Choose an effective exercise regimen for weight loss
Regular exercise is vital to both physical and mental health. A disciplined and purposeful increase in the frequency of physical activity is often critical to successful weight loss.
The WHO recommends that people between the ages of 18 and 64 engage in at least 150 minutes of physical activity per week.
The easiest and most accessible method of physical activity is aerobic exercise.
- Examples of moderate-intensity aerobic exercise include badminton, brisk walking, cycling and tennis.
- Examples of high-intensity aerobic activity are running, swimming, team sports (soccer, basketball), etc.
- In addition, you can introduce useful rules into your routine: take the stairs instead of the elevator or escalator, get off one stop before your destination and walk, park your car a little farther from your home or office, etc.
Cardio for weight loss is essential if you exercise correctly, pay special attention to your heart rate (heart rate), and use different techniques and intervals.
Of course, it is important not only to lose weight, but also to keep your muscles toned. Exercising with weights is crucial to building a trim body. Studies show that strength training helps keep your metabolism high and prevents the loss of valuable muscle mass.
There are many exercise sets for both home and gym use.
Give preference to exercises for all muscle groups rather than localized ones. You will not lose weight in the waist and abdomen for a long time by doing exercises only on the abs, the results of many studies testify to this. The same goes for losing weight on your legs, thighs, arms and other body parts.
According to studies, one of the most common barriers to weight loss is lack of time: more than 73 percent of women surveyed said they don’t exercise for this very reason. Circle, fat-burning and high-intensity interval workouts, which take no more than half an hour, are among the most effective for weight loss, can help.
A circuit workout takes on average 30 minutes. It consists of alternating several exercises (usually 5 to 10) that target different muscle groups, with rest intervals between them. This method improves aerobic fitness and effectively burns calories.
Fat-burning workouts are basically similar to circuit training, but the complex consists of more high-intensity loads on different muscle groups that are performed without interruption. Rest is allowed only after completing a block of exercises.
High-intensity workouts, which take from 5 to 30 minutes a day, have become very popular in recent years. They alternate between maximum activity and rest (one to two). For example, you run for 1 minute as fast as possible, then walk or rest for 2 minutes slowly, then repeat all over again. Studies claim that this method of exercise helps you burn 25-30% more calories than other sets of exercises.
Learn to enjoy exercising and doing exercises to lose weight. Remember how much energy, joy, and self-satisfaction exercise gives you.