Slimming Sports
Fighting overweight includes many factors, while the sports component is one of the most important in this matter. Regular sports activities allow you to develop muscles, correct posture, improve health, and get rid of extra pounds. In addition, exercising for weight loss invigorates the whole day and improves mood.
Sports for weight loss
Exercise is the most effective method of losing weight. You can give preference to active training, running or yoga. Also, great ways to lose weight and keep your body in good shape are swimming, dancing, exercising on simulators using sports equipment. However, what kind of weight loss sport should you choose to get the best results?
- Swimming. This is an ideal sport for weight loss, which has a general healing effect on the entire body, strengthens different muscle groups, has a positive effect on the spine, joints, and corrects posture. You need to swim for at least 30 minutes three times a week, keeping the pace and intensity of the exercise. Before you start exercising in the water, you should warm up to warm up the body - do squats, bends, rotations. On average, one workout lasting 45 minutes consumes 400 calories;
- Cycling. It gains more and more popularity every year. Regular workouts three times a week for at least 30 minutes will help you get rid of excess weight in a short time, tighten and strengthen the muscles of the legs, hips and buttocks. It is the best weight loss sport;
- Fast walk. A healthy and effective sport for fighting obesity. Ordinary brisk walking can do wonders for the figure. The advantage of this weight loss sport is that it can be practiced at any time of the year and anywhere. Walking helps speed up your metabolism and fat burning. Recommended for people with diseases of the joints of the lower extremities and spine, heart disease. Perfect for untrained people. It is necessary to walk every day with a brisk step of up to 10 thousand steps. Approximately 200 calories are burned in one hour;
- Jogging. It is an alternative to walking and the best answer to the question of what kind of sport to do in order to lose weight. Running at an average pace for long distances is especially effective. They need to be engaged at least three times a week. For half an hour of training, about 600 calories are burned;
Other effective sports for weight loss are roller skating, skiing, tennis, football, dancing, rowing, horse riding. Choosing the best weight loss sport depends on the person's preference. The most important thing in this case is to have the desire to exercise, the desire to lose weight, adhere to the systematic training and combine them with proper and healthy nutrition.
How to lose weight at the gym
Every sport is good for your health and helps you lose weight. Also, exercise in the gym will effectively help solve the problem of excess weight. What are the features of classes and how to lose weight in the gym?
Getting started training, first of all, you need to know that each person needs an individual training program. The trainer will help to compose it, based on the level of training and the desired results. When building a training plan, it should be borne in mind that to lose weight quickly, you need to work on different muscle groups every day.
Each exercise on simulators or sports equipment should be repeated 15-20 times in 3 sets for maximum results. Before starting classes, you need to warm up for 5-10 minutes. During this time, the muscles will prepare for the load. It also strengthens the immune system. Two hours before and after training - no food, otherwise you will not be able to lose weight. The duration of training should be at least one hour. You should not train longer, as muscle mass begins to burn.
Aerobic exercise is the best answer to the question of how to lose weight in the gym. These are endurance activities that strengthen the cardiovascular system, which is why they are also called cardio workouts. Aerobic exercise increases the endurance of the heart muscle, helps to lower blood pressure, increase red blood cells in the blood, and reduce the risk of diabetes. Aerobic training includes treadmill, stationary bike, and elliptical training.
Weight loss sports must also include strength exercises. They help to strengthen all muscle groups. As resistance in such exercises, both own weight and weights - dumbbells, "pancakes" are used. Strength exercises include push-ups and pull-ups. They strengthen the muscles of the back, chest, arms, buttocks and legs, and help women replace body fat with muscle tissue. The more muscle tissue, the higher the metabolic rate. This means that the body begins to burn more calories, which allows you to lose weight faster.
How much exercise to lose weight
At the heart of any exercise for weight loss is regular exercise. Going to the gym 2-3 times a month or occasionally jogging in the morning will not bring any tangible results. To get the effect of physical education, you need to train 3-4 times a week under the guidance of a trainer or on your own.
How much exercise to lose weight? For beginners, you can start with two workouts per week, 30 minutes each. It makes no sense to do less work, since the muscles will not work normally, and the excess weight will not go away. After a few sessions, you can add another workout per week, gradually increasing the session time. It is necessary to take a rest day between workouts so that the muscles have time to recover. Before each exercise for weight loss, there must be a warm-up, then the main part of the exercise takes place, during which fat is burned. A contrast shower is recommended at the end of your workouts.
What sports to do to lose weight? Any physical activity contributes to weight loss, so everyone can choose from a variety of sports something of their own. But exercise alone is not enough to get rid of excess body weight. It is also necessary to revise the diet and diet. You should eat healthy, low-calorie foods at least 5-6 times a day, in small portions. Also, in the process of losing weight, you need to drink about two liters of fluid per day, as this is an important factor in burning fat.
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