Sunday, 19 February 2017

How to Lose Weight Quickly by Exercising

Exercising regularly is a great way to help you lose weight. However, exercise alone can not cause significant weight loss in a short time. There is no trick to lose weight fast, especially since it is not considered safe or healthy. However, incorporating certain forms of exercise can contribute to healthy weight loss. Some studies have shown that combining interval training, cardiovascular exercise and strength training helps you lose weight. In addition, supplementing the exercise routine with a nutritious and balanced diet can also accelerate weight loss.

Do between 1 and 3 days of high intensity exercises or interval training. Make adjustments to your workout plan if you train at moderate intensity or just do regular cardiovascular exercise in your routine.

It has been shown that high intensity exercises and interval training help to lose weight more than constant cardiovascular exercises. That's why it includes a few days of high-intensity exercise to help the body burn more calories and more fat per workout.

If you do not know for sure what pace you keep, determine it based on how well you can hold a conversation. If you can speak easily, you maintain a low intensity rhythm. If you find that you have a little difficulty breathing while you talk, you will most likely follow a moderate rhythm. If you can not say short sentences without taking in air, you are at a high intensity.

Specifically, interval training is a combination of moderate intensity exercises and high intensity exercises. This combination helps the body to burn more fat and increases the metabolic rate several hours after the end of exercise.

Design your own interval training routine. You can practice at home or at the gym. Designing your own plan will allow you to have greater flexibility and control your overall intensity.
Jump the rope. Try to jump for 1 or 2 minutes in a row and then rest at a low to moderate pace. Try to do 2 to 5 periods of jumping rope per day.
Climb stairs or slopes. Look for a long stretch of steps or a long slope, such as a stadium stairs or a hiking trail. Walk quickly or run, then descend to rest, repeating everything 2 to 5 times.
Do the mountaineer's exercise. Put yourself in the position of making irons and bring your knees to the chest 1 at a time. Do it as fast as possible for 1 or 2 minutes.
Sprint between periods of jogging or walking. Practice the sprint for 1 or 2 minutes, followed by a moderate jog for 3 to 5 minutes.

Includes classes of high intensity cardiovascular exercises. Instead of designing your own high intensity or interval program, many gyms offer classes designed around high intensity exercises and interval training.
Attending these classes can be easier and more fun because you exercise with other people. You may also feel more motivated if you try to keep up with others.
Take boxing or kickboxing classes. Apart from making you burn more calories, kickboxing offers many other benefits, for example: it tones the whole body, helps reduce stress and increases self confidence.
Try spinning classes. These indoor biking classes are great for any level of physical fitness because you control the endurance and speed of your workout. In addition, a single spinning class burns 500 calories per session, toning the glutes, thighs and calves.

Integrate other forms of exercise

It incorporates constant aerobic activity. In addition to high intensity exercises or interval training, there are constant cardiovascular exercises. These types of exercises bring additional benefits and also contribute to weight loss.

Constant cardio exercises encompass any activity you perform at a moderate intensity pace for a minimum of 30 minutes and you maintain that rhythm throughout the exercise.
These burn less calories than exercises, but are much milder for the body in general. In general, try to include 30 minutes to 1 hour of cardiovascular exercises most days of the week. Studies have shown that faster weight loss through exercise requires almost 1 hour of moderate intensity exercise per day.

If you have not exercised for a long time, start doing it little by little. Exercise 30 to 45 minutes every other day for 2 weeks to reduce the risk of injury. As the body gets used to the exercise sessions, you can extend them to lose weight faster.

Some aerobic activities you can try are jogging, swimming, hiking, using the elliptical, dancing or taking aerobics classes.

Includes between 1 and 3 days of weight training each week. In addition to cardiovascular exercises, it is also important to include in your routine a few days strength training during the week.
Although strength training exercises do not burn many calories on their own, they allow you to build lean muscle mass, which can help increase the body's ability to burn more calories at rest.

Try exercises with body weight. If you do not have access to a gym or weight-lifting equipment, try endurance training by doing exercises with body weight. Try the following: lizards, abs, lunges or squats to build muscle.
Combine the weight machines with the free weights. Using free weights, machines or TRX suspension bands in the gym or at home allows you to perform a greater variety of weight lifting exercises.
Alternate muscle groups. Regardless of what type of weight training you do, it is best to rest a few days between strength training exercises or at least rest and alternate between muscle groups.

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