Exercise is one of the pillars for losing weight. According to Self magazine, youneed to eat right, make the exercises part of your routine, work your workouts, and find a type of exercise you like. If you can do all this, the probability is great of losing weight.
Not all exercises are created equally. So there are exercises that will help you lose weight more effectively. Remember that if you have not exercised regularly, you need to start slowly and gradually increase.
You may not be physically able to do some of these seven exercises, but you can follow the intensity suggestions that accompany each exercise.
Get ready to burn some of that fat!
7. Jump rope
Women’s Health recommends skipping rope as it is one of the main fat burners. If you can jump 120 times a minute, you’ll burn between 667 and 990 calories in an hour. As an added benefit, this will tone your entire body!
Your rope should be long enough for the cables to be at shoulder level when the rope touches the ground. Jump on the rope. Jump for a minute, rest and start over. Gradually increase your time and speed. Vary the speed and intensity for greater effect.
6. High intensity interval training
Running can burn almost the same amount of calories as jumping rope. Don’t run miles or for a long time. Instead, run as fast as you can for 20 seconds, run slowly for 40 seconds, and repeat.
The recovery period is important. Don’t skip that period! This type of training is called high intensity interval training (TIAI). It forces your system and helps burn fat.
You can do TIAI by riding a bike or on exercise bikes, hiking, as well as other forms of exercise.
5. Bodybuilding
Endurance training builds muscle and burns fat. It also increases your basal metabolism and helps you burn calories even when you’re not doing exercises. Do bodybuilding three times a week, and change your repetitions or weights every three weeks.
For example, lift 10 kilos in three series of fifteen surveys. Then increase two kilos and decrease the three sets to 10 withdrawals; then decrease 2 kilos of the original weight and increase the three sets to twenty lifts.
4. Boxing kickboxing
Boxing and kickboxing are forms of interval training, in which you can’t anticipate breaks, making exercise more challenging. Learning to punch correctly uses your torso as well as your arms.
Train for ninety seconds and rest thirty seconds. Exercising with other people is a lot of fun and a good teacher will keep you moving and motivated.
Boxing isn’t just standing up and throwing punches. There are many movements, swerve and braiding, or as Ali said: “move like a butterfly…”
3. Kettlebell
Kettlebells have existed for a long time – they were popular in the late 19th century as a gentle exercise. In reality, the effects of an TIAI with kettlebell lasts 36 hours!
Experts suggest switching between upper and lower limbs exercises without a rest period for maximum efficacy. Complete three moves and change.
Be sure to do the exercise properly, for safety and maximum effectiveness. Low-impact workouts exercise the whole body and intensity burns fat.
2. Race
The exercise that least requires equipment. Just make sure your sneakers are of good quality! Vary your running speed or use climbs to increase your workout.
The fearsome running mat and elliptical equipment are great for an indoor run, and allows you to add climbs. Wrap the muscles of your glutes and thighs to burn extra calories.
If you can’t run, walk on climbs, change your speed and you can still achieve proper training.
1. Push-ups
A flexion uses the muscles of the leg and buttocks for maximum calorie burning. Start with your feet apart and hands around your waist. Take a step forward with one leg.
Keep your back straight, lower your body until it forms a 90 degree angle between your rear and front leg. Get up and take a step back. Repeat with the other leg. Do three cycles ten times on each side.
If you can’t squat to the end, go as far as you can. You’ll get better over time.
conclusion
Eat properly – that means cutting calories and ensuring that every calorie is working for you, not against you. Find something you like to do and persist.
Vary the intensity of your workout. Use your muscles to your advantage. Your buttocks, thighs and torso should be involved for maximum calorie burning.
If you have physical limitations, you can still exercise. Find a good trainer to teach you how to exercise properly and develop a program for you. Start slowly and gradually increase.
