We all know that, in a healthy body - a healthy mind. On the one hand, this means that the owner of a healthy body is always in a cheerful positive mood, and on the other hand, only a healthy approach can lead to physical health. Today we’ll talk about losing weight as a way to improve your physical condition and regulate your appearance. This simple, but important process should be approached quite meaningfully. Someone headlong seeks to lose weight before the beach season or an important event, while someone is losing weight in the long term, without harming his health, but rather - multiplying it. The second approach is more true. It requires, in addition to regular physical activity, eating exclusively healthy foods. But we’ll leave the second aspect to nutritionists, because the subject of today's conversation is the best exercises for losing weight.
Why exercise is important
As you know, movement is life, and that’s it. Only an active person can feel healthy. Our ancestors led a more mobile lifestyle, so they did not have a question about 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 resolve our condition. To lose weight often resorted 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 the burning of fat, but also improves the general condition.
So, it's time to figure out which exercises are best for losing weight.
Run
So, we will begin to consider the best exercises for weight loss with the most famous. It's no secret that running is the first exercise that helps you lose weight. In addition, it strengthens the cardiovascular and respiratory systems, as well as bones and connective tissues. During the run, about 600 kilocalories are burned.
The uniqueness of this exercise lies in the fact that it is completely natural for humans, and therefore does not have any side effects (if you deal wisely and feel your body). To run, you do not need special equipment and any specific conditions, and this is another advantage of this exercise.
To burn calories intensively, it is recommended to use high-speed interval training. They imply periodic short (0.5-2 min) explosive accelerations during the main run cycle. This type of running contributes to a more efficient and faster burning of calories, well develops leg muscles and accelerates metabolic processes.
Before you start the exercise, you need to do a little warm-up or walk for a few minutes, gradually increasing the pace. Stretching before running is not recommended. Since this exercise puts stress on the joints, it is advisable to choose comfortable and high-quality shoes for him.
Considering the best physical exercises for weight loss, you should definitely pay attention to running. Many underestimate aerobic exercise, believing that only muscle development will allow you to lose weight, but this is not true. Muscles grow under a layer of fat and burn it to a small extent, while motor activity fights fats much faster.
Walking
This exercise has the same benefits as running, but it puts less strain on the joints. Therefore, walking is suitable for those who have health problems (of course, not prohibiting walking). It favorably affects the condition of people suffering from obesity and cardiovascular disease. 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 perform it every day, after a week you can lose a pound. You can go walking anywhere. If you have little free time, just walk to work.
Swimming
Regardless of the look, swimming excellently contributes to weight loss. Performing the exercise intensively, you can burn up to 700 kilocalories per hour. In addition to losing weight, swimming helps to strengthen muscles, tone them and form the correct proportions of the body. It helps people with obesity, asthma, arthritis and musculoskeletal problems.
Engaged in swimming, a person strengthens all the main muscle groups: abs, back, legs, arms, buttocks. It can be used in combination with other activities or as a separate exercise. Of course, swimming is one of the best weight loss exercises.
A ride on the bicycle
The next item on the list of "Best Exercise for Weight Loss" is cycling. This is quite a good way to lose weight, which by the number of loads is of the average type.
For an hour of such training, you can burn 400-1100 kilocalories, depending on the intensity of movement and body weight. The degree of load also depends on the landscape.
Unlike previous sports, cycling does not load 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, as uneven terrain creates an additional load, landscapes allow you to escape, and fresh air gives the body a tone. In addition, street "pokatushki" is much more useful for the cardiovascular system than exercise on a stationary bike. Nevertheless, the simulator also allows you to lose weight and improve your condition. In any case, the bike is one of the best exercises for weight loss in hips, because it is the extensors of the legs that receive the main load.
One way to optimize your workout time is to cycle to work. This is a great way to charge positive energy in the morning 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 the morning workout and have a great rest. After evening classes, you will have a good healthy sleep. Of course, this method is relevant in areas where there are bicycle paths or car traffic allows you to safely ride on simple roads. Otherwise, it is better not to take risks, because such a ride will give only negative impressions.
The best set of exercises for losing weight at home may include exercise on a stationary bike. Of course, this is not so effective, but also very useful. The advantage of such a training is the ability to develop greater speed without worrying about running and the prospect of falling. An exercise bike will cost more than a bike. And in order not to buy it, you can go to the gym, where there is the opportunity to include something else useful in the training program.
Elliptical trainer
Classes on this simulator can also be included in the complex "Best exercises for losing weight at home." This training allows you to develop the body and cardiac system without loading the joints. Thanks to the movable handles, you can load both the upper and lower body. By adjusting the lift and the inclined plane, as well as the reverse movement, you can choose the most suitable level of intensity.
A man of average build, training on an elliptical trainer, can burn about 600 kilocalories per hour. Despite the fact that the simulator imitates running movements and the movements of a skier (by the way, skiing also burns calories perfectly), 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 hands during exercise. This will additionally load the arms and shoulder girdle. Try not to think about calories burned. It’s much more useful to keep track of your heart rate. It should be about 85% of the capabilities of your body. By selecting the load so that this frequency is maintained, you can achieve the most effective result.
This type of training can be attributed to the best home exercises for weight loss, but the simulator is relatively expensive and takes up a lot of space. Therefore, many will prefer to engage in it in the gym.
Tennis
The “best weight loss exercises” complex continues with such a famous game as tennis. It allows you to burn about 600 kilocalories.
This type of physical activity is suitable for those who like to train in the company. It will also appeal to those who do not like sports, but like a sense of victory. The competitive aspect is able to stimulate even the most lazy people.
Playing tennis allows you to develop flexibility, coordination, proper posture, as well as throw out negative emotions and increase stress resistance.
During a game of tennis, the muscles of the arms, legs, and press are included in the work. In addition to the body, the head also trains, because here you can not do without the ability to plan your actions and make a quick decision. Such exercises increase the functionality of the brain and improve memory. And scientists from the National Institute of Health claim that tennis helps increase bone tissue.
Intensive High Intensity Workout
We continue the best set of exercises for losing weight at home with this interesting technique. It is suitable for those who care only 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 efficiently burn calories and speeds up metabolism.
Interval high-intensity exercises work well with other types of training. They consist of short explosive approaches, alternating with less intense actions or complete rest.
For those who have not previously played sports in this vein, you need a couple of 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 exercise with maximum impact and intensity. Then a minute of rest, and so on in a circle, not 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 losing belly gain much greater efficiency when using this method of training.
This method of losing weight is also notable for the fact that it develops stamina more than others. After two weeks of training using the interval training technique, you can increase endurance to the level that is achieved after two months of training with a simple run.
Crossfit
This type of physical activity is suitable for those who regularly play sports. This is evidenced even by the fact that initially CrossFit was intended for the training of special forces.
Training includes weightlifting, development of endurance, jump-explosive exercises (plyometrics), training of speed, and finally - the development of strength.
Crossfit is never boring, because unlike any other programs, it does not consist of repeated repetition of the same actions, but of many types of physical activity that create one big 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 last lesson. As an option, the daily program may contain 20 pull-ups on the horizontal bar, 30 push-ups, 40 reps on the abs muscles and 50 squats. Between the actions a three-minute break is made. The duration of one session, when performed 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 efficiently and helps to improve both physical fitness and metabolism. Naturally, this technique is not suitable for people with a weak heart and diseases of the cardiac system.
Step aerobics
Those who are looking for the best exercises for losing weight should pay attention to this section. Everyone knows that just walking up the stairs has a very positive effect on the health of the cardiovascular and respiratory systems, and also allows you to burn extra calories. The same principle has become the basis of this type of fitness, as step aerobics.
Up to 500 kilocalories are burned in one session. Usually it lasts about 50 minutes, but you can start with 20. There are not so many best exercises for losing weight, but step aerobics is definitely on their list. The essence of this system is the use of a special platform, which you need to climb. Depending on the level of preparation of the athlete and his goals, the height of the step platform may vary.
In the process of training, the main load falls on the lower body, however, almost 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, any stable object with a height of about 10 cm can fit on which two legs can be placed. Thus, step aerobics is one of the best exercises for losing weight at home.
This technique is often used for early recovery from injuries.
Burpy exercise
This exercise is very simple in execution and organization, which is able to burn a large number of calories, comprehensively develop the body and endurance, as well as strengthen the cardiac system. It proves that your own body weight is enough for a good workout.
So, the exercise in its basic form consists of the following stages:
- squat and palm rest in front of you;
- legs straightening and adoption of the position of "lying down";
- return to the squat position;
- pulling up, as high as possible: while the arms are pulled up, and the whole body is straightened.
That's all. There are also weighted options for burpy:
- With push-ups. That is, after the emphasis is laid, the bench is pressed, and then return to the squat position.
- The weighting of the jump. Hands, before swinging up, take some kind of load.
For beginners who find it difficult to jump out of the squat, you can just get up instead of jumping.
The round consists of alternating 30 seconds of burpee and 30 seconds of rest and lasts 2-3 minutes. In the passive phase, it is recommended to carry out the so-called shadow fight - vigorous blows to a fictional target, which increases the effectiveness of the training.
Beginners make up to four rounds with a minute break between them. And advanced athletes go up to 6 rounds with a 30-second break.
Those who are interested in the best exercises at home for weight loss should definitely pay attention to this simple and effective technique. You can do burpee 3-5 times a week as a separate one, and that as a warm-up before power loads.
When is it best to do weight loss exercises?
You can train at any time of the day, the main thing is that between classes and sleep, as well as eating, there should be a gap of a couple of hours. Do not load yourself in the morning until the body has time to wake up. Just before bedtime, loads are also useless. Ideally, if possible, you need to play sports during the day.
Conclusion
Here we are with you and considered the best exercises for losing weight. Everyone can choose the most suitable for themselves, the main thing is that the classes are meaningful and not harm health. You should not allow overtraining, because this will lead to much more unpleasant consequences than a couple of extra pounds. Remember that health is much more important than beauty!