¿What are the best exercises to lose weight?
If your goal is to reach your ideal weight, improve your health and, at the same time, have the figure you always wanted, you must take into account that exercising will not be enough, we must have a balanced and healthy diet.
A balanced diet should provide macronutrients (carbohydrates, proteins and fats), micronutrients (vitamins, minerals and antioxidants) and fiber, depending on the characteristics required by each individual (age, sex, height, lifestyle, physical health, etc.).
The best thing to do is to plan your meals as well as possible, creating a weekly menu will help you to know what you will buy at the supermarket taking into account the above specifications.
Combining nutrition with the following exercises will be the path to success.
But BEFORE.... You have to warm up, whatever the physical activity, it is MANDATORY to start with simple exercises, but well done, to prepare the body for a greater effort. The purpose of warming up is to avoid sprains and strains that can cause serious injuries. Even without exercise, it is advisable to incorporate a stretching routine into your daily life, as it is beneficial to the health and function of your muscles.
Let's start with .....
1.- WALK
We start with a classic, something as simple as a morning walk at a light pace can help to have a healthy life; nothing complicated and something we do every day. Among its main benefits are:
Strengthening the heart
Walking 30 to 40 minutes a day reduces the risk of cardiovascular disease by up to 27%.
Weight Loss
By adding a 30 to 60 minute walk you could be burning around 150 calories. (Clearly, the longer and faster you walk, the more calories you will burn.
Improve your mood
A walk can be the solution to stress, since the effort is minimal.
2.- RUNNING
If you are a beginner, it is advisable to start running 3 times a week with a low intensity in short sessions, later, when your performance begins to improve, you can go out 4 to 5 times a week in long sessions.
Remember to give yourself a break, the body needs time to adapt to the stimuli of training. Take at least one rest day a week and make sure you get enough sleep: It greatly influences the metabolic process.
3.- CYCLING
Cycling is an exercise that helps burn calories and improve fitness. A common mistake of beginners is to go too fast. Choose the intensity and duration that suits your condition.
If you are a beginner, it is best to try 30 minutes, 2 times in the first week. Ideally, add a third outing. As you adapt, you can keep the same time or add 5 to 10 minutes per session.
4.- BOXING
Among the main benefits of boxing are:
Promotes cardiovascular health
3-minute rounds with 1-minute breaks is called interval training. This workout helps improve cardiovascular health, causes increased blood circulation, improves the respiratory system and blood pressure.
Tones muscles
Given this type of training, arms and legs will be more toned. It improves muscle flexibility due to the continuous and fast strokes that are performed.
Increase your reflexes
We have to constantly anticipate the opponent's movements to block or dodge them, the need for protection improves coordination, mental speed and decision making.
Improves body stability
Core muscles are constantly worked to maintain balance. Rapid rotational movements allow better control of body stability to be developed.
5.- JUMPING ROPE
It is an exercise that combines benefits of aerobic and strength training. In addition, it increases the heart rate, keeping it elevated for the duration of the activity and burning hundreds of calories per hour, toning calves, buttocks, thighs and abdomen. Another benefit of jumping rope as a weight loss strategy is its versatility and convenience; you can do it outdoors, at the gym or at home. With a 30-minute workout you can burn up to 400 calories.
A good option is to do it in an intercalated way, that is, jumping rope for 1 minute and resting for 30 minutes. This method will help us to increase caloric expenditure.
6.- DANCING
Most ballroom dances help you burn up to 250 calories in an hour. More intense dances can help you burn up to 500 calories in the same period.
For a dance class to work as a cardio session, it is important that the duration is no less than 30 minutes although ideally you should dance for an hour, keeping your heart rate high, between 60 and 85% of your maximum heart rate.
Zumba is another fun way to practice aerobic exercises. In this discipline it is possible to burn between 500 and 800 per hour, in addition to improving fitness and flexibility.
