The fight against excess weight includes many factors, while the sports component is one of the most significant in this matter.. Regular exercise allows you to develop muscles, correct posture, improve health, and get rid of extra pounds.. In addition, playing sports for weight loss gives energy for the whole day and improves mood, according to Pannochka, an online publication for girls and women from 14 to 35 years old.. net Sports for weight lossExercising 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, which sport for weight loss to choose in order to achieve the best results?
Swimming. This is an ideal sport for weight loss, which has a general healing effect on the entire body, strengthens various 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 exercises.. Before you start exercising in the water, you should do a warm-up to warm up the body - do squats, tilts, rotations. On average, 400 calories are consumed per 45-minute workout.;
Cycling. Getting more and more popular every year. Regular workouts three times a week for at least 30 minutes will help in a short time to get rid of excess weight, tighten and strengthen the muscles of the legs, hips and buttocks. Is the best sport for weight loss;
Fast walk. A healthy and effective sport in terms of combating excess weight. Ordinary walking at a fast pace can do wonders with a figure.. The advantage of this sport for weight loss is that it can be practiced at any time of the year and anywhere.. Walking helps speed up metabolism and fat burning process. Recommended for people with diseases of the joints of the lower extremities and spine, heart disease. Great for untrained people. It is necessary to walk every day at a fast pace up to 10 thousand steps. Burns approximately 200 calories in one hour;
Jogging. It is an alternative to walking and the best answer to the question of what sports to do to lose weight. Especially effective running at an average pace for long distances. They need to do at least three times a week. About 600 calories are burned in half an hour of training;
Other effective sports for weight loss: roller skating, skiing, tennis, football, dancing, rowing, horseback riding. Choosing the best sport for weight loss depends on the preferences of the individual.. 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 in the gymEvery sport is good for your health and promotes weight loss. It will also effectively help to solve the problem of excess weight classes in the gym.. What are the features of classes and how to lose weight in the gym?
When starting training, you first need to know that each person requires an individual training program.. A trainer will help you compile it, based on the level of training and the desired results.. When building a training plan, it should be borne in mind that for quick weight loss, you need to work on different muscle groups every day..
Each exercise on simulators or sports equipment for maximum results should be repeated 15-20 times in 3 sets. Warm up for 5-10 minutes before starting classes.. During this time, the muscles will prepare for the load.. In addition, stretching strengthens the immune system.. Two hours before training and after - no food, otherwise you will not be able to get rid of excess weight. The duration of training should be at least one hour.. You should not train longer, as muscle mass begins to burn.
Aerobic training is the best answer to the question of how to lose weight in the gym. These are endurance exercises that strengthen the cardiovascular system, which is why they are also called cardio workouts.. Aerobic exercise increases the endurance of the heart muscle, helps lower blood pressure, increase red blood cells in the blood, reduce the risk of diabetes. Aerobic workouts include treadmill, stationary bike and elliptical trainer.
Sports for weight loss must also include strength exercises.. They help strengthen all muscle groups.. As resistance in such exercises, both their own weight and weights - dumbbells, " Strength exercises include push-ups and pull-ups.. They strengthen the muscles of the back, chest, arms, buttocks and legs, 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 to exercise to lose weightRegular exercise is the basis of any exercise for weight loss. Going to the gym 2-3 times a month or infrequent 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? Beginners can start with two workouts a week for 30 minutes. There is no point in doing less, 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 time of classes. 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 there is the main part of the exercise, during which fat is burned. At the end of training, a contrast shower is recommended..
What sports to do to lose weight? Any physical activity contributes to weight loss, so everyone can choose something of their own from a variety of sports.. But to get rid of excess body weight, exercise alone is not enough.. It is also necessary to review the diet and diet. 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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