Everyone knows that playing sports to lose weight can not only shape yourself in a normal way, but also give your body more beauty and comfort. At the same time, many do not know what kind of exercise to choose to lose weight and what kind of sport to do.
If you make the wrong choice, the results of your efforts may not be visible at all. In the end, it will undermine your desire to lose weight through exercise, because you have spent a lot of time and effort on strenuous exercise.
Most women often think that they can do without physical activity by opting for a strict diet. This is a fundamental misconception, because diet can only help to lose weight, but is not able to give the body a beautiful shape and harmony.
The ideal figure can be achieved only by playing sports and special exercises to lose weight.
Why do you choose sports instead of diet to lose weight?
Many people are looking for different ways to lose weight without training and leaving home. In fact, the effects of training are very similar to those of a strict diet. In both cases, the result will be a lack of calories in the body, which will have to be replenished with the help of human internal resources. At the same time, strict diets have a negative effect on the overall tone of the body, because the body requires high-calorie foods that give it strength.
In addition, diets stimulate the body to receive energy directly from muscle tissue, which can lead to exhaustion and loss of strength. In turn, physical activity nourishes and strengthens muscle tissue with the energy expended, thereby protecting the health of the body. In general, exercising to lose weight not only achieves the desired result, but also tightens it without harming the body.
Another disadvantage of a strict diet is the energy savings that excess fat will still remain in the body. The human body is programmed for its own resources in case of starvation. Thus, you will starve, lose your last strength, freeze, and at the same time your body will still accumulate fat. If you choose an effective sport to lose weight, your nutrition will remain complete and you will not be deprived of high-calorie foods rich in carbohydrates. As a result, you will lose weight again without risking your health. With energy expenditure for training, your metabolism will increase and you will be able to burn about 2 kg in half a month. To do this you just need to do a proper diet and diet.
How does exercise help to lose weight?
The most effective exercise helps to lose weight in 4 ways.
- You can burn 150-1200 kcal in just one hour during training. The number of calories burned directly depends on a person's physical shape and weight.
- Physical activity helps to release adrenaline into the bloodstream. It, in turn, is a catalyst for lipolysis (the breakdown of fats within cells).
- Training increases the level of metabolism, and thus increases the caloric intake for vital functions of the body by about 18-20% more than normal. Calorie expenditure continues even after exercise, ie when a person is sleeping or resting.
- Exercising regularly burns fat and strengthens muscle tissue. As a result, the skin becomes elastic. The body becomes toned, delicate and attractive.
How to lose weight through exercise?
First of all, it is worth choosing the right type of training, because an amateur approach can put an end to your efforts and result in disappointment.
The human body can obtain energy in two ways:
- aerobic method (used in the production of oxygen energy);
- anaerobic method (oxygen is not used in electricity production).
According to this, the types of training are divided into aerobic and anaerobic. In the first case, the human body functions continuously for a long time. This includes activities such as running, skiing, dancing, swimming, aerobics and cycling. In the second case, it performs body functions while lifting heavy shells 3-7 times in 1 approach. This includes everything related to the lifting, pulling and throwing of mass objects. In a general sense - weightlifting.
Depending on what you want to change in your figure, it is extremely important to choose the right exercises to lose weight. For example, anaerobic exercise helps increase muscle mass. This will help you work your hips or chest. However, after giving the hips the shape you want, you still need to burn the fat, otherwise your roundness will be hidden under their layer. Therefore, you will have to return to aerobic exercise. This is the best sport to get rid of excess calories.
Aerobic exercise promotes the rapid development of mitochondria. These are small structures inside the cells that help break down the layers of fat. The number of calories lost is directly related to the number of mitochondria in your body's cells. In addition, aerobics is a catalyst for the release of enzymes that are able to burn excess fat. After aerobics, muscle tissue recovers faster after weightlifting. Therefore, you can increase the number of exercises to 4-5 times a week.
During aerobics, fats are burned directly during exercise. By doing weightlifting, you will start burning less fat 1 hour after leaving the gym. At the same time, it will still recover due to the rapid absorption of food in the body, facilitated by strenuous strength training.
When choosing the best sport to lose weight, it should be borne in mind that aerobics is also very good for the heart. The fact is that during physical exertion, the heart beats a lot of blood in one beat. Therefore, the heart rate of a person who does aerobics is much slower than that of a person who does not do it normally. For this reason, the athlete's heart rests more calmly, which ensures his long-term performance.
How to lose weight with aerobics?
You need to do both anaerobic and aerobic exercise to create perfectly rounded shapes without oily layers under the skin. If excess weight is not an obstacle for weightlifting, then you can start training both types at once. Otherwise, you need to lose weight first and only then continue to gain muscle mass. Aerobic exercise with any physical activity will help you lose weight. Below is a description of what sports you need to do to lose weight without unnecessary costs and worries.
One of the best and most affordable options is a bike or sports bike. 450-1100 kcal are burned per hour while cycling or training on a sports bike. In addition, it is an easier physical activity than running or stepping aerobics. As you know, such exercises are quite difficult for people who are overweight. When choosing a type of activity, keep in mind that cycling will entertain you and time will fly by. A sports bike, in turn, will allow you to train for a long time without unnecessary discomfort with the correct position of the body.
In addition to cycling, walking or jogging provides good physical activity. It does not require additional costs and sports equipment. You can enjoy walking. For example, try to walk to work and get up earlier than usual. 300-800 kcal are burned for 1, 5-2 hours of walking. During the working week you will lose up to 3500 kcal, which is about 1. 5-2 kg per month.
The undoubted advantage of walking is the absence of tedious diets and visits to the gym. This will not only help you lose weight, but also save you money. It is enough to take something heavy on the road to walk with weights. The main thing is to distribute the weight evenly on both hands, or put the item in a backpack and put it on your back.
What is the best sport to lose weight at home?
You can do sports without leaving home. There are enough gymnastic exercises to lose weight, for this you only need a mat and space. Below are the most effective training rules at home.
- Squat. In a standing position, it is necessary to sit as much as possible, squeeze the hip muscles vigorously and return to the starting position.
- Push-up. To bend your elbows at an angle of 90 °, you should stand on all fours, moving your arms in different directions. Lower your chest as low as possible, then return to the starting position.
- Steps. Stand on the stairs with one foot, lift the other up, then return it to its original position and do the same with the other foot.
- Horizon. From a standing position, you should lift your legs back and bend your chest forward parallel to the ground, trying to stay in this position as long as possible.
Repeat each exercise about 15-20 times. This complex is conducted at home 3 times a week. It can be divided into different groups and implemented daily.
Exercises for home training are designed to lose weight and strengthen almost all muscle groups, giving beauty and harmony to the figure. Losing weight at home is a dream come true. You just need to decide what is best to do on certain days and choose the right set of exercises. Remember that you need to lose weight slowly, otherwise it will return very quickly and will damage your health.
Nutrition control during training
When playing sports, you need to monitor the number of calories consumed. Research shows that people who exercise regularly consume more food if they are not monitored on time. Of course, strenuous exercise increases appetite, and a person needs to be satisfied because he needs strength for future activities. These reasons are the main source of excess calories in the body. This adjustment will not help you lose weight. Everything will stay in place or you will gain more weight.
If you want to lose weight effectively, do not exceed your individual diet, but it is better to eat 80-85% of it.