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Performing daily physical exercise and maintaining a continuous physical
activity to feel fit, taking care of your health and relaxing is a very good idea.
But it's also a powerful hobby to lose weight.
And, in fact, many runners decide to start running with that
goal. Do you want to know what the daily exercises are for the most
recommended weight loss and that you should include yes or yes
in your training plan? We told you.
Daily exercise, good or bad?
What is the daily maximum exercise recommended?, and the daily
minimum exercise to lose weight? These two are questions that a good number of people are made when they start training with
the goal of losing weight. And from The Corridor Stock Exchange we want to try to answer them, but before we want to affect
the importance of physical exercise for any
person.
Benefits of physical exercise daily
♪ Risk reduction of osteoporosis.
♪ Relief of back pains, especially in the case
of lumbar pains.
♪ Mitigate the pain caused by osteoarthritis, contractures or grip.
♪ Reducing the risk of disease such as diabetes, cancer or the vast majority of coronary diseases.
♪ Clear the mind and improve the mood. Practicing daily exercise reduces stress and anxiety
even becoming beneficial to people with depression problems.
♪ Depending on the type of exercise performed, you can lose weight in a healthy
way.
♪ Improve the general physical condition.
Obviously, all this will depend on the kind of exercise
you perform and your state in general. For the case that we are dealing
with today in this article, which is to lose
weight, to note that any physical activity increases energy spending and serves
to lose weight.
And when we speak of moderate daily exercise we refer to exercise with sufficient
intensity to stimulate the heart (higher heart rate than usual) and faster breathing.
When performing aerobic exercise to slick in mind that
the more you do, the easier it will be to burn fat and lose fast weight.
If we focus on moderate aerobic grafting, our body mainly uses oxygen to generate energy,
through muscle glycogen and, subsequently,
fat, a situation that occurs when we have already had a good time of activity.
In order not to speak too generic we will say that for this
to be effective you will need to exercise environment to a heart rate of 60-80% of its maximum above 30 minutes.
Calculate maximum heart rate
And how is the maximum heart rate calculated? A simple way to do this is with the Astrand method:
♪ In the case of women, we will lower the age to 226. For example, a 30-year-old woman will have a maximum heart rate of = 196 pulses.
Thus, this woman will have to reach pulses per minute (60-80% of her maximum heart
rate)
♪ In the case of men, we will break the age of 220.
A 30-year-old man will have a maximum heart rate of 190 pulses per minute.
Thus, this man will have to "work" continuously on the pulses per minute to lose weight.
To measure the pulse we recommend to do it through the
wrist. Count your pulses for 15 seconds and then multiply by 4.
So you can adjust the intensity of your daily exercises to
efficiently slick.
Choice of the appropriate exercise type
Each person is a world and what can be recommended for
one may not serve for another to lose weight just like the
previous one. Knowing this, the kind of daily exercise you choose will
depend on:
♪ Your shape.
♪ Your current health.
♪ Your target. In this case: lose weight.
If we delight in the aerobic exercise, there are three: running, walking and cycling.
Steps, spinning, bodypump are other good options. As it is logical,
the more exercise of this type you do, the more weight you will lose because the more fat you will
be burning.
On the other hand, detonation and/or strengthening
work and high-intensity intervallic exercise are a great choice if you want to lose weight.
If any illness comes into play you will have to adapt the type of daily exercise you will practice and its intensity.
For example, if you have osteoporosis, you can choose to
walk or go swimming.
Daily recommended exercise
Finally, knowing the amount of daily exercise that is
healthy and suitable for slimming is essential.
The experts agree with the EU and the United States and make it clear:
Daily minute sessions should be held from 3 to 5 days per week.
If you want to maintain weight loss you can climb up to 90 minutes a day and, of course,
combine moderate aerobic activity with musculation and with strength training exercises and flexibility.
And remember: exercise should be regular and practice it daily, always leaving 1 or 2 days of rest a week.
In short, daily exercise is good for health and is one of the best options to lose weight in a healthy way.
So, how about we tell you some daily exercises to slick in for
you to include in your training? Let's go.
Daily exercise to lose weight at home
Cardiose fat burning exercises
Cardiovascular exercises, known as cardio exercises or as
aerobic exercises, are all those whose realization involves the movement of the body's greatest muscles
for a long time.
In general, we talk about exercise "cardio" when we maintain an exercise of these characteristics for
at least 30 minutes and with a minimum intensity of 50% to burn calories
and slick efficiently.
In fact, an aerobic exercise to slick carries the constant use of oxygen from the body and that
is precisely what burns the accumulated fat by using it as fuel
once the glucogen reserves are loose.
Do you want to know what daily exercises we recommend to lose weight?
Here goes our little list:
Walk, run or bike
The first two options are ideal for burning outdoor fat, but as we're talking about doing physical exercise at
home we're staying with the bike (or running tapes).
To burn fat we have the elliptical bike, but if you have a static bike you can also lose weight with
it so do not hesitate to remove it from the storage room and
use it.
Exercises to lose weight
Another type of exercises you can include in your daily slimming training plan are:
1-Rodillas to the chest. Stand up, flex your legs and jump with your feet together, taking your knees to
your chest. Make 10 jumps in a row without rest.
2-Turned in position of the typical funds raises each knee to the chest alternatively.
Repeat 10 times with each knee.
3-Burpee. This exercise is very advanced, but it works at a thousand wonders when burning calories.
You have to start it up, squat yourself in gurneys and jump to stretch your legs and place yourself as
if you were making funds. The following is to go back from a jump to the position of the crows and another jump to stand up
again. All at a faster rate. Repeat 8 times.
4-Skipping in bank. Stand in front of a bench
and raise a leg until you support it on the edge of the bench.
Put it down quickly and climb the other before the previous one touches the
ground. It requires some jump. Repeat 15 times with each leg.
Daily exercises to tonify thighs and legs
If you want to lose legs and, more specifically, thighs perform
the following exercise routine:
1-Sentadillas. They are very feared by many, but once you get used to doing them they are
not so much. If you want to tone the thighs and gluteos, you have
no choice but to include the seeds in your daily workout to slick.
Stand up, legs together and flex. Keep your back straight to
avoid injuries. Repeat times.
2- Scissors. Lie on your back, place your hands under your buttocks and lift your legs and move them alternatively to make the shape of a scissor.
In addition to thinning thighs you will be working the lower abdominals.
3- Side rises. Lie in side position with straight back and stretched legs.
Lift one of the legs up to a 60-degree angle and lower it
without touching the other leg. Repeat 30 times with each leg, in 10 series.
Daily exercises to thin arms
If you want to lose weight and tone arms perform these exercises:
1-Bíceps. Take 1 bottle of water of 500 ml in each hand and with the palm of
the hand to the forehead flex the elbows until you get
the angle of 90 degrees. Get back on stretch. Repeat 15 times.
2-Bíceps. Place your elbows glued to your body, stretched arms and hands looking at your body.
Lift the water bottle to the shoulder and return it to the original position. Repeat 15 times.
3-Make circles. This time you forget the water bottles.
Stretch your arms forward and make small circles while you contract the abdomen. Make the move for a minute and rest.
Repeat 3-5 times.
4-Triceps. Lift your arms to the position where your elbows are above your head.
With water bottles in hand, flex the elbows back until the bottle reaches almost to the shoulders and
returns to the original position. Repeat 15
times.
Daily exercise for the abdomen
Do you want to thin the abdomen and tonify it? Then include these tone exercises in your daily routine:
1-Abdominals. Typical, no extras. Lie down on the ground and with
the flexed legs lift the trunk forward and then descend.
Repeat 50 times. You can also make them by touching their elbows on their knees.
2-Plancha (Plank). Lie down and support the
forearms on the ground and hold the body
with the tips of the feet. Remember that the elbows should remain just
below the shoulders. Hold position 20 seconds and stop.
Repeat 5 times and with the abdomen always
contracted.
3-Elevation of legs. Lie upside down with stretched
legs and remove them while maintaining position for several seconds.
Then put them down. Repeat 30 times in 10 series.
Daily exercise to lose weight in the gym
Handle and weights
If you want to tone arms and remove flacidity we recommend you to consult with your coach to
perform daily exercises with mancuernas and weights.
Heart exercises
As we have already commented before, running or biking are two of the most fat-burning cardio exercises and more calories you will lose.
Therefore, getting on the treadmill or making elliptical bikes is of vital importance to slimming.
Yeah, don't forget that the minimum is 20 minutes
without stopping.
Abdominals and satadillas
We've already talked about these exercises.
You can also do them at the gym.
As you will see, there are many daily exercises to
slick that you can do at home, at the gym or outdoors.
You choose how and where to carry out your weight loss training plan. So
what do you expect to start?
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