, swimming excellently promotes weight loss. Carrying out the exercise intensively, you can burn up to 700 kilocalories per hour. In addition to losing weight, swimming helps to strengthen muscles, bring them into tone and form the right proportions of the body. It perfectly helps people suffering from obesity, asthma, arthritis and musculoskeletal problems.

While swimming, a person strengthens all the main muscle groups: the press, back, legs, hands, buttocks. It can be used in conjunction with other activities or as a separate exercise. Of course, swimming is included in the best exercises for weight loss.

Bicycle riding

The next item on the list of "Best exercises for losing weight" is cycling. This is quite a good way to lose weight, which by the number of loads refers to the average type.

In an hour of such training, you can burn 400-1100 kilocalories, depending on the intensity of movement and body weight. The degree of loading also depends on the terrain.

Unlike previous sports, cycling does not burden the joints. Even those who are not particularly prepared can easily overcome several kilometers on it.

Of course, it is much more interesting and useful to train on the street, because uneven terrain creates an additional load, landscapes allow you to distract, and fresh air gives tone to the body. In addition, street "pokatushki" is much more useful for the cardiovascular system than training on a stationary bike. Nevertheless, the simulator also allows you to lose weight and improve your condition. In any case, the bicycle is included in the best exercises for weight loss of the hips, because it is the extensors of the legs that receive the main load.

One of the options for optimizing training time is cycling to work. This is a great way to recharge from the morning positive energy and stimulate the acceleration of metabolism, which will allow the body to spend more calories throughout the day. Well, returning from work on a two-wheeled friend, you can consolidate the success of morning exercises and have a great rest. After the evening classes you will have a sound healthy sleep. Of course, this method is relevant in those areas where there are bicycle paths or car traffic allows you to safely ride on simple roads. Otherwise, it's better not to take risks, because such a ride will give only negative impressions.

The best set of exercises for losing weight at home can include training on an exercise bike. Of course, this is not as effective, but it is also very useful. The advantage of this training is the ability to develop a great speed without worrying about control and the prospect of falling. Exercise bike will cost more than a bicycle. And not to buy it, you can go to the gym, where it is possible to include in the training program something useful.

Elliptical trainer

Classes on this simulator can also enter the complex "Best exercises for losing weight at home." This training allows you to develop a body and cardiosystem without stress on the joints. Thanks to the movable grips, you can load both the upper and lower parts of the body. By adjusting the lift and the inclined plane, as well as the reverse movement, you can select the most appropriate level of intensity.

A man of medium build, training on an elliptical simulator, can burn about 600 kilocalories per hour. Despite the fact that the simulator imitates the running movements and movements of the skier (incidentally, skiing also burns calories well), it does not load the joints. Due to this property, it is more accessible for people with arthritis, obesity and musculoskeletal diseases.

To burn more calories, it is recommended that you hold on to the hands during class. This will additionally load your hands and shoulders. Try not to think about burned calories. It is much more useful to monitor the heart rate. It should be about 85% of the capacity of your body. Picking up the load in such a way that this frequency is preserved, you can achieve the most effective result.

This type of training can be attributed to the best home exercise for weight loss, but the simulator is relatively large and takes up a lot of space. Therefore, many will prefer to engage in it in the gym.

Tennis

Complex "the best exercises for weight loss" continues to be a well-known game, like tennis. It allows you to burn about 600 kilocalories.

This kind of physical activity is suitable for those who like to train in the company. It also will be enjoyed by those who do not like sports, but like the feeling of victory. The competitive aspect is able to stimulate even the most lazy people.

Playing tennis allows you to develop flexibility, coordination, correct posture, as well as throw out negative emotions and increase stress resistance.

During the game of tennis, the muscles of the hands, feet and the press are included in the work. In addition to the body, the head also trains, because it is impossible to do without the ability to plan your actions and take a quick decision. Such exercises increase the functionality of the brain and improve memory. And scientists from the National Institute of Health argue that tennis helps increase bone tissue.

Interval high-intensity training

We continue the best set of exercises for losing weight at home with this interesting technique. It is suitable for those who care about weight loss. This training requires only 20 minutes of time at least three times a week. At the same time, it allows you to burn calories effectively and accelerate metabolism.

Interval high-intensity exercises are well combined with other types of training. They consist of short explosive approaches, alternating with less intense activities or complete rest.

For those who have not previously engaged in sports in this way, you need a couple months of preparation. It can be simple cycling, running, swimming and even walking. The main condition is the alternation of active and passive intervals.

It's worth starting with a five-minute warm-up. The sixth minute is the performance of the exercise with maximum impact and intensity. Then a minute of rest and so on in a circle, without taking into account the warm-up, of course. After five rounds, you should rest for three minutes. This is just one variation of interval training. By the way, the best exercises for weight loss of the abdomen are much more effective when using this method of training.

This method of losing weight is also noteworthy in that, more than others, it develops endurance. After two weeks of training in the interval training method, you can increase your endurance to a level that is achieved after two months of practicing a simple run.

CrossFit

This type of exercise is suitable for those who regularly exercise. This is evidenced at least by the fact that initially the crossfit was intended for the training of special forces.

Training includes weightlifting, development of endurance, jumping-explosive exercises (plyometrics), speed training, and finally - the development of strength.

Doing crossfit is not boring, because unlike any other programs, it does not consist of repeated repetition of the same actions, but of the many types of physical activity that create one large fat burning workout.

This program is built on the basis of accumulation of the main components of physical fitness: flexibility, endurance, speed, strength and coordination.

Every new training day you need to perform actions that were not in the past lesson. Alternatively, the day program can contain 20 pull-ups on the bar, 30 push-ups, 40 repetitions on the muscles of the press and 50 sit-ups. Between actions is a three-minute break. The duration of one lesson, if done correctly, does not exceed 20 minutes. To get the most out of this technique, you need to train at least 3 times a week.

Crossfit burns fat very effectively and helps to improve both the physical form and metabolism. Naturally, this technique is not suitable for people with a weak heart and cardiovascular diseases.

Step aerobics

Those who are looking for the best exercises for losing weight legs, it is worth paying attention to this section. Everyone knows that simple walking on the stairs has a very positive effect on the health of the cardiovascular and respiratory systems, and also allows you to burn excess calories. The same principle became the basis of this kind of fitness, like step aerobics.

One class burns up to 500 kilocalories. Usually it lasts about 50 minutes, but you can start with 20. The best exercise for weight loss is not so much, but step aerobics is necessarily included in their list. The essence of this system is the use of a special platform, which you need to climb. Depending on the level of training of the athlete and his goals, the height of the platform can vary.

In the process of training, the main load falls on the lower part of the body, however, virtually all muscle groups are optionally involved. The technique comprehensively develops the body and improves its flexibility. To increase efficiency or reduce training time, you can use additional weights. As a platform, a stable object with a height of the order of 10 cm, on which two legs can be placed, can approach. Thus, step-aerobics is included in the best exercises for slimming your feet at home.

This technique is often used for the rapid recovery from injuries.

Exercise borry

This is a very simple exercise and organization exercise that can burn a large number of calories, develop a complex body and endurance, and strengthen the cardiosystem. It proves that the body weight is enough for a good workout.

So, the exercise in the basic form consists of the following stages:

  • Squat and palm rest on the floor in front of you;
  • Straightening the legs and taking the position of "lying down";
  • Return to squat position;
  • Pushing upward as high as possible: hands are pulled upwards, and the entire body is straightened.

That's all. There are also weighted varieties of burr:

  1. With push-up. That is, after taking an emphasis lying on the bench press is done, and then the return to squat position.
  2. Weight loss. Hands, before they wave up, take some load.

Beginners who find it difficult to jump out of a squat can simply get up instead of jumping.

The round consists of alternating 30 seconds of brew and 30 seconds of rest and lasts 2-3 minutes. In the passive phase, it is recommended to perform a so-called shadow battle - vigorous strikes into a fictional goal, which increases the effectiveness of training.

Beginners make up to four rounds with a one-minute break between them. And advanced athletes reach up to 6 rounds with a 30-second break.

Those who are interested in the best exercises at home for weight loss, must pay attention to this simple and effective technique. You can do brews 3-5 times a week as separately, that and as a warm-up before the power loads.

When is it better to do weight loss exercises?

You can train at any time of the day, the main thing is that between sessions and sleep, as well as eating, there was a gap of a couple of hours. Do not load yourself in the morning, until the body has not managed to wake up. Just before bedtime, the load is also useless. Ideally, if possible, exercise should be done in the afternoon.

Conclusion

Here we are with you and considered the best exercises for weight loss. Everyone can choose for themselves the most suitable, the main thing is that the classes are meaningful and do not harm the health. Do not overtrain, it will lead to far more unpleasant consequences than a couple of extra pounds. Remember that health is more important than beauty!

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