Tip 1: Aerobic weight loss training

Sport and Fitness

Tip 1: Aerobic weight loss training

Aerobic training is an ideal way to raise your spirits, improve your health, and put yourself in order. Aerobic exercise leads to weight loss, fat reduction, healthy heart.

It is no accident that this sport is called aerobictraining. "Aerobic" literally translates as "supplying oxygen." Physical activity leads to the supply of oxygen to the muscles and organs, and this causes the entire body, including the heart, lungs, vessels, to work as actively as possible.

Aerobic exercise in combating obesity

Aerobic exercise for endurance - idealway to get rid of excess fat in the body. You will not only train muscles and organs, but you will also have a sports figure. The main condition - the intensity of the load during the aerobic exercise should remain constant and equally low, this is what will allow the most effective activation of fat metabolism. The first 20-30 minutes is just a physical load for endurance. If you do not stop and continue aerobic exercise further, the body will start using its own fat reserves to obtain energy. That is, in the first 30 minutes, for the most part, energy is taken by their carbohydrates; then, if the intensity is unchanged, the stored fat is intensively burnt. The duration of classes is directly proportional to the lost sediment. The duration of the load should be at least 50-60 minutes. And, in order not to suffer from monotony, just diversify your workouts, forcing different muscle groups to work.

What are aerobic workouts?

Step-training, biking, walking andeven swimming - these are all aerobic workouts. They also include fitness and dancing, skis and skates and more basketball, tennis, breaks and much more. Aerobic exercise is most often recommended by a doctor to patients diagnosed with obesity, diabetes, chronic diseases, and people who have sustained injuries. Regular aerobic sports give only a positive result, such as weight loss, fat mass, weight loss and maintaining the achieved form. And, of course, thanks to aerobic training, you will develop endurance and love for a sportive way of life.

Tip 2: Best Weight Loss Exercises

Low weight loss exercises are best because they provide stable results with minimal risk of traumatism during classes.

Doctors say that a safe level of lossweight is an indicator of 0.45-0.9 kg per week. To achieve this goal, it is necessary to burn 500-1000 calories per day or eat less by 500-1000 units each day. You can also combine these two methods. Physical sessions lasting more than 250 minutes a week provide significant progress in losing weight.

Aerobic exercise

Such low-intensity occupations burna significant amount of calories. Examples include walking, cycling and using an elliptical machine. To improve the state of health, it is necessary to give training at least half an hour five days a week. For weight loss, the amount of time consumed should be increased to 45-60 minutes per day.

The rate of burning calories

The amount of calories burned depends not only onexercises and their intensity, but also on weight. For example, people who weigh between 70 and 84 kg will burn approximately 298-356 calories per hour of walking at a rate of 5.5 km per hour; 520-622 calories per hour riding a bicycle at a moderate pace; 670-800 calories per hour using an elliptical machine. If you want to speed up the process of losing weight, you need to increase the speed, intensity level or duration of classes.

Power training

Adding those (push-ups, exercises withdumbbells) will increase your strength, contributing to weight loss and injury prevention. The combination of strength training with aerobic exercise provides the most effective weight loss. However, be careful. If the strength exercises are not properly performed, you can seriously hurt yourself.

Tip 3: Anaerobic and aerobic respiration

Many women and men are overweight,which must be thrown off in a short time and with minimal damage to one's own health. There is a special technique that involves physical exercises for effective weight loss.

As a rule, there are two main methodsbreathing, which are used in physical training. The first species is anaerobic respiration, the second - aerobic respiration. The main purpose of the respiratory system is the development of molecules, which are commonly considered energy accumulators. As a rule, all energy is stored inside these molecules, and when it is wasted, a gradual volume recovery occurs. Aerobic exercises at home assume the use of oxygen as an acceptor. To do this, the lungs of a person are included in the process, with the help of which oxygen is absorbed more actively and to a greater extent. The state of the internal organs has a direct effect on the effectiveness of this method of training for weight loss. Regular training of the lungs allows to strengthen and develop activity, which undoubtedly affects the overall health of the person. Anaerobic respiration is a faster process, since another group of molecules is connected to work, for the activity of which no oxygen is required. Often used for strength training. But these activities are often accompanied by the formation of lactic acid in the muscle tissue, which is the cause of the appearance of painful sensations. To avoid this, you need to increase the load gradually, and train regularly. Not all people have the time and opportunity to visit gyms or gyms. Therefore, aerobics for losing weight at home is the best option for effective weight reduction. In the class, it is advisable to practice aerobic respiration in order to get a good result in a relatively short period of time. During the training, the fat tissue is rapidly burned. It should be noted that aerobic respiration must be started at the warm-up stage in order to prepare the body for the future load. As a rule, the process of fat burning begins after the first half hour of training. For those who are engaged regularly, the fat base begins to "melt" after the first 10 minutes of exercise. To begin, conduct classes approximately 2-3 times a week. This will be quite enough for the gradual adaptation of the body and the elimination of possible overload. Gradually increase the number of trainings up to 4-5 times. Of course, the frequency of classes is directly influenced by the lifestyle and work schedule. But even after a tiring day of work, you can allocate half an hour to conduct elementary exercises at home. Before starting classes, choose comfortable clothes for yourself, on which the final result will depend. Of course, there should be no restraining movement of clothes, pressing elements (straps, tight elastic bands, seams) and dangling edges. Clothing should promote the activity of the human body. It is advisable to choose energetic music, under which various exercises will be more fun and cheerful. The combination of elements of aerobics and dance movements makes classes more vivid and memorable. The first shifts in the fight against excess weight and fat deposits can be noticed after the first classes. Also increases the effect of physical exertion, an additional course of massage, a balanced diet, water procedures, applying special means to give the skin smoothness and elasticity, etc.

Tip 4: 5 tips for safe weight loss

To lose weight, you need to eat little or noto give up food? This is a great misconception. This approach is very harmful for health, undermines metabolism and can lead to very sad consequences. It should be remembered that it is impossible to lose weight properly without physical exertion. As the doctors say: "A diet without sport is a stomach ulcer."

Tip 1

Your diet should be adjusted so that inIt was as fast as possible carbohydrates. Of course, they can be consumed in large numbers, but only before the loads, physical or mental. Fast carbohydrates are all sweet, and also flour, rice and potatoes.

What is recommended to remove from the diet:

- cakes;

- Confectionery, bakery products;

- pasta;

- rice porridge, dairy including, as well as boiled rice;

- fried and fried potatoes.

Potatoes can be eaten in the morning andonly in a boiled form. White rice should be replaced with dark varieties, brown, wild or black. Bread should be replaced with rye or whole grains, preferably bezdozhzhevoy.

Tip 2

Do not starve for a long time. Wanted to eat - eat, choosing low-calorie food. Multiplicity of food intake should be 5-6 times a day, but in very small portions. Such frequent meals will speed up your metabolism, and this in turn will help burn fat to the maximum.

Tip 3

Eat as many vegetables as possible. Especially green, this: leaves of lettuce, greens, celery, cabbage. It sounds trite, but vegetables are low-calorie and rich in minerals and nutrients, which will help you feel good. And here there is an interesting rule: the more colors in your plate, the better.

Tip 4

Do not ignore the morning receptionfood. Breakfast is the main food. It is he who gives a charge for the whole day, and also helps to disperse the metabolism even more. The best solution for breakfast will be oatmeal with some fruit or nuts. You can afford a sandwich of whole grain bread with lean meat. Preferably, a turkey or chicken.

Tip 5

Do not pursue quick results. Quickly dropped pounds as quickly return to you. It takes a long time for the results to appear and even more so that they are fixed. It is also worth remembering that exercises with iron in the gym are quite effective, but you need to work on a program that is different from the program of bodybuilders. You need to work with a small weight, because the main thing is the number of repetitions. A small weight and consistency of exercises will give your body a tone, mobility and flexibility, as well as with small scales you will protect yourself from injuries. The intensity of training is the main condition for losing weight. Aerobic loads should be included before and after training, and the total duration of it should be at least 40 minutes. This is the minimum time for depletion of glycogen stores. After it begins to burn already fat. If training in 40 minutes for you is a hard test, it will mean that you took too much work. In this case, you should, reduce the weight, or replace running with walking.