What exercises should you choose for weight loss? Don't miss these 4 types of exercise.
Choose these 4 types of exercise to lose fat
1. Riding a bicycle
Even at a slow pace, cycling can burn up to 400 calories per hour. Cycling works the heart, core, calves, and glutes. Because cycling is a "suspended" sport, the body doesn't impact the ground, so as long as the handlebars and saddle are adjusted correctly, there's little risk of joint damage and the chance of injury is very low.
Experts suggest that one of the joys of cycling is the variety of terrain: highways, dirt roads, forest trails, etc. The secret to increasing energy expenditure is to vary the intensity. That is, alternate between 30 seconds of fast riding and 30 seconds of slow riding. If cycling indoors, you can increase resistance and vary the intensity within one minute to increase energy expenditure.
Exercise frequency: Cycling three times a week, 45 minutes each time.
II. Running
Running (both sprinting and jogging) is very energy-consuming and highly effective for weight loss, burning an average of 600 calories per hour. Running exercises the whole body, is especially beneficial for the cardiovascular system, and also strengthens back muscles, abdominal muscles, and tones calf and gluteal muscles.
Experts suggest that combining running with abdominal exercises is a shortcut to achieving defined abs.
Exercise frequency: If you're not used to running, you'll need to gradually adapt your body to the sport. When you first start running, you can begin with a brisk 20-minute walk, followed by a 20-minute run. Run three times a week, for 45 minutes each time.
III. Boxing
For people with high work stress, boxing is the best exercise after get off work. Boxing works the arms, knees, core, and calves. An hour of punching a punching bag can burn up to 800 calories.
Experts advise that boxing is very taxing on the nervous system, so avoid training when you are very tired. Incorporate gentler exercises such as cycling or jogging into your workout routine.
Exercise frequency: One hour of boxing per week.
IV. Jump Rope
Jumping rope requires no special location and is highly effective in improving coordination and strengthening the cardiovascular system. For weight loss, it's particularly effective at sculpting slender arms and calves. An hour of jumping rope can burn up to 850 calories.
Experts advise: Don't rush things. When you first start jumping rope, you can jump for 10 minutes first, and then gradually increase the time.
Exercise frequency: 20 minutes of skipping rope per week.
There are common misconceptions about weight loss that you should avoid.
Myth 1: Focus on fat loss
Yes, that's right. Every summer, glamorous magazines reinforce that old idea that weight loss can be limited to specific parts of the body. "Want to get rid of belly fat? Just do some sit-ups!"
Dream on! While doing hundreds of sit-ups a day can indeed build strong abs, if you have excess fat around your stomach, sit-ups won't give you six-pack abs. You can't target fat in a specific area with sit-ups alone. Weight loss requires a holistic approach, burning more calories than you consume, across the entire body simultaneously.
Myth 2: Strength training will make muscles grow too big.
It's the same all over the world, especially among women who say, "I don't want to get too muscular." Some people have seen the initial effects of strength training and are deterred, fearing they'll end up like Wonder Woman. It's important to know that some professional bodybuilders use steroids and other illegal drugs. Without powerful steroids, the human body won't grow such large muscles, and neither will you.
Myth 3: Women's training should be different from men's.
A common misconception is that women get bulkier from strength training. This is not true unless you start taking performance-enhancing drugs or injections. There's no need to train differently based on gender. Both sexes gain and lose muscle and fat in the same way. Yes, men and women often have different goals. However, these goals can be achieved using the same fitness methods.