Spring has already come, and it will warm up very soon! At this time, many are wondering how to lose extra pounds quickly, while not harming their health. Let's tell you what kind of sport to give preference to in order to lose weight by the summer!
Any physical activity is a great ally when losing weight. But the difference is how many calories you will spend per workout and how it will affect your body. For example, strength training allows you to pump up muscles, improve body quality, burn calories and fat, but the figure on the scales can go up due to the fact that muscles weigh more than the body fat layer. With cardio workouts, kilograms will melt faster than with power ones, your body tone will noticeably improve, and the arrow on the scales will go down.
So, if your goal is to reduce weight and strengthen the body — choose cardio exercises!
The best workouts will be:
Cycling is an imitation of cycling. Now this young trend in fitness is rapidly gaining popularity in Russia. In an hour of intensive training, a person burns up to 1200 kcal! Cycling is especially good at shaping the legs, thighs and buttocks, making them slim and elastic.
Usually these are group workouts with incendiary music. The team and competitive spirit gives additional motivation to the participants, but you can buy an exercise bike for home and do it yourself. And with the onset of good weather, you can try to introduce cycling into your life to combine business with pleasure!
Rowing is not the easiest sport, as you have to work intensively with the whole body, connecting your legs. Rowing exercises strengthen the muscles of the back, arms, shoulders and abs, and also make the legs much stronger.
Up to 95% of muscles are involved in training on a rowing simulator — this is more than on any other cardio equipment! Such training requires more energy, more intensive blood circulation and a high pulse. Therefore, the fat melts before our eyes! On average, an hour of training on a rowing simulator burns 800 kcal.
Swimming increases the muscle tone of the whole body, relieves pain in the back, spine, joints, forms a beautiful chest and back. In an hour, a person can burn up to 850 kcal — this is 25% more effective than running, and most importantly, no shock load on the joints and knees!
Swimming classes are recommended for people with significant overweight, as water reduces the effect of weight on the joints, spine and cardiovascular system, which means that the workout will be much more comfortable!
Jogging can be done at any time of the year. You can train in the gym or on the street, especially very soon the weather conditions will become as comfortable as possible for this. To lose weight, you should practice three times a week for 30-40 minutes.
No need to try to run fast — it's traumatic and ineffective! There is a way to determine the correct pace: if you can talk calmly while running, then the pace is chosen correctly. But there are contraindications for running — kidney disease and knee problems.
Dancing and aerobics
If you like energetic music and group activities, aerobics will be the best sport for you! Dancing is a powerful tool for maintaining healthy joints and ligaments, burning fat and improving mood. You can do aerobics at home, because now there are a huge number of video tutorials for every taste.
Step aerobics is even more effective, which uses special step platforms during training. It is necessary to start with a low altitude and a lower pace, and gradually increase them as you train. During training, you can burn from 200 to 500 kcal!