What sport is best for helping you lose weight?

Swimming

Swimming is one of the most popular sports for weight loss. It is suitable for almost everyone, and swimming not only promotes rapid weight loss and strengthens all muscle groups, but also has a positive effect on overall well-being and joints, corrects posture and relieves nervous tension. In addition, this sport is absolutely non-traumatic and after training you will not suffer from sore throat.

Swimming helps you lose weight without causing any injury like regular sports as it will not have the same impact as other sports like running or walking. Swimming is a very complete exercise because it moves all the muscles in the body and requires a lot of your heart and lungs, which will have to work hard to provide oxygen. What makes this sport an excellent workout for the cardiovascular system.

This is because intense exercise done from water burns more calories than intense exercise done inside water. From the moment you exercise from water, your metabolism speeds up for up to 18 hours. If you do high intensity exercise, your body burns fat for up to 48 hours.

However, you should understand that simple lazy swimming, like at a resort, will not be enough to lose weight. You should do it at least three times a week for 45 minutes. Training should proceed at an intense pace, swimming should be done in different styles (to use all parts of the body). Before you start, be sure to warm up on dry land to warm up your muscles and joints.

Exercises performed inside water, such as swimming, do not produce this dramatic effect. This is because water prevents the body temperature from rising significantly and the metabolism does not become as fast as it does with the practice of water exercises.

Some benefits of swimming

Obviously, even the comparison, swimming and improving metabolic rate, however, is not as effective as exercises done from water. Besides helping with weight loss, swimming is great for your health. It does not affect the joints or muscles, so there is no great risk of injury. It ensures the functioning of the cardiac and respiratory systems, which leads to improved physical fitness.

How to Get Better Physical Performance When Swimming

Swimming can be a long-duration, low-intensity exercise or a short-duration, high-intensity exercise.

Basic rules for playing sports

Even brisk walking can lead to the desired results if you follow certain rules.

Before starting a set of exercises, be sure to warm up for 10 minutes. This will allow you to warm up and prepare your muscles for the main loads. You don’t want your whole body to hurt after class, do you? Warming up is also an excellent injury prevention tool.
To get a slim body, it is important to repeat each exercise at least 15 times, and even three approaches. The total duration of training lasts about an hour. This is due to the fact that in a short period of time, sports exercises have practically no effect on fatty tissue, while longer exercises can provoke “burning” of muscle mass.
Regular physical activity is also important. Exercising once in a while, “when I remember,” will not lead to weight loss. Do you really want to lose weight and become slim? Then you should immediately prepare for the fact that you will need to exercise at least three times a week, and intensively.
Review your diet. It must be regular and complete. Do you like fast food and various pastries? For the sake of your figure, you should forget about it. It is important to avoid eating a couple of hours before and after physical activity, this will allow you to lose weight more effectively.

In the fight against fat deposits, it is important to observe the norm of consumption of clean drinking water, and this is no less than two liters. You need to drink it little by little throughout the day, including during training.

Cycling

Another, no less effective type of physical exercise for losing weight is cycling. It has long been used all over the world as an excellent fighter against excess weight. In recent years, it has gained popularity in our country. Cycling not only intensively burns calories, but also incredibly quickly strengthens all the muscles of the legs, buttocks and thighs, making the figure more graceful and toned. It is these parts of the body that usually cause self-criticism in most women, according to the principle - “the stomach can be pulled in, but the butt cannot.” Pedaling three times for an hour gives quick and noticeable results.

It depends on the goals that the practitioner wants to achieve. To gain more stamina, try swimming with your shirt on. When you go swimming without a shirt, you will feel better. To start swimming as a weight loss method, you must follow some basic help.

Wearing ear tips can prevent inflammatory ear problems.

If the pool is open, you must use sunscreen.
Wear swimming goggles to avoid eye irritation from chlorine.
Always warm up before swimming to also prevent cramps and injuries.

It is important to add that if your goal is to actually lose weight through swimming, it is important to control your diet as you know that a balanced diet with low calories is one of the most important factors for losing weight.
Exercise bikes and regular bicycles give the same effect, but, you see, a bike ride in the park gives much more positive emotions than a dusty gym.

Walking for weight loss

The next sport for weight loss is banal walking. No matter how simple it may sound, she copes with the task perfectly, confidently burning excess weight. Walking has absolutely no contraindications and is ideal for part of the population with a lot of extra pounds, because very fat people find it difficult to ride a bike or run (they suffer from shortness of breath). The beauty of walking is that you can gradually increase your pace and increase the mileage of your walks. Regular brisk walking burns more than just calories and fat. All muscle groups are strengthened (not only the legs, hips and buttocks, but also the back and abdomen). And Nordic walking using specialized poles (like ski poles) also perfectly strengthens the arm muscles.

There are many runners who, in addition to loving their success, also think about losing weight with the race. But how can you do this in a healthy way? We have come up with five killer strategies that will make your target successful and reliable. The first step to shortening the race is to move away from the streets and racetracks. Rather, you need to complete tests that will show you whether you are suitable to begin the activity. The most common tests are physical testing, a complete blood count, and an echocardiogram, but other tests may be ordered depending on the healthcare provider's assessment.

Constantly walking certain distances at a fast pace has a very good effect on the cardiovascular system and is indicated for people who have problems with leg joints. Before starting a walk, experts recommend doing a short warm-up. To achieve quick results, you need to walk at least two kilometers every day at a fast pace and preferably with obstacles (on an uneven surface, steps or up a hill). It is clear that at first it will be difficult for a person who is overweight and far from sports to overcome such distances, so distances and terrain should be made more difficult gradually.

To achieve your goal and lose weight with the race, it is important that you eat well, that is. Without overeating, your meal should contain foods from all three groups - carbohydrates, proteins and fats. Before training, choose complex carbohydrates such as bread, toast and whole grain rice and oats. They help the body use fat as an energy source and maintain performance at work. Proteins and fats can also be consumed at this time, but in smaller quantities.

Have you tried running and ended up stopping? To prevent this from happening again, the secret is to vary your training. In addition to the rapid evolution of earnings, this rotation helps and focuses. Another suggestion is to set detailed goals and track your progress periodically. For example, achieving short goals based on body fat percentage, weight and miles, for example, helps keep motivation high.

Nordic walking technique

Important!!!

Choose shoes and clothes that are as comfortable as possible. Even worn-in sneakers can chafe your feet when worn for a long time. In addition, very plump people face another problem - abrasions on the inner thigh. Before starting training, they are advised to sprinkle talcum powder on problem areas and wear pants made of soft fabrics.

Some types of workouts are more fat-burning than others. Therefore, it is important that you follow the activities provided by the trainer. Exercises that keep your heart rate between 60% and 70% are the most effective. And keep in mind: in order to train using fat as an energy source, the workout must reach as far as possible the cardiac muscle range that is already defined in the exercise.

Below are the 8 best sports that burn more calories.

And how many calories are burned in 30 minutes of practice. They are designed for 74 kg. Calories burned in 30 minutes: 116 calories. Exercise, such as a treadmill or an aerobics class, can help you, but it is impossible to reap the health benefits of team sports. Volleyball allows you to interact with your peers, continually work on your mental health, and burn calories. Calories burned vary depending on intensity and location. For example, 116 calories are burned in a casual court game, and if it is a sand volleyball game, you can burn 310 calories.

Which sport to choose to lose weight quickly and effectively

We want our body to look attractive, our figure to be toned, our muscles to be pumped up and elastic. Struggling with extra pounds, we ask ourselves the question of what sport to do in order to lose weight and get in shape. We will try to help you choose the appropriate type of activity so that your training is useful and enjoyable.

Fitness

Often girls choose fitness - this is a set of physical exercises aimed at strengthening all body systems. However, an exact definition of “fitness” has not yet been invented, which is why there are many programs that, sometimes, untrained trainers undertake to teach.

But fitness is not just a set of sports exercises, but teaching people to be physically active and to lead a healthy lifestyle.

Therefore, fitness gives a boost of energy, teaches you to live an active, full life, enjoy yourself and the world around you, discover new incentives every day, and purposefully move towards your goal. Fitness classes are suitable for active people who are always on the move.

And vice versa - fitness is contraindicated for those who lead a sedentary lifestyle, since the results from exercise are short-term, and you simply may not notice changes in your figure.

Strength exercises

To achieve a long-term and stable effect, you need to do exercises with strength loads. They will not only help you burn fat, but also build muscle mass, making your figure ideal. These sports include push-ups, squats, pull-ups and abdominal swings.

Attention!

If you have remarkable self-control, then you can do all these strength exercises at home, but it’s still better to go to the gym. Different types of exercise equipment combined with a properly selected program will give amazing results.

In this case, you not only save time that you could waste on ineffective training, but also have the opportunity to receive timely advice from a trainer on how to perform the exercises correctly.

Aerobics

Another sport that will help you lose weight and get your body in shape is aerobics. It is better to do it in a group of like-minded people, although you can try to do a set of exercises at home. To lose weight, you need to do aerobics at least 4-5 times a week. You will be able to see encouraging numbers on the scales after just two months.

It is recommended to start aerobic exercises with a warm-up. If you start classes without a preliminary warm-up, the result will not be as effective.

Systematic aerobics exercises will not only get rid of extra pounds, but also improve the functioning of the circulatory and cardiovascular systems.

Due to the active pace and intensity of exercise, the body begins to produce active oxygen. And this leads to an improvement in the condition of the respiratory organs and body muscles.

Run

Remember what a girl looks like in American films running along the embankment? Yes, men simply lose their heads at the sight of her toned forms! Running is one of the most inexpensive and very attractive sports.

You can run not only on treadmills in the gym, but also at the stadium, in the park, in the city. This is not just a free way to lose weight, but also an opportunity to improve your health. To lose weight by running, you need to walk briskly for about 10 minutes.

Important!

After such walking, it will be easier for you to run, and excess fat will be burned faster.

Extra pounds will go away faster if you regularly run long distance races. The length of the distance must be gradually increased. Running uphill is preferable to running on a flat surface. For jogging, you should choose comfortable sportswear. Particular attention should be paid to shoes. It should have good shock absorption and protect the joints.

Cycling

Cycling has been quite popular in the last few years. This is not only fashionable, but also really useful and very effective in losing weight.

Like any other sport, you need to ride a bike regularly, gradually increasing the duration of exercise from half an hour to two hours.

Do not forget that in addition to the time spent on the road to a certain destination, you also need to return back. It's important not to overdo it here. Cycling helps strengthen the muscles of the legs, buttocks, abdomen and pelvis.

Swimming

For many, swimming is considered the most enjoyable activity. During swimming, stress is placed on almost all the muscles of the body.

Swimming trains the body's endurance, improves posture, actively helps build muscle mass and lose excess weight. To lose weight through swimming, you need to swim at least three times a week for 45 minutes.

On topic: How to eat a lot and lose weight

If you eat rationally and exclusively healthy foods, then in a month you can lose from 5 to 7 kg of excess weight.

Dancing

Advice!

Dancing is considered a simple method of losing weight. They do not require any costs from you, no special form, no equipment. Enough desire and high spirits.

Everyone can enjoy this sport: children, middle-aged people, and even pensioners. Dancing has always been popular. This is probably the only sport that evokes so many positive emotions.

If you dance actively for an hour, you will burn about 400 calories.

Sports dancing will help you not only lose weight, but rejuvenate, become more graceful and graceful. In addition, dancing improves the functioning of the respiratory and circulatory systems. During dancing, hormones of happiness - endorphins - are produced. In a word, a pleasure!

Remember!

The most effective sport for losing weight is the one that suits you best. When choosing a sport, you need to take into account the characteristics of your temperament. If you are a phlegmatic person, then it is best to give preference to yoga or Pilates.

Exercises to relax and tense muscles, proper and deep breathing can work real miracles. Active - dynamic sports.

Also, only dietary and proper nutrition with physical activity will give you an ideal figure and good health. Watch what you eat.

And finally, I would like to give a few facts in percentage terms: 70% of people believe that playing sports is a great way to spend time, 50% go in for sports in order to tone muscles and lose weight, 30% believe that playing sports can make new friends and make New acquaintances. Which sport to choose and for what purpose is up to you to decide.

Be always healthy and beautiful!

Source: https://altapress.ru/afisha/story/kakoy_vid_sporta_vibrat_chtobi_bistro_rezultativno_pohudet_1052

Jogging

Jogging (jogging) is an alternative to walking. In terms of efficiency, running is practically no different from it. Jogging at a medium pace should be designed for fairly long distances and should be done at least every other day. It is advisable to think through your future route in advance - this will make it more difficult to feel sorry for yourself and come up with an excuse (lots of people, traffic lights, etc.). When running, not only does it burn calories quickly, but it also strengthens all the muscles of the body (like walking). You can run on a track, but running in the park will lift your spirits, because along the way you will definitely come across something interesting.

Calories burned in 30 minutes: 117 calories. It is one of the sports that practices aerobic and anaerobic at the same time. Surfing strengthens your legs and is known as “ocean therapy.” A study conducted by the University of California found that surfing can improve a person's mood and prevent it. People who suffer from moodiness may have more fun and relaxation after a few weeks of surfing.

Calories burned in 30 minutes: 136 calories. One of the sports that has no effect on the joints. If you have a pool that you live in or have access to, spend some time on it, giving it a few strokes, practicing some styles like the scan, chest, butterfly and back.

Men's sports for weight loss

For men, the ideal sport for losing weight is playing football. Running, dashing and jumping while playing forces all the muscles of the body to work, burning calories. In addition, excess fluid is removed from the body along with sweat, which also reduces weight. The undoubted advantage of football is that it is a team game. Therefore, even if you get tired, you won’t be able to leave the field early and let your team of like-minded people down. An alternative to football can be any other dynamic team game - basketball, hockey, rugby and others that you like.

You can feel how quickly you practice this tiring sport, not to mention how refreshing you are during your workout. Calories burned in 30 minutes: 232 calories. Apart from being a good aerobic exercise, it also tones the muscles. The amount of calories burned can vary from person to person and it also depends on each person's weight. We burned 232 calories, but that's for a person who weighs 74 kg. A person who weighs 90 kg can burn 363 calories in 30 minutes.

Calories burned in 30 minutes: 272 calories. Football is a good sport for burning calories. Makes it easier because of the fun while working out, so your exercise time becomes more fun than just running on the treadmill. Football forces different parts of the body to work due to movement, impulses and inhibition.

Women's sports for weight loss

For women, there are many more options for sports for weight loss. In addition to those described above, the fair half of humanity can engage in dancing, Pilates, strip-plastics, aerobics, body-ballet, step-aerobics and other types of activities to maintain weight within normal limits, which are considered shameful in men for unknown reasons. Such training is in no way inferior to rigorous football or hockey - in addition to burning fat, it perfectly models the figure, thanks to the load on all muscle groups. And the most important thing is that they make the female silhouette more graceful and airy. Movements become smooth, graceful and seductive for their other halves.

Calories burned in 30 minutes: 310 calories. It is a high impact sport with intense aerobic activity. The player must run from side to side to reach the ball and return it to the other side of the net. This is a sport that will require the efforts of your entire body. It can be considered a sport to burn your calories and achieve your fitness goals.

Calories burned in 30 minutes: 349 calories. A half-hour boxing workout can burn about 349 calories. Of course, during training its intensity drops, whether consciously or not due to fatigue. These numbers only apply when you can maintain a steady level of training.

pole exercises

With the help of sports you can greatly speed up the process of losing weight. There are cases when without sports you won’t be able to lose weight at all. But if you exercise incorrectly, it will not help you lose weight. But let's talk about everything in order.

Psychological aspects of fitness for weight loss

In the process of losing weight, not only the loads themselves are important, but also the girl’s attitude towards them. The right approach to sports will speed up your figure correction and make exercise a joy.

To overcome your reluctance to exercise and develop willpower, you must follow a number of rules:

play sports in a group,
praising yourself for achieving even minor fitness results,
start playing sports with a trainer,
do not hope that the effect will be noticeable the next day after training,
choose the type of fitness that will bring you pleasure.

It is better to start playing sports by attending group training. Seeing an example in front of her, the girl will perform the exercises more actively. An alternative would be to go to the gym with a friend. It’s more interesting to work out in a group, and besides, the chance that a fashionista will miss another workout due to reluctance will decrease. However, there is another side to the coin. Activities with a friend can take up a lot of time talking. This will reduce the rate of weight loss. If a fashionista is confident that she has the willpower to attend classes on her own, it is better to go to fitness alone or exercise in a group with strangers.

Note! A girl should set a goal and praise herself for achieving it. For example, having lost 2 kg through exercise, she can afford to go to the cinema to see a film that she has been waiting for so long, or buy a new dress. You can buy clothes 1-2 sizes smaller and set yourself the goal of fitting into them.

There is no need to push yourself to the point of exhaustion. Sport should be fun. However, light loads will not have any effect. For this reason, it is better to start training with a trainer. He will accurately determine the amount of exercise you need to do to lose weight. You need to prepare yourself in advance for long-term work. A fashionista should not be stopped by the fact that the weight is not falling. You can't quit sports halfway through. Once you sign up for fitness, you need to follow through. After some time, the girl will notice that the weight has begun to move towards decrease.

Video

Why strict diets will not help you lose weight, but exercise will help

Everything is quite simple.
Both strict diets and exercise perform the same task, just in different ways: by going on a strict diet and exercising, you are trying to create a calorie deficit. In other words, make sure that the calories eaten are less than the calories burned. The fundamental difference between strict diets and sports activities is that by going on a diet, you force your body to save money and drive it into serious stress with all the ensuing consequences, and with the help of sports activities you force your body to spend more.

You can burn even more if you do punching bag and ring training. Calories burned in 30 minutes: 465 calories. Among the above sports, squash is one of the most comprehensive, has a fast pace and is an effective method of weight control. It is possible to burn more calories than you consume in one day, just look at a squash game and you can imagine how much it costs to be burned and tired.

Practicing this sport will improve your strength, cardiovascular fitness, balance, agility and coordination. Here are some reasons to exercise. Sports have factors that add health, socialization, politeness and improved intellectual potential. A person gains human solidarity, respect for the opponent and communication in sports.

Improved self-esteem.
Self-knowledge and body knowledge.

In addition to trimming regularly, it is recommended to engage in sports that are ideal for strengthening the abdominal girdle.
For a better understanding, let's draw an analogy with a situation that often occurs in our lives: For example, you decided to save money for some expensive purchase. You have 2 options - spend less or earn more, and you will be able to save faster if you spend less and earn more.

Same with weight loss. You need to burn more calories than you eat, and then the body can take the missing calories from fat reserves.

How to make sure that the calorie expenditure exceeds the calorie intake from food, everyone decides for himself: you can eat less, you can stop eating altogether, you can go in for sports, or you can start eating a little less and go in for sports.

Will any of these methods give a stable result quickly, some will not give results, and some will only worsen the situation?

It is enough to briefly tell what happens in the body with each behavior option, and you will draw your own conclusions.

As mentioned above, a strict diet forces the body to save money, and sports activities increase energy costs.

In conditions of nutritional deficiency, the body strives to maintain its previous weight at all costs. Hunger has too often accompanied humanity in all centuries, so the human body has a system for responding to a sharp decrease in nutrition:

The body begins to save energy (calories) - You feel cold, you may feel dizzy and have a headache, general weakness, you want to sleep.
The body begins to compensate for the lack of energy by burning its own muscles. In conditions of hunger, it is much more profitable for the body to burn muscle than fat. After all, by sharply reducing the amount of food you eat, you, as a rule, also reduce the amount of protein you eat. And without some amino acids (protein components), the body cannot function normally. By burning its own muscles, in addition to energy, the body also receives the amino acids it needs for life. In addition, muscles constantly require energy: the larger the muscle, the more it spends on each movement. If a person is hungry, the body saves, but the muscles prevent it from saving. Medical studies have revealed that under conditions of complete fasting, 22-24 g of tissue protein (own muscles) are broken down in one day in the body of an adult to cover minimal physiological costs.

The conclusion is very simple.
On a strict diet

metabolism slows down
muscles decrease
the fat remains
forms lose volume,
the skin becomes loose and cellulite,
You are tormented by a brutal appetite, you cannot resist the strongest urges of hunger, and you begin to eat more, which means you gain even more excess fat than before the diet.

If you play sports, then your body begins to spend more on both accelerated metabolism and training. Thus, the body’s energy consumption increases by 20-50%

. In numbers, in 1 hour of physical activity you can burn from 200 kcal to 1000 kcal and increase metabolism for 2-5 hours after training by 10-20%.

In fact, with properly structured workouts, you can burn 1-2 kg of fat in a couple of weeks.

If you play sports and start eating a little below normal, then you are guaranteed success in losing weight! In this case, in addition to increased energy consumption, fat burning will increase a small calorie deficit.

Types of fitness for active weight loss

Let's consider options for fat-burning activities. The first of them is aerobics. This is a fairly common fitness trend. Includes jumping, rhythmic walking, and dance elements alternating with each other. Regular aerobic exercise helps improve metabolism, regulate blood pressure, strengthen the immune system, and improve posture.

Aerobics as a set of exercises performed to music has several varieties:

Slide aerobics is a workout that helps tone and burn excess fat deposits in the hips and buttocks. Classes require special equipment - a slide board and sports shoes. The essence of slide aerobics is to imitate the movements of a speed skater (skier).

Step aerobics – performing active exercises using a special platform. Exercises help strengthen leg muscles and prevent diseases of the musculoskeletal system (osteoporosis, arthritis). Women of any age can attend such training. You can exercise on a step platform with additional weights – dumbbells.

Dance aerobics helps not only to cope with extra pounds, but also promotes the development of coordination, improves posture, and restores lost tone to muscles and skin.

Cycle aerobics – exercises on exercise bikes. These are high-intensity loads aimed at active fat burning. As a result of training, the body becomes toned, sculpted, and posture improves.

You can purchase exercise bikes at the online sporting goods store Sport4fit.ru

To lose weight, you can do, among other things, shaping . This type of training involves performing exercises to work all muscle groups during each workout. Classes are supplemented with a protein diet and massage.

For those women who strive not only for a slim, fit, sculpted, but also flexible body, strip plastic surgery . It includes many strength and dance elements, and “pumps up” the legs and buttocks well.

Callanetics is another fitness area recommended by experts for those ladies who are focused on healthy weight loss. Such training includes elements of yoga and gymnastics. The exercises are performed statically. Callanetics training helps to work all muscle groups.

Pilates will help develop flexibility, improve stretching, tighten muscles and, of course, get rid of extra pounds . These are smooth, leisurely workouts with additional sports equipment, including elements of stretching and gymnastics. Pilates is the best choice for young mothers, injured athletes, and those who have not trained for a long time.

If you are interested in this type of training and want to learn how to listen to your body, speed up your metabolism, control your breathing and get rid of stress, the Pilates studio will help you.

A relatively new area of fitness for weight loss is Belly Fit - workouts that combine African choreography, Pilates, yoga and oriental dancing. Exercises help improve posture, promote flexibility, and activate metabolism. This program always begins and ends with breathing exercises.

Another new, but popular training direction is Zumba . The classes combine elements of aerobics with dancing of various styles. Trainings are conducted to fast Latin American music.

For fans of classical dance, modern sports clubs offer an alternative fitness option for weight loss - body ballet . It is based on simplified ballet steps combined with stretching and gymnastic elements. Classes are held to classical music and are suitable for women of any age and level of physical fitness.

Kinesis - training on special simulators with elastic bands - is another alternative to the usual cardio exercise. During exercise, you can work out all muscle groups and burn extra calories.

As you can see, the modern fitness industry offers a wide selection of sports activities for those women who set themselves the task of healthy weight loss. The choice of a training complex should be determined not only by the individual preferences of the fair sex, but also by their level of physical fitness.

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How does sport help you lose weight?

Sport helps us lose weight in 4 ways:

Directly during training, from 200 kcal to 1000 kcal are burned in 1 hour (depending on the type of sport, the body weight of the person training and his level of physical fitness).
calorie consumption calculator
Exercising increases metabolism (metabolism) and even at rest and during sleep, your body begins to spend 10-15% more calories to support its vital functions.
When training to provide the body with energy, mainly fat is spent, muscles are strengthened, which means the skin becomes more elastic, cellulite is reduced, shapes become more attractive, and sagging disappears.
During physical activity, the secretion of adrenaline increases. This hormone stimulates lipolysis (fat breakdown).

Does fitness help you lose weight?

The main goal of the classes is general physical fitness. The answer to the question of whether you can lose weight through fitness depends on many factors. The type of physical activity, pace and duration of exercise play an important role.

Kinds

There are dozens of fitness programs aimed at restoring joint mobility, improving posture, and tightening muscles. Not all of them help you lose weight. Among the types of fitness for women that allow you to lose weight:

Callanetics. The direction is based on alternating yoga asanas with static loads. Improves stretching, strengthens muscles, accelerates metabolism, allows you to correct not only weight, but also shape.
Nordic walking. A type of physical activity that involves the use of special sticks. Burns 46% more calories than just walking. It has a beneficial effect on the condition of the heart and blood vessels, and the musculoskeletal system.
Pilates. A low-traumatic discipline that models the body and helps restore mobility of joints and muscles even after injuries. Not suitable for obese people, but allows you to quickly lose a few kilograms.

It is not so important what kind of exercises you do. The main thing is to do them intensely at a fast pace so that as many calories as possible are burned. From this point of view, training according to the Tabata protocol is ideal.

What kind of fitness is best to do at home?

When considering whether a particular type of fitness helps you lose weight, you should consider whether the discipline is suitable for independent practice. Many areas require the presence of a professional trainer. You shouldn’t do CrossFit, fitbox, or tai bo without a mentor. At home, the following types of fitness are optimal:

Slide aerobics. A set of exercises aimed at strengthening the lower body. To lose weight at home, you need to purchase a special board - a slide.
Bodyflex. Exercises at home are based on a combination of breathing techniques and poses that develop stretching.
Fitball aerobics. Recommended for losing weight, developing beautiful posture, and strengthening the muscles of the shoulder girdle. Exercises at home involve the use of a large inflatable ball - a fitball.

Pilates is a series of exercises for developing the muscles of the whole body and improving posture.
Workouts at home can include elements of callanetics, fitness yoga, and stretching.

How to exercise to lose weight

Illiterate training can nullify any efforts and bring you great disappointment.

There are 2 fundamentally different types of physical activity.

Our body can obtain energy from substances in two different ways:

anaerobic (oxygen does not participate in the energy production reaction),
aerobic (oxygen is involved in the reaction to produce energy).

Accordingly, all types of physical activity can be divided into aerobic and anaerobic.
In anaerobic mode

the body works when a person lifts weights a small number of times (1-6) with long breaks.

An example of such a load would be squats with significant weight.

Aerobic mode

The body works by performing cyclic movements for quite a long time without breaks.

There are many types of aerobic exercise: walking, running, exercise on an exercise bike, skiing, exercise on step platforms, dance aerobics, swimming, etc.

For weight loss, it is fundamentally important what type of sport you engage in.

Anaerobic exercise causes muscles to grow.

If you want a beautiful, firm butt, then the gluteal muscle should be quite developed.

But no one will see all the beauty of your muscles if they are covered with a thick layer of fat. So let's get back to fat burning.

Aerobic exercise is ideal for weight loss for the following reasons:

It burns a large number of calories.
Aerobic exercise accelerates the growth of microscopic intracellular structures - mitochondria, which serve as a kind of “furnace” for burning fat. The more mitochondria in your cells, the more excess fat you can “burn through.”
Aerobics stimulates the secretion of fat-burning enzymes.
After aerobics, muscles recover much faster than after strength training, and therefore you can train up to 5 times a week.
With aerobic training, fat begins to be burned right during the workout. During strength (anaerobic) training, fat is almost not affected and begins to be consumed 30-45 minutes after the last exercise. If it starts at all! It’s worth eating a little quickly digestible food and the body will recover the energy spent during exercise from food.
Another undoubted benefit of aerobic exercise relates to weight loss indirectly: these exercises train the cardiovascular system. Your heart begins to pump a larger volume of blood in one beat, and in a calm state, the pulse of a trained person is significantly lower than that of an untrained person, which means the heart of a trained person rests more and wears out less.

How to structure your workouts so that they are as effective as possible is described in the article “How to make aerobic training as effective as possible for losing weight | Calculator"

Sports for weight loss at home

What sports should you do to lose weight at home? Trainers recommend bodyweight training for this - squats, push-ups, planks and leg raises. Online lessons and master classes will help you lose weight. The main thing in home exercises is the regularity of fitness: three times a week for an hour and a half - this is the optimal sports schedule. It is better to exercise between 11-13 or 17-19 hours. 1.5-2 hours before training, take a high-carbohydrate shake, and the same amount of time after, eat something protein.

Things to do

Before any home activity, do a simple warm-up - walk briskly, run in place, stretch your joints. After this, perform a set of activities to lose weight:

squats, wide plies;
lunges with wide steps forward;
swing your legs from a lying position;
bike;
pushups;
raising your arms overhead with dumbbells;
pumping the press, crunches;
bar;
spin a hoop or hula hoop;
jump rope;
cool down – stretch your muscles, use some yoga or bodyflex exercises.

How to practice

To get visible results from exercising at home, train 3-4 times a week. It is better for beginners to start with two full-fledged workouts of 30-40 minutes, for professionals – three sessions of an hour and a half, like in a rocking chair. At least a day should pass between classes so that the muscles have time to recover and do not hurt. Don’t forget about warming up and cooling down, watch your breathing, adjust your nutrition plan - this way you will be able to lose weight faster and more effectively.

What type of aerobic exercise is best for weight loss?

Of course, the ideal body is round, elastic muscles, covered with skin with a minimum amount of subcutaneous fat.
And to create such a body, both types of load are needed: power (anaerobic) and aerobic. If extra pounds do not prevent you from performing strength exercises with the correct technique, then you can start training with both types of loads. If you have a lot of extra pounds, you should first lose weight, and then “hone” the nuances.

Any aerobic activity is ideal for weight loss.

If you have the opportunity to purchase an exercise bike or exercise on similar machines in the gym, this will be the best option. Cycling or exercising on an exercise bike burns from 500 kcal to 1000 kcal per hour (depending on the intensity of the exercise and body weight of the exerciser). In addition, the bicycle “protects” your knees. For most overweight people, a banal climb up 2 floors is very difficult, let alone running or doing step aerobics. An exercise bike allows you to exercise for quite a long time in a fairly comfortable body position.

Another good type of exercise is walking, walking with acceleration, walking with weights.

Walking requires absolutely no equipment. In addition, unlike the monotonous environment of a gym or room, you can walk around the city, in any area, enjoying the change of scenery.

If you simply walk to and from work (or some part of the way) for 30-40 minutes there and back, then every day you will train for 1-1.5 hours, while spending from 200 kcal to 600 kcal. In 5 working days of walking you will burn from 1000 kcal to 3000 kcal. And this means burning 200-500 g of body fat and losing weight by 1-2 kg of FAT per month (1 kg of fat in the human body contains 7800 kcal).

You can calculate energy consumption in detail using the calorie consumption calculator.

No torment with diets, no gyms, no expenses for sneakers and training suits. Quite the contrary - savings on travel, a great mood from a walk, no morning rush in overloaded transport. You can increase the load when walking using any weight. The main thing is that the weight is distributed evenly on both hands, or in a backpack, so that the spine remains straight.

If you have time and are physically ready for intense exercise, then step aerobics is ideal for you. When doing step classes, accelerations, jumps, and changes of pace periodically occur - all this increases the number of calories burned and trains the heart.

When it comes to running, few people can run for 30-60 minutes, and 15-minute workouts are too short for noticeable results. In addition, running requires a special covering. Running on hard pavement can put too much stress on your knees and lead to injury.

Treadmills are now very popular and can easily replace walking on the street, the effect of which we have already discussed.

Swimming, although it burns quite a lot of calories, is not the best type of exercise for losing weight. Classes usually take place in cool water.

In addition to energy reserves, fat also functions as a kind of heat-insulating layer between internal organs and the environment. If you are in cool water, the body will preserve fat as a heat-resistant layer. This obviously won't help you lose weight.

There are many options. Choose what you like. The activity should bring pleasure, and not be an hour-long torment. If you don’t like one type of physical activity, try something else. The hormonal system of our body is designed in such a way that a properly selected sports activity causes the release of happiness hormones, and you enjoy it. Many people claim that they don’t like sports. This only happens because they were forced to do too much exercise for which they were not prepared, which caused the development of stress. Choose the type and intensity of exercise that suits you and enjoy losing weight!

What are the most effective workouts for losing weight?

From the comments to the article about running, I realized that people have the opinion that you can only lose weight through aerobic training, or more precisely, through running.

So, let’s meet today’s “competitors”:

Cardio exercise: This includes anything that, when done for a fairly long time and at a relatively low intensity, increases your heart rate. Regular aerobic exercise, jogging a few kilometers, exercising on a treadmill for an hour, walking on an elliptical for twenty minutes, etc.
Interval training: running, cycling, walking on an elliptical trainer with varying speed and intensity. For example, run at speed for 30 seconds, then jog for 90 seconds, and repeat this cycle for 20-30 minutes.
Strength training: strength exercises using your own weight or weights, often performed in cycles.

Thousands of studies have been devoted to this topic, and I have also done a lot of work in this area. I will present the most effective workouts for weight loss at the end of the article. However, before we begin, I would like to highlight the following thing:

If you want to get in shape, then you need to start by reviewing your diet.

What you eat determines 80-90% of your success or failure in losing weight. As I said, even if you spend 10 hours a week training, you still have 168 hours left during which you can nullify the results of your efforts. If all you want is to lose weight, then a crash diet is the fastest way. Keep the amount of calories you consume under control, forget about fast food and soda, eat only natural and healthy foods - fruits, vegetables and lean meat.

All clear? Fine.

However, if you want to lose more weight than your diet allows, then you need to exercise. Let's talk in more detail about each of the “competitors”.

Cardio training

Cardio exercises are the most obvious and trivial to do when it comes to losing weight. To explain clearly, if you burn more calories per day than you consume, then your weight will decrease. Run about five kilometers on a treadmill and you'll burn about 300 calories. You won't need any weights or super-complicated exercises, just comfortable shoes and, in fact, your legs. This is why most people start with a treadmill or an ellipsoid - it’s quite difficult to do something wrong, and you don’t really need to use your head.

As for the disadvantages of cardio - firstly, it is quite boring and can get boring quickly. (Running outside is a completely different story). Secondly, when it comes to getting in shape, cardio is not the most effective exercise for this purpose. Finally, although cardio increases your heart rate during exercise and thus trains the heart, it does not prepare it for stress because there are no rapid changes in load during cardio training (explained in detail in the next section).

Why is cardio not the most effective solution for burning calories?

Supplemental oxygen consumption (EPOC) after cardio training is very low - this means that calories are burned only directly during running, and after it this process practically stops. If you want to learn more about this topic, check out the NYT article entitled "Physical Education: Why Exercise Doesn't Lead to Weight Loss?" which is chock full of research and references on the topic.

Benefits of Cardio. What's great about cardio training (besides how easy it is to do) is that you can do it for hours, day after day, and not feel exhausted. If you have the desire, you can burn calories all day long.

High Intensity Interval Training (HIIT)

High-intensity interval training is much more effective at burning calories than cardio. It's all about additional post-exercise oxygen consumption (EPOC) - this process continues many hours after exercise, metabolism occurs faster, more calories are burned. This means that fat burning occurs even while you sit and re-watch the fifth season of the series or play video games.

How it works?

High-intensity interval training forces your heart to adapt to changing patterns: speed running, jogging, speed running, jogging, uphill running, downhill running, and so on. The heart learns to work in unusual formats, and your body adapts to the changes. This boosts your metabolism for hours after your workout. Below is a quote I liked from Mark's Daily Apple:

“In a study conducted by the University of New South Wales, scientists tracked changes in the appearance and body composition of forty-five women with weight problems over a period of fifteen weeks. The women were divided into two groups and given the task of cycling, but the first group had to do interval training, the second - regular training. Each interval workout took 20 minutes, during which you alternated between an 8-second strenuous ride and a 12-second easy ride. The second group performed a continuous 40-minute ride at an average speed. The study showed that women in the first group lost three times more excess weight than women in the second group (interestingly, women who did interval training mostly lost weight in the legs and buttocks).”

Three times the calories burned and half the training time? Sounds good to me. If you read the entire article from which the quote was given, you will learn all about the benefits of alternating speed and intensity during interval training compared to regular cardio. The disadvantage of high-intensity interval training is that the body requires a significant amount of time to recover, and you can only do it for 20-30 minutes, after which your body will most likely begin to hate you.

Power training

So, cardio burns calories during exercise, high-intensity interval training burns calories both during and after exercise, but what about strength training? Highly respected fitness expert Alvin Cosgrove devoted an article entitled “The Hierarchy of Weight Loss” to comparing strength and cardio training. Here is the best excerpt from this article:

“Overweight subjects were divided into three groups: the first group included people who adhered to a certain diet, the second group included people who combined diet and aerobic exercise, and the third group included diet and aerobic exercise in addition to strength exercises.
The first group lost 6.5 kg in 12 weeks, the second - 7 kg (training was carried out three times a week for 30-50 minutes for 12 weeks). The third group lost 9.6 kg (which is 44% and 35% more than the first and second groups, respectively). Thus, adding aerobic exercise alone to your diet does not have a significant effect on weight loss.
Thirty-six 50-minute sessions is too much to pay for losing an additional 0.5 kg of weight. However, adding strength training greatly accelerated weight loss."

The lessons to be learned from this information are: What and how you eat plays a decisive role in whether you lose weight or not. Aerobic exercise helps speed up the process of weight loss, but not as much as you think. Strength training, along with diet and aerobic exercise, is the most effective method of burning fat.

Thus, if you eat right and do strength training, your calorie expenditure will increase significantly compared to those who give themselves only aerobic exercise. That is, you understand that you can either run or swing, or you can combine them and get a more intense calorie burning.

What are the best exercises to do to lose weight? According to Alvin, the best options are exercises that use as many muscles as possible (squats, lunges, kettlebell swings, burpees, pull-ups, push-ups). Perform these exercises in a cycle without stopping for 8-12 repetitions, and in addition to fat burning (which, by the way, continues for 48 hours after strength training), you will build muscle mass.

Is it that simple?

Of course not. Of course, 30 minutes of strength training burns more calories than 30 minutes of high-intensity interval training, which in turn is more effective than 30 minutes of cardio. However, you can do strength training and high-intensity interval training for only 30-45 minutes before muscle failure, and then take a few more days to recover. Cardio does not put as much stress on the body, so it can be done for several hours at a time every day.

Medhi's post "Why High Intensity Interval Training Isn't the Best for Fat Loss" on Stronglifts.com highlights this point. In general, since you are so limited in your ability to perform strength training and high-intensity interval training, the number of calories you can burn is also limited. If time is not an issue for you, spending more time in the gym doing cardio every day will burn more calories than doing strength training and high-intensity interval training three times a week.

How to control your diet when playing sports to lose weight

When playing sports, be sure to control the number of calories you eat!
Researchers from different countries have repeatedly conducted studies confirming the fact of an increase in food consumption during sports, if this was not controlled. Sport increases appetite in itself + a person with a clear conscience allows himself to eat his fill, because he worked hard and burned a lot. These 2 factors lead to an uncontrolled increase in calories consumed by 15-30% compared to the period before exercise.

As you already understand, you won’t be able to lose weight in such a situation: everything you burned is eaten again.

If you want to lose weight, eat no more than your individual consumption norm, which can be found out