Exercises for losing weight are just as important as proper nutrition and strong motivation. It is on these three whales that the whole process rests, so regardless of their number, you can quickly shed extra pounds. But today there are so many different complexes and types of physical activity that it is easy for a beginner to get confused. A professional trainer or a basic understanding of which of the exercises is most effective for burning fat reserves can help you navigate.
Basic exercise classification
All types of physical activity can be divided into certain categories that affect the human body in different ways. Therefore, complex loads that combine different categories of exercises are best for losing weight. Only such a strategic approach will allow you to train all muscle groups as thoroughly as possible, ensuring not only a reduction in the amount of fat tissue, but also nice muscle relief.
All physical exercises can be roughly divided into:
- Aerobic- aims to provide the cells and tissues with the maximum flow of oxygen through intensive deep breathing and increased blood flow. Such exercises are performed at a high pace, without weights and with a large number of repetitions. They accelerate the metabolism and contribute to the fastest possible fat burning.
- Anaerobic- This category includes all exercises that are performed with weights. They contribute to the rapid growth of muscle fibers and the development of physical strength. But with those who have large reserves of fat, anaerobic exercise can play a cruel joke: muscles grow under the fat membrane, and the body, although stronger and more permanent, will increase in volume even more. Therefore, anaerobic exercise must be combined with aerobic exercise in order to lose weight.
- Dynamic- exercises that are performed in motion: dance classes, gymnastics, forms, different types of aerobics. Dynamic exercises should be done quickly enough to burn fat. This is made much easier with fast rhythmic music that can be played at home while exercising.
- Static- a very unique type of physical activity that mainly trains endurance, the vestibular apparatus and movement coordination. Many static exercises include yoga, pilates, stretching, and other fitness areas. Static loads are very beneficial for beginners because they put minimal stress on the heart, do not increase blood pressure, or overload the joints. At the same time, they accelerate the metabolism and prepare the body for more intense stress.
- Cardiois a form of physical exercise that mainly develops the cardiovascular system. The most popular types of cardio workouts are running, swimming, cycling, jumping rope, skiing, roller skating, and race walking. Without exception, they make all muscles in the body work, quickly burn calories and accelerate the metabolic processes in the body. Daily cardio exercise is a must for rapid weight loss.
Ideally, your weight loss routine should include all of the categories listed above. Only for women it is better to focus on aerobic exercise, and for men - anaerobic exercise, since it is very important for them to have muscles to support them.
This heavy weight training is prohibited for young people. They can cause stunted growth and hernia development.
Training at home
Despite the fact that modern fitness clubs offer many different types of group training, many still prefer to exercise at home. This is mainly due to the catastrophic lack of time. An important role is played by the fact that at home it is easier to create comfortable conditions for yourself: turn on your favorite music, ventilate the room and set the optimal temperature regime, put on comfortable clothes and shoes.
The basic weight loss exercises suggested below combine different types of physical activity and are suitable for people of all ages and genders, including those who are very overweight. They are simple, effective, and the whole complex does not take much time and can be done at any time of the day. The only condition is not to eat an hour before and an hour after your workout, and not to work out later than 2 hours before bed.
- Is carried out on the spot.At an average pace with your knees pulled up and arms bent at waist level, actively work as you move (2-3 minutes).
- squats.Put your feet shoulder width apart, your back straight, your hands on your belt. Sit with your arms stretched forward, your hips parallel to the floor, and stand up.
- skipping rope.Traditional jumps are sufficient for beginners. Over time, you can make the task more difficult by twisting the rope in the opposite direction or by crossing your hands with the rope in front of your chest (3-5 minutes).
- lunges.Legs together, hands on belt, back straight. Alternating lunges with the right and left legs forward and return to the starting position.
- Lateral dumbbell lifts.Stand straight, feet shoulder width apart, arms down. Slowly raise your straight arms with the dumbbells to your sides to a position parallel to the floor, then lower them just as slowly.
- Triceps training.Stand up straight, feet shoulder width apart, one arm lowered and the other lifted from the dumbbells above you. Bend your arm at the elbow, lower it behind your head, and then bring it back to the raised position. Repeat the same number of times with the other hand.
- chest training.Lie on your back with your elbows pressed against your body, arms with dumbbells on your chest. Understand them, hold them for a few seconds and lower them.
- dumbbell push-ups.Get into a lying position with your hands clenched on dumbbells. Do the maximum number of pushups.
- plank.Get into a lying position with your palms just below your shoulders. Keep an even body on outstretched arms for as long as possible.
- scissors.Lie on your back with your arms behind your head, your straight legs raised 45 degrees. Perform leg swings that imitate the work of scissors.
- Lifting the pelvis.Lie on your back with the legs bent at the knees, the whole foot on the floor, the arms along your body pressed to the floor. Raise your pelvis as high as you can without lifting your shoulders off the floor. Hold it in this position for as long as possible and lower it down.
- bicycle.Lie on your back with your legs understood at a 90-degree angle. Perform movements that simulate cycling.
- forward bends.Sit on the floor with your legs straight and your back straight. Bend forward, trying to reach your toes with your fingers and your knees with your forehead. Stay that way for a few seconds and line them up.
- birch.Lie on your back with your legs straight. Raise your legs and pelvis vertically and support your body with your hands in your lumbar spine. Don't rip your shoulders off the floor. Stay like this as long as you can, go down.
- stretch.Do a voluntary stretching of the muscles and ligaments without putting in too much effort. This releases tension and makes the body more flexible.
Repeat each exercise 10-15 times and gradually increase the number of repetitions to 50. You can divide these 50 repetitions into three sets of 15 times each, with a break of no more than 60 seconds between them.
This will keep your heart rate in the zone where fat is burned as quickly as possible.
If, during training, you want to add supplements to this complex and somehow diversify it, you can search the Internet for videos with master classes by famous fitness trainers. They contain interesting writing exercises, as well as useful tips on how to eat better and exercise for faster results.
Reviews and contraindications
There are practically no contraindications to the above complex. It contains the best exercises available to absolutely everyone.
Exercise is not recommended if you are very tired or stressed out. It does not bring any benefit to the body attacked by viruses, infections, or just recovering from a serious illness.
It is dangerous for pregnant women to exercise alone - there are special groups for them, where classes are held under the supervision of a doctor and with constant monitoring of their well-being.
Reviews of people who have tried the effectiveness of the proposed exercises on themselves, say that after a month, the first results will be visible not only on the scales, but also visually.
It doesn't allow you to lose too much weight - loads of this level are clearly not enough. However, after 3-4 weeks of daily exercise, the body becomes much stronger and more resilient and ready for intense training or more repetitions.
With regular exercise, the weight decreases at a rate of up to 1 kilogram per week. In combination with proper nutrition - up to 5-7 kilograms per month. This is a very decent result for home training.