Sportspit

What physical activities are most effective for weight loss? The magical effect of physical activity! We lose weight correctly

❀ If you want to effectively lose weight and feel good physically, then you need to be outdoors as much as possible, doing breathing exercises and gymnastic exercises, walking and running long distances at a slow pace, running skiing in winter, and taking long walks in summer on a bike.

The energy plant of the human body requires fresh air, which allows you to get energy from the chemicals in food, without which no life process is possible. Air also allows you to cleanse the body of harmful waste products.

Breath is life. Our life in the physical body begins with the first independent breath, and ends with the last. Our health and life depend on our breathing, which is the most important function of the body. For some reason, there is no air for the body for five minutes - and there is no person.

We can think of air as food. Such a product is more useful if it is saturated with air ions and prana. Trees, ponds and the sun give us quality air. When a child is forced to eat, but he does not want to, they often say: “Are you eating air?” And they are not far from the truth, without suspecting it themselves. When a child walks a lot in nature and constantly moves, he consumes air prana by inhalation. Then the appetite really disappears for a while, remember your childhood. Adults eat out of habit. One of the deliberate mistakes of adults is to go for a walk in nature and take piles of food for a picnic with them. Walks for children and adults should be without products. It is only necessary to breathe fresh air and, if possible, bask in the sun. You can only take a flask of water and, in extreme cases, a loaf of black bread, if the walk is almost the whole day, as with the writer Prishvin in the story “Fox Bread”. You can, of course, take a couple of apples or something else instead. The main thing is that there should be very little food. You must feed on air.

We take oxygen from the air, which washes every cell of our body with blood, carrying the energy of life. In the process of breathing, oxygen also helps to cleanse our body, as it helps to remove carbon dioxide from the body, which carries toxins from our life.

If a person rarely happens in the fresh air, then he has self-poisoning of the body, especially if he breathes incorrectly. Staying at home is a bad habit that directly damages your health. Bad breath is a bad mood, lethargy, lifelessness, an idle head, poor nutrition, bad blood, a feeling of chilliness.

Whoever breathes well is in good health and in a good mood. You still can’t do all the household chores, and you can’t rest at the TV. It is necessary to plant greenery in your yard and make at least part of it a corner of nature accessible for recreation. Spending some of your free time in your own backyard is just recently the norm in every home. From children to young mothers, from middle-aged people to pensioners - everyone has been in their yard and equipped it for recreation.

It is necessary to eliminate the oxygen starvation that occurs when a person breathes shallowly or during normal breathing if he does not receive a sufficient amount of fresh air. This situation can gradually lead to many diseases.

Yogis, the healthiest people, practice deep slow breathing, which is very beneficial for the body. By the way, they hold sessions of breathing exercises in clean natural corners, among trees, on the banks of the river, where the air is surprisingly lively, at hours when the content of prana in it is maximum. Driving this air through their body with special exercises, they charge with prana the vital energy centers - chakras, sharply increasing the energy of the body and improving the condition of the aura. The psycho-emotional state improves. The head becomes clear and the body young. Proper breathing adjusts the control processes in the body.

Sports exercises also develop deep breathing. It is useful to walk on hilly terrain, the banks of rivers and lakes. In the city, for sports activities, one should choose the most green areas of microdistricts, parks, and not run along highways.

Good as an extra load walk up the stairs of a multi-storey building, especially if the windows on the platforms are open.

The elevator, if you constantly use it, takes away your health. Ignore him. First, always on foot down, then up, maybe at first partially, 3-4 floors. You will feel completely different. Walking up the stairs develops breathing well, trains muscles, coordinates movements and breathing.

At work, from an hour of a lunch break, it would be good to find 30-40 minutes to leave the room - take a walk and breathe in the nearest square or park.

Outdoor sports activities increase the efficiency of breathing and energy storage. On average, 20 minutes of exercise and running is equivalent to 1 hour of walking at a normal pace.

A modern "civilized" person breathes too often, doing about 20 respiratory cycles per minute. Such breathing is considered by doctors to be normal for practically healthy people. G. Shatalova drew attention to this feature of modern man and concluded: in fact, rapid breathing means that such people are in a state of pre-illness, which at any moment will turn into an obvious illness. The higher the respiratory rate, the closer the disease. It is for the disease that frequent shallow breathing is characteristic. Incorrect breathing rhythm disrupts the rhythms of other processes in the body and disrupts its connection with natural rhythms. By the way, centenarians breathe rarely, but deeply. It follows from this that if you breathe more slowly, but deeper, you can extend your life.

Our body constantly experiences oxygen starvation. It is imperative to ventilate your apartment by opening the windows wide open to the natural air during those hours when car engines do not heat up under them. You need to sleep with open windows, otherwise indoors, especially if it is a small room, the air waste of your life accumulates, and the poisoning process is aggravated. Attempts to make fresh air in an apartment or in a production facility with the help of air conditioners do not give a good result, since such household appliances destroy the structure of the air, making it artificial - dead, like a waterworks that gives purified, in the first approximation, drinking, but not living water.

Clean air should be obtained in natural conditions. And the task of man is to drastically reduce the harm to the air caused by transport and industry, and to plant forests in rural areas and significant landscaping in cities.

❀ Oxygen in the air helps to burn fat effectively, so in the fight for a normal weight, it is necessary to do physical work and sports exercises in the fresh air.

Inhaling the air, a person not only provides chemical and energy processes for the oxidation of organic food products with oxygen, but also maintains an amazing and subtle connection with the cosmos through the Earth's atmosphere, which is extremely sensitive to its rhythms. Inhaling streams of life-giving air, a person receives subtle cosmic energy - prana - and positive information. The most detailed breathing exercises are worked out in the Yoga system, the simplest breathing exercises of which must be used.

FULL RHYTHMIC BREATHING is performed as follows:

The maximum breath is taken in the following sequence.

1. The stomach protrudes.

2. The diaphragmatic region protrudes.

3. Ribs expand.

4. Supraclavicular areas expand.

5. Holding your breath.

Then a full exhalation is performed in the reverse order.

1. The abdomen is drawn in.

2. The diaphragmatic area is tightened.

3. Ribs shrink.

4. Supraclavicular areas are tightened.

5. Holding your breath. Breathing is divided into phases:

inhale - hold - exhale - hold, which alternate rhythmically in one of the ratio options:

4-2-4 -2, 3-3-3-3, 4-4-4-4, 6-3-6-3.

Breathing exercises should be performed in nature in the early morning hours, when the air is as clean as possible, and it is enough to take three to five minutes for breathing exercises, taking into account pauses.

You can breathe by focusing your eyes on the horizon or on the treetops, on the far coastline. At the same time, try to feel how the vital energy - prana - enters your body with inhalation.

You can independently do only the simplest exercises of breathing exercises, the development of complex complexes must be carried out under the guidance of an instructor.

Frolov's breathing simulator is an attempt to teach people how to breathe correctly using a simple device. Exercises with the Frolov simulator can bring real benefits and really help to cure many diseases, since breathing is a vital function of the body and human health largely depends on its quality. Proper rhythmic breathing leads to the restoration of normal vital processes in the body.

If a person takes care of himself too much, underloads himself with physical and mental work, then he gets the opposite effect - diseases come. Constant physical underload is called hypodynamia and affects the body in the most detrimental way.

If you do not want your body to fall apart one day, then you need to load it every day to maintain a certain tone. The best means of harmonic exercise are gymnastics and running. They will bring you great benefits in normalizing your weight, only their intensity should be much higher than just to tone the body.

❀ Running is the most perfect, most beneficial and most accessible form of physical activity.

It is only at first that it seems to you that running is inaccessible, it is very difficult, it requires strong-willed and physical efforts, and then you scatter so that you yourself do not want to miss another training run once again. Those who have completely neglected their physical condition should start with walking. And then move on to the easiest jogging.

So what is running?

Running puts a strain on the heart, training it in such a way that various heart and vascular diseases bypass you. Arterial pressure is normalized. The weight will drop. Muscles and ligaments will be strengthened. The joints become mobile. The lungs will be strengthened, all airways will be cleared. Correct metabolism will be established. Immunity will increase. Internal organs, including digestive ones, will improve their work. Vision will improve. Strengthens the nervous system. The work of the endocrine system will improve. Better posture will appear.

Running will bring you the joy of life, because life is movement. Running will push back your old age and prolong your life.

Running is combined with deep breathing and saturates the body with vital energy - prana, and accelerated blood circulation, production of hormones and accelerated circulation of nerve impulses help to organize the correct circulation of prana, restore the functioning of prana channels and thereby strengthen not only the physical body, but also the invisible body - the aura. . While running, there is an excellent coordinated work of all body systems. When such coordination is carried out, the control system of the body, the nervous system, is adjusted, which makes it possible to restore lost positions in control. The rhythm of running sets the rhythm of breathing, heartbeats, leg muscle contractions - and all this must be coordinated by control nerve impulses. The reserves of the body are included. The work of the liver and spleen is activated. Blood is actively moving through the vessels. Improves nutrition of all organs, including the brain.

The rhythmic kicks that occur are low-frequency rhythmic vibrations that are transmitted to all internal organs and stimulate their work. The spine and leg joints also experience beats that strengthen them. During the run, the correct rhythmic breathing is automatically adjusted, and you can arbitrarily change the ratio "inhale - pause - exhale - pause", exercising full rhythmic breathing.

A person who runs 20-30 minutes daily can double the volume of the main arteries and strengthen the heart in a year so that he will not be afraid of a heart attack and other heart diseases, as well as hypertension and other vascular diseases.

If you want your body to work like clockwork, run, run, run...

On weekdays, for tone, you need to run from two to four kilometers at an easy, pleasant pace. There is more free time on weekends, and it is also necessary to allocate more time for running and, accordingly, run long distances, preferably in a forest park. Do not overload the body with too long distances or too high a pace. Running should be fun.

A full set of gymnastic exercises is best done after running, after completing several warm-up exercises before it.

Running is a natural dynamic gymnastics of the body. Everything that has been said about the benefits of running can also be attributed to gymnastics, if the set of exercises is wide enough and the pace of the exercises is high enough.

The minimum duration of morning exercises is 5 minutes. The maximum duration depends on the mode of your day. But you can't do without charging.

Practically healthy people at the age of 40 can carry out exercises at a pace at which the pulse rises to 150 beats per minute. For 50-year-olds, the heart rate should not exceed 140 beats per minute, and for 60-year-olds - 120.

❀ Combination of running and gymnastics- an ideal means of maintaining the body in a healthy and efficient state, as well as maintaining a normal weight. Gymnastics and running are effective tools for reducing your weight.

If you are overweight, then first you need to lose some weight using an individual diet with separate meals, walks in the fresh air and breathing exercises. As you lose weight, supplement your activity with feasible gymnastics and walking. You should start running only when you feel sufficient lightness in your body. The closer your weight is to normal, the faster you can increase your physical activity.

It is necessary to be able to compose for yourself various gymnastic complexes, both dynamic and static, which are best performed separately at different times. In addition to morning exercises, it is necessary to perform a daily complex after a working day. It is desirable to arrange gymnastic warm-ups throughout the day, for which it is convenient to use separate static exercises.

When you have chosen gymnastics to reduce your weight, you must remember that it is advisable to perform physical exercises in the fresh air on the street or on a balcony or with an open window.

Exercises should be varied, aimed at working out all the muscles and joints. Every w day it is desirable to use different sets of exercises, alternating every day and repeating the complex after a certain number of days.

Dynamic exercises without load should be combined with strength exercises that are performed with weights. You can also use various simulators.

You should start gymnastics with a warm-up, and then do exercises with greater intensity for at least twenty minutes.

Each individual exercise is performed for 1-2 minutes, and the whole complex is repeated twice. Then for a separate complex for a given day, you should pick up 5-10 different exercises.

❀ If your weight is slightly overweight or normal, then exercise should provide you with vitality and some burning of excess fat.

If you need to lose weight significantly, then the intensity of the exercise should give a load with an increase in your normal heart rate by three quarters.

You should not immediately try to go to such loads, you will not withstand them and generally abandon physical education. Increase the intensity of exercise gradually. At the end of the workout, gradually slow down.

Then you need to plan two twenty-minute workouts per day. On weekends, training time increases gradually. After some time on weekdays, you double at least one workout in time, and on weekends, bring one workout to an hour, and the second to thirty to forty minutes.

During your workouts, you will need to measure your heart rate. How to correctly measure the heart rate?

A stopwatch is required to measure heart rate. It’s good to have a sports stopwatch at home, but often instead of a stopwatch, a mechanical or electronic-electromechanical (quartz) watch with a second hand or a digital electronic watch that has a stopwatch mode is used.

❀ It is convenient to feel the arterial pulse on the wrist, at the base of the thumb.

The first time you try to feel for a pulse, first select the pad on your wrist, then mentally determine how you will place your fingers to feel the pulse. It is most convenient to feel the pulse with four fingers, while the fifth finger should be used as a support.

❀ Lower the fingers on the wrist to the selected area and press the wrist with your fingers so as to feel the beats of the pulse wave on the radial artery.

Count your heart rate for 1 minute using your wristwatch in stopwatch mode.

Currently, wrist-mounted digital blood pressure monitors with an attachment for measuring heart rate are being sold, allowing you to measure these parameters directly during sports.

When you are engaged in any particular sport, you should start with such loads: walking - 30 minutes, running - 20 minutes (most of it at a slow pace, but some of the time with acceleration), gymnastic exercises - 20 minutes, swimming - 30 minutes, cycling (at an average pace) - 30 minutes.

❀ The more your weight, the longer you have to fight it, the harder and longer your workouts will be.

Strengthening physical activity must necessarily be accompanied by proper nutrition according to the diet chosen for you. Then you will notice that your weight begins to decrease slowly at first, and then more intensely.

❀ By adjusting your diet and exercise levels, you can manage your weight loss.

Just do not rush and drop your pounds too quickly, which is unhealthy. The body must have time to get used to its new weight, this requires time and slow weight loss.

Why does outdoor exercise allow a person to normalize their weight and burn excess fat?

Intense outdoor exercise causes the heart to pump more blood, and the lungs pump more oxygen into the blood, which brings it to every cell in the body. Muscles consume a lot of energy, and fat cells begin to give up their reserves to provide additional energy for muscle work. Moreover, exercise helps the body produce enzymes that break down fat and turn it into energy. Physical exercise in the fresh air allows you to develop muscles and burn excess fat, strengthen the heart and blood vessels, improve blood circulation throughout the body, normalize blood pressure, lower cholesterol, relieve pain in various parts of the body, strengthen the skeletal system, remove toxins from the body with sweat, improve bowel function, eliminate constipation and better remove toxins from the body, strengthen the nervous system and psyche, relieve stress, fight depression, improve mood.

By itself, yoga does not fight overweight, it just removes the causes of their occurrence. If there is no reason, then there are no extra pounds. Everything is very simple and easy. Every time you do yoga, you tune your body to a healthy mode of operation.

The main positive point in favor of yoga is that the elimination of excess weight is fixed for a long time, and does not change randomly. This result occurs due to the restoration of the correct metabolism during classes, the uniform distribution of the load and the normal functioning of the whole organism. As a sign of gratitude, such an organism will provide you with youth and beauty for many years to come.

Swimming

Swimming is a very useful form of physical activity, both for health in general and for weight loss in particular. In the process of swimming, all the muscles of the body are actively involved. But, despite its effectiveness, it is at the same time the most enjoyable form of aerobic exercise. Swimming well helps to tighten the body, correct posture, strengthen all skeletal muscles. In order for swimming to better help burn hated fat, you need to do at least 30 minutes, and preferably 1-1.5 hours.

Depending on the style of swimming you choose, you can remove a different amount of calories. The butterfly is considered the most effective style, allowing you to burn up to 320 calories in 30 minutes. Although any style benefits your body: it strengthens the muscles of the chest, makes the hips slimmer and prevents varicose veins.

If you don't know how to swim, then lessons will be useful to you. Water circulates at waist level, the muscles of the body work more actively and exercises are easier to perform due to the pushing force. Water aerobics is especially effective for those who have a lot of excess weight, there is no additional load on the joints and spine.

Do not forget to do a little warm-up before each swim to warm up the muscles: stretching, circular movements with your hands.

Dancing

Perhaps dancing is one of the most enjoyable types of physical activity for weight loss. Already the first lessons help to noticeably improve the figure. This is all important, so if a woman is graceful and fit, then her few extra pounds do not look terrible. Thanks to dancing, all body systems are trained quite strongly: cardiovascular, respiratory, lymphatic, and the general mental state is normalized. To the music while dancing, a woman produces endorphins - the hormones of happiness. Jive and hip-hop dances are considered the most effective for weight loss, since they require a significant amount of energy. Such dances as strip dance help to develop flexibility, flamenco - the beauty of hands and posture, and sambo and belly dance, in addition to a beautiful figure, also help in improving women's health.

Anyone who has attended dance classes at least once in their life knows perfectly well what an inexpressible feeling it is, when the whole body is liberated, the mood rises and at the same time it is a great workout, because all parts of the body are involved!

For an hour of active dancing, you can remove up to 500 calories! You can choose, for example, incendiary sambo. Its rhythmic movements noticeably reduce the volume of the hips and waist, while a graceful and beautiful gait appears.

A ride on the bicycle

Riding a bike is just as efficient physical activity for weight loss, like other types, but you need to do it for at least an hour without stops and breaks. It is recommended to train on the bike at least three times a week. Here it is desirable to ride at the same pace on even long tracks.

If you also want to tighten and strengthen the muscles of the legs, then you should choose uneven surfaces. But it is better to start them after the first stage, so as not to blur the effect of the cardio load.

All cycling well strengthen the muscles of the abdomen, legs, buttocks, back and perfectly improve balance and cheer up. As an alternative to cycling, you can exercise on exercise bikes in the fitness center.

Try to go for a bike ride as soon as possible, no need to wait until the weekend when you enjoy eating in nature, go on a bike to work or shopping. Every half hour at this pace, you lose 150 calories, and on rough terrain and all 300.

Roller skating

Considering this kind physical activity for weight loss, like roller skating, you need to know that such an activity not only improves your shape, increases endurance, but also protects your joints. As well as when riding a bicycle, you need to practice for about an hour in approximately one mode. It is important not to forget about protection, always put on before class.

Roller skating at an average speed allows you to burn up to 280 calories in just half an hour.

Horseback riding

If from the first moment you were not disgusted by the pungent smell of the stable, and the sight of the horse itself did not horrify you, and climbing into the saddle you felt curiosity and excitement and after the walk you wanted to pet the horse, then soon you will return and want to continue riding.

Many curvy women think that they can't ride a horse, because they think that they are heavy and would look very funny on horseback. In this case, not at all. On the contrary, a tall, muscular horse will make you look slimmer than you really are. For a horse, your 90-100 kg means nothing when its weight is about 500.

But, if your weight is more than 100 kg, and physical activity is difficult for you, then you should not rush to ride a horse.

In this case, you better go swimming to at least lose the first kilograms. And then you can start riding. Horseback riding will help you alternate between tensing and relaxing. Then not only your physical form will train, but your psyche will also get stronger. In fact, when sitting on a horse, you should not be afraid of it, as it will feel your fear and will not do what you need, even if you do everything as the trainer tells you. When you are confident in your abilities, not only will the horse listen to you, but life itself will bring great opportunities.
Horse riding is the most fun way to lose weight.

Are you ready to get the body of your dreams? - then for you a unique way of body shaping from two-time Olympic champion Elena Posevina.

Everyone chooses for himself the type of physical activity in order to effectively lose weight. This choice depends both on your state of health, free time and sports preferences, as well as on the goals you set for yourself. Keep in mind, your workouts will help you lose weight the better, the more they expend energy without increasing your appetite.

To lose weight, as you know, you need to eat a balanced diet and give the body exercise. But not always, exhausting ourselves in the gym, we see the desired result.

What's the matter? This is because certain types of exercise are necessary for weight loss, since not all of them work for weight loss.

1. Aerobic training.Now among experts there is a whole discussion about what helps to burn fat better - cardio or strength training. But still, no matter how the adherents of the “syl” criticize aerobic training, the benefits of them are obvious. The fact is that such exercises train the cardiovascular system, they rely on the body getting enough oxygen, which burns calories. In order for the effect of them to be noticeable, you need to train for a long time at the same pace.

Great for weight loss, such types of aerobic exercise as running at an average pace for long distances, playing tennis, aerobics, brisk walking, step.

Aerobic exercise is good for health, as it helps to strengthen the respiratory muscles, increase the endurance of the heart muscle, strengthen the skeletal muscles, regulate blood pressure, improve blood circulation, and normalize the mental state. Cardio loads should be given to the body at least 3 times a week for 20-45 minutes. You should not engage in longer, because muscle mass will be burned, and this is of no use to you. At the same time, it is worth remembering that the fat-burning effect occurs somewhere after 20 minutes of exercise, therefore it is advisable not to slow down at this time.

Starting aerobic exercises, it is important not to forget about the warm-up.

2. Swimming.Swimming is very beneficial for health in general and for weight loss in particular. During swimming, all the muscles of the body are involved. But despite being effective, it is also the most gentle form of aerobic exercise. Swimming helps to strengthen all skeletal muscles, correct posture, and tighten the body. In order for swimming to also help burn hated kilograms, you need to do at least 20 minutes, and preferably more.

3. Walking.Brisk walking is a useful and effective sport that helps to overcome extra pounds. Walking can be practiced by everyone, even those who are new to the sport. But don't confuse race walking with window shopping. Your movements should be rhythmic, sliding, the muscles of the legs, buttocks and back should be actively involved in the work. It is believed that it is optimal to walk daily from 8 to 10 thousand steps at a fast pace. But since counting steps is a rather unusual activity, make it a rule to walk for an hour. Within a week you will notice a positive result.

4. Cycling.Cycling is also effective in the fight against excess weight, but you need to do at least an hour without breaks and stops. It is recommended to ride a bike at least 3 times a week. Ride long, flat trails at the same pace.

If you also want to strengthen and tighten the muscles of the legs, then you should give preference to uneven surfaces. But start them after the first part, so as not to lose the effect of the cardio load. Cycling improves balance, strengthens the muscles of the legs, buttocks, abdomen, and back. As an alternative to cycling, exercise bikes in the fitness center.

5. Football.It would seem a little unusual sport for those who want to lose weight. But the effect of playing football will exceed all expectations. A study was conducted with the participation of 100 women who were offered to change their fitness activities for a game of football for a while. The results were much better. Therefore, if you drive a ball with children or girlfriends, then you will not only cheer yourself up, but also improve your figure.

6. Roller skating.Roller skating not only increases endurance, improves your shape, but also spares the joints. As with cycling, you need to do at least an hour at about the same pace. Remember to always wear protection.

7. Dancing.Dancing is perhaps one of the most enjoyable sports for weight loss. Already at the first stages of training, you will be able to tighten the figure. And this is important, because if a woman is fit and graceful, then even a few extra kilos will not look out of place. Dancing helps to train the cardiovascular, respiratory, lymphatic systems, and normalize the mental state. Dancing releases happy hormones called endorphins. Hip-hop is considered the most effective for weight loss, since it requires significant energy costs. Strip dance will help develop flexibility, flamenco - posture and beauty of the hands, and belly dance and samba, in addition to a great figure, will help improve women's health.

Whatever type of physical activity for weight loss you choose, remember that only sports that are regular and enjoyable will help to get rid of excess weight. Being engaged through force, you will not be able to achieve a positive effect. And this means that you need to choose exercises not only for the body, but also for the soul.

The loss of excess kilograms is a hot topic that is inextricably linked with physical activity. There are many types of load. Each to a certain extent affects the fat layer, but it is quite difficult to determine which sport is best for losing weight on your own. Finding physical activities that help you lose weight as quickly as possible allows you to have a clear idea of \u200b\u200bwhat results a variety of sports aimed at burning fat give.

Having set out to get rid of extra pounds, many choose to run. This is no coincidence. Aerobic exercise really allows you to bring the weight back to normal. Jogging, of course, is not the only physical activity that helps to achieve the desired harmony.

The following exercises are considered the most effective in weight loss:

Cardio. It is a prolonged physical activity, the characteristic feature of which is low intensity, which increases the heart rate, which served as the name "cardio". These workouts include: an hour session on a treadmill, walking on an elliptical trainer for twenty minutes, and so on.
Interval. Performed with a change in both intensity and speed. These are jogging, walking on an ellipsoid, cycling. First, for example, high-speed running for half a minute, and then jogging - one and a half minutes. So, changing the speed, they do about 20-30 minutes.
Power. Such training involves classes either with the use of weights or with the use of your own weight. They are usually cyclical.

A huge amount of research and experimentation has been devoted to weight loss, which made it possible to distinguish these three types of physical activity. However, relying solely on sports, a person who is struggling with overweight runs the risk of failing. The lack of significant results is due to ignoring the fact that success in losing weight is due not only to regular training, but also to a revision of one's own diet. One simple truth should be remembered, which is that excess fat is gained both due to small physical exertion and due to malnutrition.

Proper nutrition determines 80-90 percent of the results that people who want to become slim get. You can devote up to 10 hours a week to grueling workouts, but reduce the effect achieved during this time to zero in the remaining 168 hours. Those pursuing the goal of losing weight should follow a strict diet. This is the best and fastest way to achieve your goal. It is necessary to completely abandon carbonated drinks and fast food. The diet should contain only healthy and natural food, that is, fruits with vegetables, lean (lean) meat.

Diet allows you to lose a certain amount of weight, but you can achieve the maximum result only by additionally doing cardio, intensive or strength training. Which one to give preference? The answer to this question will allow the analysis of each physical activity.

Losing weight in most people is always associated with cardio exercises. The choice in favor of increasing heart rate training is obvious. The more calories you burn, the faster you lose weight. This, of course, is true in cases where the overall energy value of the menu is reduced, that is, a certain diet is followed. Running up to five kilometers on a treadmill, about three hundred calories are lost. The benefits of cardio are clear. There is no need to do any complex exercises, use weights. It is enough to have at your disposal sports shoes, a running or elliptical trainer. You can do it both at home, if you have the opportunity to purchase equipment, and in the gym. The ease and simplicity of cardio has made this type of training the most accessible and simple for beginners.

Such physical activity also has disadvantages. Cardio workouts are monotonous and can get boring quickly after a short period of time. This applies to simulators, but not running on the street. Cardio allows you to lose weight, but not get yourself in really good shape. An increase in heart rate has a positive effect on the heart muscle, but does not increase stress resistance. The latter is due to the lack of fast switching of loads during running or walking.

Calorie burning through cardio cannot be considered the most effective due to the low additional oxygen consumption after the end of the workout itself. This means that calories are burned exclusively during the session, but not after. More detailed information on this topic can be found in various sources, which explain why physical exercises do not always give the desired result.

Don't give up on cardio. It really allows you to lose weight, but only for those who are ready to run or walk every day for several hours, without exhausting themselves with complex exercises.

Recognized as much more effective than cardio training. They are much more successful at burning excess calories. High-intensity interval training requires high oxygen consumption not only during the session, but also for several hours after the end. The metabolic rate at this time continues to be high, and, consequently, calories go away too. After finishing the workout, you can safely go about your business, and the fat burning process will continue for several hours.

This main benefit of high-intensity interval training is scientifically proven. The change in physical activity modes causes the heart muscle to adapt to different modes, when high-speed running replaces jogging, and uphill - descent from a hill in a cyclical manner within one session. The heart begins to adapt to work in a different format, and the body adapts to such changes. This is the main reason that the metabolic rate remains high for several hours in a row, and not just during classes.

Scientists from the University of New South Wales conducted a study in which they observed and recorded the changes that occurred with forty-five women experiencing problems with obesity of varying degrees. The participants were divided into two groups, each of which was instructed to ride a bicycle. The difference was that one group had to do regular workouts and the other did interval workouts. Participants in the first group cycled for 40 minutes at an average speed, while the second group only cycled for 20 minutes, but alternating between an eight-second exhausting and a twelve-second easy ride. After five weeks, the results showed that women who engaged in interval riding lost three times more excess weight than those who rode at an average speed and twice as long. The participants who lost more kilograms mostly lost weight in the buttocks and legs.

Thus, drawing a conclusion from this study, it turns out that many times more calories are lost in a much shorter time of high-intensity interval training. You can read about this experiment in full detail in Mark's Daily Apple. There are, of course, disadvantages to such training. It lies in the fact that the body recovers much longer. Even after 20 or 30 minutes of high-intensity interval training, the body will literally "rebel".

Calorie burning during cardio occurs exclusively as part of a workout, but does not stop after the end of a high-intensity interval. Power loads also have their own characteristics. This type of physical activity was most clearly described by Alvin Cosgrove, who devoted one of his articles to comparing cardio and strength training. In it, he gave a description of one of the experiments.

The study was conducted on three groups. The first consisted of people strictly following a diet. In the second, there were participants who, in addition to dietary restrictions, were also engaged in aerobics. People from the third had to stick to a diet, go to aerobics, do strength training. The difference between weight loss in three months in the first (6.5 kg) and second (7 kg) groups was only half a kilogram. The latter had to devote to aerobics from half an hour to 50 minutes three times a week. Participants who additionally engaged in strength exercises lost 9.6 kilograms, which is much more than both the first and second groups.

Therefore, aerobics alone does not allow you to achieve more even during a diet. And this, given the fact that in order to lose a pound, I had to complete about 36 classes. Strength training works much more effectively, allowing you to achieve better results.

However, analyzing this experiment, it turns out that it is nutrition that contributes to the loss of more excess weight. Aerobic exercise allows you to accelerate weight loss, but not much. And in order to achieve maximum results, along with aerobic exercise and diet, you must also include strength exercises in your program to gain harmony.

And it should not be surprising that people who engage in aerobic physical activity and diet lose weight much more slowly than those who also do strength training. It is not necessary to choose between running and rocking, you can combine these two types of training, getting a much greater result.

Again, if you turn to Cosgrove for expert opinion, the best strength exercises are those that involve the maximum number of muscles. These include: burpees, lunges, squats, push-ups, kettlebell swings, pull-ups. They should be performed from 8 to 12 times without interruption. The process of burning fat after strength training continues for another two days, and building muscle mass becomes a bonus to the workout itself.

Do not take strength exercises as the exclusive and only physical activity for burning calories. They are at the top of the list for weight loss, just below that are high-intensity interval training and then cardio. This hierarchy is given with an equal time spent on the lesson, for example, half an hour. And here lies the main disadvantage of both interval and strength training. They can only be performed for a limited time, and then the muscles simply refuse to obey. In addition, the recovery takes at least two days. You can do cardio every day, because it does not cause stress, and the workouts themselves can last for hours.

The situation is as follows: both high-intensity intervals and strength training allow you to burn a large number of calories, but not more than the body “wants”, since muscle failure after 30-45 minutes of training, as well as the recovery process over several days, are inevitable, but cardio does not limit losing weight in anything. Therefore, a person who is ready to run every day for several hours will be able to burn more calories than someone who does only strength or intensive training three times a week.

The answer to this question is individual. The choice between cardio, intensive, strength training is based on the level of one's own fitness, the time that a person is ready and able to devote to classes, as well as what one wants to do more - exercise, change speed and intensity, or run and walk without any tension . You can choose any of the three physical activities, but, remembering that the success of losing weight is almost entirely dependent on the diet, which should contain only nutritious and valuable foods.

Cardio classes are suitable for those who:

I like to run on the street or on a simulator, walk on an ellipsoid;
the schedule allows you to devote at least an hour to training every day;
the level of training does not allow starting strength or high-intensity training.

High intensity interval training is suitable for those who:

does not like to do strength exercises, but wants to lose weight quickly;
has only limited time for training;
takes pleasure in pushing himself to the limit.

Strength training is an excellent choice for those who:

wants to not only lose weight, but also build muscle;
not afraid to use weights;
likes that calories are burned after training.

There is no one hundred percent effective type of sports activity in the process of burning fat. Each has its own advantages and some disadvantages that relate to the process of organizing a training session, the availability of free time, readiness, both morally and physically, for one or another degree of load. You need to do what brings you pleasure. You should not be limited to any one path, you can make a rational program that includes the most favorite exercises.

Low-intensity cardio, ideal for beginners, can be diversified in a month with higher loads and speed. If lifting weights was scary before, you can try lifting dumbbells once or twice a week, pleasantly surprised that the weight gives in. Strength training enthusiasts are recommended to do cardio. Adding this physical activity will be another important step for more fat burning.

First, a little theory. It will be somewhat dry, but it will help you understand exactly how fats are burned.
Let's start with the muscles

As many people know from the course of school anatomy, muscles consist of two types of muscle fibers: slow (red) and fast (white). In some muscles, there may be only fast or only slow fibers, in others - fibers of both types in a certain ratio.
With a moderate load, the main work is performed by slow muscle fibers. If necessary, fast and active movement, fast muscle fibers are included in the work. The appearance of muscle tissue, its color, depends on the energy source used.

Fast (white) muscles use as an energy source carbohydrates(mainly glucose). Glucose is found in the free form in the blood, and in the muscles - in the form glycogen and can be used by the body even in the absence of oxygen.
Slow (red) operate under continuous moderate load. The source of energy for them is the reserves of fat, for the breakdown of which oxygen is needed.

Slow muscles must store some supply of oxygen so that the muscles can function at least for a short time if the rate of oxygen supply does not satisfy the need to support movement. Protein acts as an oxygen carrier myoglobin . Myoglobin contains an iron atom at the center of its molecule. When oxygen is stored, the iron in myoglobin is oxidized. That is why slow muscles are red.

Fast muscle fibers do not need oxygen reserves. Therefore, they are much lighter. As soon as the rate of oxygen supply ceases to satisfy the need for it for aerobic breakdown of glycogen, fast muscle fibers will continue to use glycogen, but by an anaerobic mechanism, i.e. without oxygen.

Fat breakdown

By subjecting slow muscles to a load for a long time at a moderate pace, you draw energy for movement from the breakdown of fat. In this case, you lose weight due to body fat.
With a moderate load, the oxygen consumed is enough for the process of splitting fat, since fat is only broken down under aerobic conditions .
It is known that after a 20-minute stay in aerobic conditions, you burn more fat than carbohydrates. So if you do more than 20-30 minutes of aerobic exercise, you burn a higher percentage of your calories from fat.
Therefore, aerobic exercise is recognized as the main link in any weight loss program.

Those who want to lose weight should remember that fat is not split from the first minutes of physical. loads
Fats and carbohydrates are used as energy sources when they are water soluble and carried to the cells in the bloodstream. Therefore, it takes time for the fats stored in adipose tissue to be mobilized by the body, as they must first be dissolved and then transported to the point of use. But carbohydrates are initially water-soluble, so from the first minutes of training, they are mostly used.
So if you want to lose weight the duration of aerobic exercise should be more than 20 minutes (my opinion some - more than 30 minutes).

On the other hand, for several hours after aerobic exercise, the muscles continue to burn fat calories. This is also an important point for overweight people. Therefore, those who want to lose weight should remember that they need to expend more calories than they consume with food (as many remember, 9 calories equal 1 g of fat)

What intensity of physical activity to choose?

The load can be divided into three groups of intensity: low, moderate and high:
Malaya - 85-90% of calories burned are fat
Moderate - 60% of the energy used comes from burning fat
High - 39% of calories burned are fat (the rest of the energy loss comes from burning carbohydrates)
Therefore, the most effective for weight loss is a load of low intensity and duration, as we already know, more than 30 minutes.

With a heart rate of 75% of the maximum, a person burns approximately 0.5 -1 g of fat per 1 minute for a person weighing 40-80 kg. With long sessions (more than 1 hour), the amount of fat burning increases by about 10%.

Where does fatigue and strength come from?

High levels of carbohydrate burning deplete muscle glycogen stores and lead to muscle fatigue.
Under conditions of intense exercise, untrained muscles lack incoming oxygen and their own supply of oxygen for the aerobic metabolism of fats and carbohydrates. This can eventually lead to convulsions.

Previously, it was believed that the development of krepatura is to blame lactic acid . So, with an intense load, carbohydrates lack oxygen for the process of their complete breakdown, as a result, they are not completely broken down, but with the formation of lactic acid, which in turn dilates blood vessels so that the blood supply to the muscle improves and more oxygen enters. After the cessation of stress, lactic acid irritates muscle receptors and this gives krepatura.
However, as you know, lactic acid is very quickly utilized, and krepatura does not appear immediately, but often the next day after training. So the dog rummaged in another. Now adhere theories of the inflammatory origin of krepatura - as a result of muscle microtrauma due to intense load, inflammation develops, which gives symptoms of krepatura.
More details about it here - max-body.ru/book/useful/serdce-ne-mashin a-viktor-selujanov/9.html
In any case, krepatura can be eliminated by improving the blood flow in the painful muscle (massage, warmth, movement, warm shower, etc.).

place for diet

Our metabolism has been formed for hundreds of generations in the fight against hunger and is laid down at the genetic level. Therefore, as soon as our body feels the proximity of hunger, it quickly reduces the metabolic rate and begins to burn fewer calories.
That's why diets only work in the beginning until the body recognizes the critical situation and adjusts to a calorie-saving mode.

Low-calorie diets slow down our metabolism and cause us to lose muscle mass. , because The body needs proteins to function properly, which must be taken from somewhere. That is why there are such thin prisoners in the camps, starving Africans and anorexics. They just don't have muscles. For the functioning of the body, energy is needed, and if there is too little of it, then it will be taken from the body itself, but very sparingly.
As a result, radical diets reduce our metabolism to a minimum. Once this happens, weight loss almost stops, and any increase in calories in food immediately leads to weight gain. The body, once taught by fasting, will put it in reserve for the future.

How the diet works

With a reduction in carbohydrate stores, the store of glycogen in the muscles is also reduced. And along with it, the supply of water decreases, because three parts of water are stored with one part of glycogen.
Therefore, from the very first days there is a rapid weight loss. Dietitians mistakenly believe that this is due to fat, but this is dehydration . At the same time, a person's performance decreases due to a lack of glycogen in the muscles. Especially those who train will feel it.
Then the process of losing weight occurs due to loss of muscle mass , i.e. squirrels are on the way. A dieter loses weight, and with it often health, but does not directly solve the problem with excess fat. And now he, satisfied with the results of the diet, refuses it. And there is still a lot of fat in his body. If you continue to sit on such a diet, then health problems cannot be avoided.

As a result, a vicious circle is formed:

To the attention of lovers of diets without physical activity

The following experiment was conducted, showing that a diet without exercise is ineffective.
The subjects were divided into three groups:
first group was on a diet second doing aerobics and dieting third only engaged in aerobic exercise and ate as before the experiment.
From the very first days, the second group was in the lead in weight loss, followed by the first, then the third. But by the end of the first year, the leadership began to shift to the third group, which only did aerobic exercises.
After two years, the greatest weight loss was observed in the third group. followed by the second, then the first. In addition, the psychological state of the leader was much better, because they were not oppressed by the need to constantly limit themselves to their favorite dishes.
At the end of the experiment, all groups of subjects returned to their normal lifestyle, in which they did not diet and did not engage in aerobic exercise. They began to gradually gain weight. This process was the fastest in the first group, slower in the second group, and positive changes lasted the longest in the third group.

But do not rush to conclude that diet is an evil of nature. Diets in certain cases are necessary, but they need to be properly compiled and followed correctly. But more about that some other time.

How to train - little, but often? or less often, but longer?

"For" in favor of Longer
To begin to break down fats, you need at least 20 minutes of aerobic exercise. Once you've reached this level, your body's cells will tend to get more of their energy from fat rather than carbs.
Therefore, a 90-minute workout will allow you to stay in the fat burning zone for at least 70 minutes, while two 45-minute sessions will only give you 50 minutes (2 times 25 minutes) in the fat burning zone.
Based on this logic, the longer the load, the better.

“For” in favor of Often
Within 6 hours of exercising, your body is in a post-burn state where more calories are burned than if you didn't exercise at all.
Therefore, two sessions will be followed by a longer “after-burn” period and the result will be more fat burned than after one session.

Conclusion: You need to practice for 20-30 minutes at least 3 times a week. The result does not improve exponentially. If you, for example, plan to work out for 180 minutes a week, it does not matter if you break this time into 2 or 3 workouts.

Food - before or after training?

2-3 hours before the start of physical. workout is recommended to drink several glasses of water. Water can also be drunk during exercise (several sips).
It is recommended to eat 2-3 hours before class, not later, otherwise it will be difficult to exercise on a full stomach.
Before training, you need to eat carbohydrate foods - vegetables, cereals, pasta, bread, fruits (because carbohydrates are the most easily used form of energy). It is not recommended to eat meat, because. it takes a long time to digest.

It is not recommended to drink coffee or strong tea, because. they are diuretics, and together with increased sweating during exercise will contribute to additional dehydration of the body through urination.

Also, you can not drink alcohol before training, because. it is a depressant of the central nervous system, impairs coordination. This may result in injury.
In addition, alcohol causes the outflow of blood from the heart, and during exercise it is very dangerous.

Sweets will not be useful either. Eaten sweets, ice cream, a piece of cake before class will cause a rapid increase in blood sugar, which will lead to the production of insulin.
And insulin promotes the active use of glucose in cells, including muscle cells. As a result, fat utilization is inhibited in favor of glucose. And the desired loss of adipose tissue does not occur.

And what to do after training?

After training, it is recommended to take a shower, drink cold water, which will replenish the moisture lost during the load. You need to eat after a certain time after training, but not immediately.
It is believed that if immediately after the load a brutal appetite wakes up, then the load is probably picked up (unless you have not eaten all day before).