Losing weight is easier said than done, and there is no
magic pill for removing pounds. Instead, you must burn more calories than you
take. This means a healthy diet, as well as a combination of cardio and weight
training.
Ready to shed stubborn pounds? Here's a look at some of the
best cardio exercises and weight training to lose weight, as well as advice to
be active during the day.
4 cardio exercise to lose weight
Cardiovascular exercise (or cardio) increase in heart rate.
Here are some of the most effective forms of exercise for weight loss, because
the higher the beat of your heart, the more fat you will burn, explains
Multezam Sheikh, a fitness trainer and nutritionist to FAMFITS.
In order to lose weight or maintain weight loss, you will
need up to 300 minutes of moderate physical activity per week, according to the
Mayo Clinic. On average, about 60 minutes, five days a week.
If you are busy, divided into three small cardio workout a
day. Example: exercise 20 minutes in the morning before work, walk for 20
minutes on your lunch and exercise for 20 minutes after lunch.
Great cardio to help you lose weight, include:
1. Low intensity cardio
You do not have to exercise at a high intensity to lose
weight. If you are a beginner or have physical limitatons, low intensity cardio
can also help you burn calories and release pounds.
These workouts include jogging, biking, walking for food,
swimming and aerobics. Start slowly and gradually increase the intensity as she
adjusts to her new life.
He points to the 60 minutes of cardio a low intensity for
five days a week. How you are physically angry, wearely carry arms while
trotting, walking or aerobics.
2. Pass the rope
Jump rope is not only improves coordination and cognitive
function, but the intensity of training increases the heart rate, which helps
you burn about 1,300 calories per hour, Shaikh said.
Heating with 8 to 10 hops.
It then jumps continuously for 1 1/2 minutes.
Rest for 15 to 30 seconds and repeat.
Perform 3 sets.
You can change your routine, too. Skip one placed in one
leg, set with both feet and set while running in place.
3. Burpees.
Burpees plants sit-ups, push-ups and jumping. This is an
effective training, because it burns fat from your total body, and training
several muscle groups such as chest, leg and core, Sheikh said.
Make 10 repetitions of 30 seconds and then relax for 30
seconds.
Repeat for 5 minutes.
4. High Intensity Interval Training (HIIT)
This cardiovascular system of education has increased in
popularity due to its ability to maximize the loss of calories and fat loss. It
involves intense bursts of exercise to raise your heart rate, followed by 15
seconds of rest.
HIIT is great if you do not have much time. You can exercise
for a shorter period of time, but to complete the more intense and strenuous
training. As a result, it will continue to post calories for several hours
after exercise, the sheikh says.
Here is a sample HIIT routines:
Full bum for 45 seconds and rest for 15 seconds.
Next, make a moon jump for 45 seconds, then 15 seconds of
rest.
Full Burpees for 45 seconds and rest for 15 seconds.
Repeat for 10 to 20 minutes.
You can also include other movements, such as mountain
climbers, and squats.
Or, you can try to complete HIIT training on a treadmill:
Heating for 5 minutes.
Then Sprint intensity at a high speed for 1 minute.
Walk for 30 seconds, and then re-run with high intensity
speed for 1 minute.
Perform 8 to 10 sets.
5 weight training exercise to lose weight
While training the force only has quick results, do not
ignore the weight training or weight training during weight loss.
These workouts can ignite your metabolism. And because they
build muscle mass, it will burn more calories during exercise and at rest,
according to Stephanie Blozy, an expert in the science of exercise and the
owner of the fleet feet in West Hartford, Connecticut.
Large weight exercises and weight training to help you lose
weight, include:
1. Kettlebell Swings
This full-body training, demanding increase the heart rate,
increasing the strength of your arms and legs and help to develop a strong
core, explains Blozy.
Fill in the two arms swing weight for 20 seconds.
Rest Duran.
