Everyone is aware that by playing sports for weight loss, you can not only bring yourself into normal shape, but also give the body more beauty and relief. At the same time, many do not know the type of exercise to choose and the type of sport to do to lose weight.
If you make the wrong choice, the results of your efforts may not be visible at all. In the end, this will affect your desire to lose weight by exercising, as you have spent a lot of time and effort on strenuous workouts.
Often, most women assume that they can do without physical activity, preferring a strict diet. This is an opinion that is fundamentally wrong, because diet can only help to lose weight, but it is not able to give the body a beautiful shape and harmony.
The ideal figure can only be achieved by playing sports and doing special exercises for weight loss.
Why choose not diet, but exercise for weight loss?
Many are looking for different ways to lose weight without exercising and without leaving home. In fact, the effects produced by exercise are quite similar to a strict diet. In both cases, the result will lead to the fact that the body forms a lack of calories, which need to be filled with the help of the person's internal resources. At the same time, a strict diet has a detrimental effect on overall body tone, as the body needs high -calorie foods that provide strength.
In addition, diet provokes the body to receive energy directly from muscle tissue, which can eventually lead to fatigue and loss of strength. Next, physical activity nourishes and strengthens muscle tissue with the energy released, thus maintaining the health of the body. In general, doing sports for weight loss, you achieve not only the desired result, but also harden the body without causing damage to it.
Another disadvantage of a strict diet is energy saving, where excess fat will still remain in the body. The human body is programmed for its own reserves in the event of starvation. So you will exhaust yourself with hunger, lose your last strength, you will freeze, and at the same time the fat in the body will still be stored. If you choose effective sports for weight loss, your diet will remain complete and you will not miss out on high -calorie foods rich in carbohydrates. As a result, you will still lose weight without endangering your health. With the expenditure of energy for exercise, metabolism will increase, and you will be able to burn about 2 kg in half a month. To do this, you just need to create a proper diet and diet.
How does exercise help you lose weight?
The most effective sports promote weight loss in 4 ways.
- During training, you can burn 150-1200 kcal in just an hour. The number of calories burned directly depends on a person’s physical shape and weight.
- Physical activity contributes to the release of adrenaline into the blood. He in turn is a catalyst for lipolysis (the breakdown of fat in cells).
- Exercise increases the level of metabolism, thus triggering the use of calories for life support of the body by about 18-20% more than under normal circumstances. Calorie expenditure continues even after exercise, i. e. when a person is sleeping or resting.
- By exercising regularly, one burns fat and at the same time strengthens muscle tissue. As a result, the skin becomes elastic. The body becomes toned, slender and seductive.
How to lose weight through sports?
First of all, it is advisable to choose the right type of training, because the amateur approach can end your efforts and end up frustrating.
The human body can obtain energy in 2 different ways:
- aerobic methods (oxygen is used in power generation);
- anaerobic method (oxygen is not used in power generation).
Based on this, the types of training are divided into aerobic and anaerobic. In the first case, the human body functions without interruption for a long time. These include activities such as jogging, skiing, dancing, swimming, aerobics and cycling. In the 2nd case, the body functions when lifting a heavy projectile 3-7 times in 1 approach. This includes everything related to lifting, pulling and throwing large objects. In a general sense - lift weights.
It is very important to choose the right exercise to lose weight depending on what you want to change in your body shape. For example, anaerobic exercise contributes to the growth of muscle mass. It will help to work on the shape of the buttocks or tighten the chest. However, after giving the desired shape to the buttocks, you still need to burn fat, otherwise round you will be hidden under its lining. So you need to go back to aerobic exercise. This is the best sport to get rid of excess calories.
Aerobic exercise contributes to the rapid development of mitochondria. These are small structures inside the cell that help break down the fat layer. The number of calories lost is directly related to the number of mitochondria in your body cells. In addition, aerobics is a catalyst to the release of enzymes, which are also capable of burning excess fat. After aerobics, muscle tissue regenerates faster than after weightlifting. For this reason, you can increase the number of exercises up to 4-5 times a week.
During aerobics, fat is burned directly during exercise. By doing weight lifting, you will start burning a small amount of fat 1 hour after leaving the gym. At the same time, he will still recover due to the rapid absorption of food in the body, which is facilitated by grueling strength training.
When choosing the best sport for weight loss, it must be taken into account that aerobics is also very beneficial for the heart. The fact is that during the period of doing physical exercise, the heart pumps a large amount of blood in 1 stroke. Because of this, a person engaged in aerobics, the pulse in a normal state is much slower than a person who is not engaged. For this reason, the athlete’s heart is more at rest in a calm state, which ensures its long -term function.
How to lose weight with aerobics?
To create a perfect round shape without the presence of a layer of fat under the skin, it is necessary to engage in both anaerobic and aerobic exercise. If being overweight is not a barrier to weight lifting, then you can start training both types at once. If not, you need to first get rid of excess weight and only then proceed to gain muscle mass. Aerobic exercise with any type of physical activity will help you lose weight. The following describes the sports that need to be done to lose weight without unnecessary cost and discomfort.
One of the best and easiest options is a bike or exercise bike. When riding a bike or exercising with an exercise bike, 450-1100 kcal is burned in an hour. In addition, it is an easier physical activity than running or step aerobics. As you know, this type of exercise is quite difficult for overweight people. When choosing the type of activity, be guided by the fact that cycling will entertain you and time will pass. An exercise bike, in turn, will allow you to train for long periods of time without unnecessary discomfort with the correct body position.
In addition to cycling, walking or running with weights provides good physical activity. He does not need additional costs and sports equipment. You can enjoy walking. For example, try walking to work, getting up earlier than usual. For 1. 5-2 hours of running, 300-800 kcal is burned. During the working week, you will lose up to 3500 kcal, which is about 1. 5-2 kg per month.
The undoubted advantage of walking is the absence of a grueling diet and a trip to the gym. It not only helps you lose weight, but also saves you money. To walk heavily, it is enough to take something heavy on the road. The main thing is to distribute the weight evenly on both hands or put the item in a backpack and place it on your back.
What is the best sport to lose weight at home?
Sports can be practiced without leaving the house. There are some gymnastic exercises for weight loss, for which you only need a mat and empty space. Here are the most effective home exercise routines.
- Squatting. In the standing position, it is necessary to sit as much as possible, tighten the back muscles and return to the starting position.
- Push-ups. You need to crawl, moving your arms in different directions so that your elbows are bent at a 90 ° angle. Lower your chest as low as possible, then return to the starting position.
- The steps. Stand with one foot on the stairs, and lift the other foot up, then return to its original position and do the same with the other foot.
- Horizon. From a standing position, you should lift your legs backwards and lean forward with your chest parallel to the floor, trying to stay in this position for as long as possible.
Repeat each exercise about 15-20 times. The complex is done at home 3 times a week. You can divide it into different groups and do it every day.
Exercises for workouts at home are designed to help lose weight and strengthen almost all muscle groups, while giving beauty and harmony to the figure. Losing weight at home is a desire that can be fully achieved. You just have to decide what is better to do on certain days and choose the necessary training group. Do not forget that you need to lose weight gradually, otherwise it will return quickly and endanger your health.
Nutritional control during exercise
While exercising, you need to monitor the amount of calories consumed. Scientific studies show that a person who regularly attends exercise consumes more food if this is not controlled in time. Of course, strenuous exercise increases appetite, and a person feels the need to eat to satiety, because he needs strength for future activities. These reasons are the main source of increased calories in the body above the norm. This arrangement will not help you lose weight. Everything will stay in place or will turn into more weight.
If you want to lose weight effectively, do not exceed your individual food intake, but preferably eat 80-85% of it.