Evening exercises - an easy way to lose weight at home

Photo: Evening exercises - effective exercises for weight loss

Evening exercise is an excellent alternative to going to the gym and doing fitness classes. It allows you to reduce your appetite, lose extra pounds, and improve your night's sleep. Let's consider the benefits of exercise in the evening, as well as what set of exercises you need to perform in order to qualitatively improve your figure.

• Exercises for weight loss in the evening - what are the benefits?
• How to do evening workouts correctly?
• Recommended set of exercises in the evening For arms and back
• For the stomach and sides
• For legs

Exercises for weight loss in the evening - what are the benefits?

Evening exercises for weight loss are no less effective than morning exercises. The fact is that during the day the body uses energy from food and lipid reserves when necessary. In the evening, metabolism and the rate of metabolic processes decrease; the dinner you eat, if it is not dietary, will not have the best effect on your figure. Evening exercise will help you burn extra calories.

Another advantage of evening warm-up is its beneficial effect on the entire body. As a rule, people have sedentary work, after which it is more than desirable to stretch their muscles. This improves overall tone, well-being and mood.

The reason to do an evening workout is to improve your emotional state. As a rule, before going to bed we are disturbed by thoughts about the current day and plans for tomorrow. Physical relaxation allows you to calm down and make your rest truly useful.

Why you should do exercises in the evening - the main reasons:

• acceleration of metabolic processes;
• relieving fatigue after a working day;
• light exercises allow you to straighten the spine and relieve accumulated tension in the muscles;
• improvement of morale, stabilization of the nervous system;
• weight loss;
• normalization of the heart muscle;
• improves sleep quality;
• strengthening the immune system, improving the overall tone of the body.

Fast charging with hula hoop

It is unlikely that hula hoop exercises can be considered an independent type of training; rather, they are of an auxiliary nature. Although you should not underestimate the capabilities of a hoop in shaping a thin waist. Intensive massage of problem areas can work wonders, provided that other conditions for effective weight loss are met.

Video: Training with different types of hoops

You shouldn’t start training with a very heavy hula hoop, as it will simply fall down without having time to really unwind. To begin with, a hoop weighing 800–1200 g will be enough.

Pay attention to the massage “pimples” on the inside of the hoop. For beginners, models with soft rubber massage ridges are suitable. And even to use such models at first, you may need a special wide belt, which somewhat softens the effect of “pimples” on the skin of the abdomen and reduces discomfort.

We start spinning the hoop at a time that is comfortable for you, and gradually increase the training time to 15–20 minutes.

How to do evening workouts correctly?

Evening exercises for weight loss have a number of simple rules, compliance with which will allow you to achieve your desired results in a shorter time:

1. It is necessary to eat food an hour before the start of classes; after exercise, you can eat 2 hours later, so that the body uses the already accumulated reserves, and not the energy from incoming food;

   
   Photo: When can you eat in the evening after exercise?

2. The duration of charging depends on its intensity. If you use cardio exercises with minimal rest, then the charging time is 15 minutes. If you choose a more measured pace with less complex exercises, then the duration of the workout is doubled;
3. perform the selected complex daily. At first you may feel tired, but you must endure the painful syndrome. Such discomfort will not bother you in the future;
4. When choosing exercises, give preference to such complexes that work out problem areas as much as possible. Do not forget that any complex must be changed from time to time in order to prevent the body from getting used to the stress;
5. In order to achieve your goal, you need not only to do gymnastics, but also to properly adjust your diet. Give preference to foods that are low in calories but rich in nutrients. Of course, you will have to forget about such “pranks” as chips, cookies and chocolate.

Photo: Evening exercises
Don't forget about motivation! Exercising in the evening will not only improve your physical fitness, but also make your body healthier. Avoid bouts of laziness and try to exercise daily. If you don’t have the strength for a full workout, use at least short 10-minute loads. This will already have a positive effect.

Questions for specialists

When deciding to practice at home, every person needs the help of a specialist, practical advice that will help him deal with all the issues. We have prepared the most popular and important answers from experts to the questions of those losing weight, which will allow you to fully get acquainted with the features of losing weight at home, mainly in the evening.

How long should an evening workout last?

Exercises for losing weight at home should be performed daily. Many people are interested in the question of how much time should be freed in the evening in order to fully engage in activity and achieve good results. Experts recommend spending at least 10 and no more than 20 minutes for such training. This will be enough for gradual, safe and proper weight loss.

The main thing to remember is that training should be carried out 1.5 hours before bedtime, giving the awakened body the opportunity to relax a little and prepare for sleep. Also an important nuance is training an hour after eating. It is not recommended to train on an empty or full stomach, because this can cause discomfort, pain, nausea and other side symptoms.

How much weight can you lose by doing evening exercises?

Every person who wants to lose extra pounds with evening exercises should understand that in this case one should not expect quick results. In a month of daily training, taking into account proper diet, you can get rid of 5-7 kg of excess weight. The indicators are as individual as possible; they depend not only on the body’s reaction to the load, but also on the initial excess weight. The greater the weight, the more kilograms you can lose with the help of such home workouts.

How to speed up fat burning, in addition to evening exercises?

All those who are losing weight should know that the fat burning process is quite extensive, it does not only involve doing evening exercises and being active. Proper nutrition, diet, taking fat-burning medications as prescribed by a doctor, vitamins, minerals and other important complexes for the functioning of the body will also help speed up the process of fat breakdown.

It is important to understand that little depends on physical activity alone. 90% of success is a healthy and proper diet, which will not provoke the accumulation of fatty deposits or weight gain. Unless you have the willpower to review your diet and eliminate all prohibited foods, any effort to exercise in the evening will be futile.

Is it possible to eat after evening exercise, and so what?

Some people who are losing weight make one big mistake, believing that eating after 18:00 is strictly prohibited. In fact, this is nothing more than a myth, and the last meal should be no later than 2 hours before bedtime.

Many people are interested in the question: is it possible to eat after evening exercise, and what foods should be consumed? Experts do not recommend consuming any type of food after an evening workout, even the most low-calorie ones. During training, the body spends energy and, accordingly, fat deposits. Isn't that what we need?

If you have an uncontrollable desire to eat something after training, you need to drink a glass of water, which will put off your appetite for a while. On this note, you need to try to fall asleep and wait for breakfast. If the body continually “asks” for reinforcement, in this case you can eat protein foods or drink a glass of kefir. After such a snack, hunger will definitely go away, and will allow the body to relax and calmly prepare for bed.

You can watch an effective workout at home in the video:

Recommended set of exercises in the evening

• we walk in place with our knees raised high for a minute;
• We perform head and torso turns, arm swings, and pelvic rotations;
• lift dumbbells weighing 1-2 kg parallel to the side lines. This exercise will tone your arms. If you add side bends to dumbbell lifts, you can eliminate the “sides”;
• jumping rope for a minute;
• deep squats - strengthen the thigh muscles and tone the gluteal muscles;
• crunches – work out the abs as much as possible;
• leg lifts - lie on your back, lift your legs straight up perpendicular to the floor, fix the position for a few seconds and lower. Exercise helps you lose weight in your legs and stomach.

For arms and back

A classic exercise for strengthening arm muscles is push-ups; it is recommended to perform the complex in 3 sets of 15 times. An alternative activity is to stand against a wall with your elbows and sacrum touching it. Raise your arms as high as possible, try to make movements smooth and measured so as not to pull the muscles. We fix our hands at the highest point for 10 seconds and lower them again.

Photo: Push-ups

Exercises for warming up the back will be useful not only for adults; they are great for children, especially if the child spends a lot of time at a desk or table. To perform, you need to lie on the floor, bend your knees. We put our hands on the back of our heads. Stretch your head toward your stomach until you feel tension in your back or neck.

For the stomach and sides

These exercises will help you say goodbye to loose skin and unsightly folds. Classes will give elasticity and the coveted plane in problem areas. A useful abdominal exercise is the following: lie on the floor, legs straight, pressed to the ground. We place our hands on our head and lift our torso off the floor, straining our abs as much as possible.

Tension on the abdominal area is exerted by alternately raising and lowering the legs; to do this, you need to take a position lying on your back. In this case, the heels should not touch the floor, due to which the abdominal muscles will be properly tensed. Lie on your stomach, at the same time raise your arms and legs in the air, fix the position. We relax the body and raise the limbs to the top again.

Lie down on the floor, raise your straight left leg at an angle of 30 degrees while simultaneously raising your right shoulder blade. We lower the body to the starting position and perform the exercise for the second leg and shoulder blade. This will make the stomach flatter and remove the sides.

Photo: Exercises for losing weight on the sides at home

A good exercise is the plank. To perform it, you need to take a position similar to a push-up. Bend your arms at the elbows, your elbows are on the floor, your feet are on your toes, the whole body looks like a straight line, do not bend your stomach. The exercise is complex and allows you to tone your entire body.

For legs

The optimal exercise for correcting the hips and legs area is squats; you need to perform the exercise as if there was a chair behind you that you should sit on. Lunges have a good effect on the problem area; you can use dumbbells when performing the exercise.

Lie on the floor sideways, bend your lower leg and lift your upper leg as high as possible. The hand supports the head. A reverse bridge will help tone your legs. The exercise is performed lying on the floor, press your shoulders to the ground, legs bent at the knees, lift your pelvis as high as possible. Then we return to the starting position.

Video

For hips

A reverse bridge helps to tone them up. You need to lie on your back, bend your knees, raise your pelvis, hands on the floor or holding your ankles, shoulders pressed to the mat. Hold the body for 30 seconds, gradually increasing the time. A fat-burning exercise for the buttocks will be squatting with legs spread apart so that the line of the hips forms the letter “P” with the right and left shins - 15 times, 3 repetitions. Perform lunges with a backward swing: the right leg is a step forward, the weight is transferred to it, the left leg is parallel to the floor. Then the sides change. Per leg: 15 lunges, 3 reps.

Optimal exercise for a break at work

Even those who spend the whole day at work can lose weight. There is a whole complex that allows you to work out the main muscle groups and speed up fat burning.

Charging at the office desk

Exercises for weight loss at the workplace:

1. Sit upright, draw in your stomach as you exhale, hold for a few seconds. Repeat about 50 times.
2. While sitting, tilt your body to the sides, placing your hands behind your head, 25 times for each side.
3. Sit on the edge of a chair, rest your hands on it, raise your bent legs, hold the pose for 5 seconds. Repeat 25 times.
4. Standing, rise on your toes 20 times.
5. Sit down, tilt your body, move your hands with small dumbbells or bottles of water back so that they are parallel to the floor, fixate for 3 - 5 seconds. Perform 10 – 15 times.
6. Squat against the wall 10 – 15 times.

The exercises can be done at once or done in several approaches.

Evening exercises before bed

If you don’t have the time or desire to exercise during the day, you can do evening exercises to lose weight before bed. The complex should consist of simple but effective exercises.

Effective gymnastics for weight loss and relaxation before bed:

1. Start with a warm-up: swinging your arms in circles and raising your knees for 30 seconds.
2. Squat for 30 seconds.
3. Get on all fours, swing your right leg up, lift it so that your thigh is parallel to the floor. Alternately swing your limbs.
4. Take a lying position and do push-ups. If it’s difficult for you, then lean on your knees.
5. Stand up straight, place your feet wider than shoulder-width apart (feet pointing outward), and place your hands on the back of your head. Squat down, then stand up and immediately raise your right limb so that your knee touches the elbow of your right hand. Then lower your leg, squat, lift your left leg to touch your left elbow.
6. Take a lying position, push up, lower yourself onto your elbows (plank), and then rise again on your palms and lift your body.
7. Stand straight, spread your legs wide, and extend your arms to the sides. Tilt your body, touching your right foot with your left hand, and return to the starting position. Then touch your right palm to your left leg.
8. Warm up. While standing, raise your right leg, trying to reach your buttock with your foot, help yourself with your hand. Then repeat for the left limb. Stretch the muscles on each side for 30 seconds. Not in my position, stretch your right hand along your chest, press it with your left limb, pull for 30 seconds. Then repeat for your left hand.

The described evening exercise before bed lasts only 8 minutes.

What do breathing exercises do for us before bed?

Most techniques for facilitating the process of falling asleep involve slow, deep inhalations and exhalations.
Firstly, it calms the central nervous system, and our brain suddenly begins to understand that it’s time to go and rest.

And, secondly, such breathing brings the body into a state of general slowdown. The heart no longer beats so fast, blood pressure may drop slightly, and the level of the stress hormone that blocks melatonin, which is responsible for a strong and healthy night's sleep, decreases.

This is all part of the relaxation process. A measured breathing rhythm will calm the mind and relax the body. The accumulated anxiety will be relieved as if by hand, you will learn to cope with stress more easily, and you will notice that breathing exercises are a great way to prepare for sleep.

Did you know?

Insomnia is the most common specific sleep disorder, with short-term problems reported by about 30% of adults and chronic insomnia by 10%.

How to fall asleep in 1 minute if you have insomnia: A simple technique for healthy sleep

Personal data processing policy

1. General Provisions

1.1. This Policy defines the procedure for processing personal data and measures to ensure the security of personal data at Grand Clinic on Chistykh LLC in order to protect the rights and freedoms of individuals and citizens when processing their personal data, including the protection of rights to privacy, personal and family secrecy guaranteed by the Constitution.

1.2. The personal data processing policy was developed in accordance with Federal Laws No. 152-FZ dated July 27, 2006 “On Personal Data” and No. 323-FZ dated November 21, 2011 “On the Fundamentals of Protecting the Health of Citizens in the Russian Federation”; Government resolutions No. 1119 dated 01.11.2012 “On approval of requirements for the protection of personal data during their processing in personal data information systems”, dated 09.15.2008 No. 687 “On approval of regulations on the specifics of personal data processing carried out without the use of automation tools”; by FSTEC order No. 21 dated February 18, 2013 “On approval of the composition and content of organizational and technical measures to ensure the security of personal data during their processing in personal data information systems.”

1.3. This Policy discloses the principles, procedure and conditions for processing personal data of individuals when seeking medical help from a medical organization.

1.4. The principles, procedure and conditions for processing personal data of the clinic’s personnel, as well as personal data processed in the process of fulfilling contractual obligations in the course of daily activities, are not considered in this Policy and are regulated by the internal regulatory documents of the medical organization.

2. Categories of personal data processed

2.1. Personal data of patients (persons who are a party to the contract for the provision of medical services) that are subject to processing: – passport data; – telephone numbers for contacting the patient (contact information); – information about the state of health, the presence or absence of diseases listed in the patient’s health questionnaire, completed during the process of collecting anamnesis; - any data from laboratory and diagnostic tests obtained by patients as a result of the examination.

2.2. The list of documents generated when a patient applies to a medical organization is provided for by the Civil Code, Federal Law dated November 21, 2011 No. 323-FZ “On the Fundamentals of Protecting the Health of Citizens in the Russian Federation”, Decree of the Government of the Russian Federation dated October 4, 2012 N 1006 “On approval of the Rules for the provision of paid medical services" - Federal Law "On the fundamentals of protecting the health of citizens in the Russian Federation" dated November 21, 2011 N 323-FZ (as amended by the Resolution of the Constitutional Court of the Russian Federation dated January 13, 2020 N 1-P), order of the Ministry of Health and Social Development dated May 2, 2012 No. 441n “On approval of the procedure for issuing certificates and medical reports by medical organizations.”

3. Purposes and terms of processing of personal data

3.1. The purposes of processing personal data of patients who contact a medical organization: – execution of an agreement for the provision of medical services, to which the patient is a party; – medical and preventive purposes (establishing a medical diagnosis, providing medical services, monitoring the quality of medical care, etc.).

3.2. The terms for processing personal data directly depend on the storage periods of civil contracts and medical documentation and are: – for personal data received in connection with the conclusion of an agreement for the provision of medical services – 5 years; – for personal data of special categories (health data) – 25 years in a medical organization, 75 years – in the archive.

4. Principles and conditions for processing personal data

4.1. The processing of personal data at Grand Clinic on Chistykh LLC is carried out on the basis of the following principles: – legality and fairness of the purposes and methods of processing; – limiting the processing of personal data to the achievement of specific, predetermined and legitimate purposes; – preventing the processing of personal data incompatible with the purposes of collecting personal data; – preventing the merging of databases containing personal data, the processing of which is carried out for purposes that are incompatible with each other; – processing only those personal data that meet the purposes of their processing; – compliance of the content and volume of processed personal data with the stated purposes of processing; – preventing the processing of excessive personal data in relation to the stated purposes of their processing; – destruction or depersonalization of personal data upon achievement of the purposes of their processing or in the event of the loss of the need to achieve these purposes.

4.2. A medical organization processes personal data only if at least one of the following conditions is present: – processing of personal data is carried out with the consent of the subject of personal data to the processing of his personal data; – processing of personal data is necessary to achieve the goals provided for by law (subparagraph 4, paragraph 2, article 10 of the Federal Law of July 27, 2006 No. 152-FZ); – processing of personal data is necessary for the execution of a contract to which the subject of personal data is a party; – processing of personal data is carried out, access to an unlimited number of persons is provided by the subject of personal data or at his request (public data); – personal data subject to publication or mandatory disclosure in accordance with federal law is processed; – personal data is processed in accordance with the legislation on compulsory types of insurance and insurance legislation.

4.3. A medical organization and other persons who have access to personal data due to work duties are obliged not to disclose to third parties or distribute personal data without the consent of the subject of personal data, unless otherwise provided by federal law.

5. Rights of the subject of personal data

5.1. The subject of personal data decides to provide his personal data and consents to their processing freely, of his own free will and in his own interest, without coercion or misleading on anyone’s part.

5.2. The subject of personal data has the right to receive information regarding the processing of his personal data, unless such right is limited in accordance with federal laws.

5.3. The subject of personal data has the right to demand clarification of his personal data, their blocking or destruction if the personal data is incomplete, outdated, inaccurate, illegally obtained or is not necessary for the stated purpose of processing, as well as take measures provided by law to protect his rights.

5.4. It is prohibited to make decisions based solely on automated processing of personal data that give rise to legal consequences in relation to the subject of personal data or otherwise affect his rights and legitimate interests, except in cases provided for by federal laws, or with written consent of the subject of personal data.

6. Ensuring the security of personal data

6.1. The security of personal data processed by a medical organization is ensured by the implementation of legal, organizational, technical and program measures necessary and sufficient to meet the requirements of federal legislation in the field of personal data protection.

6.2. Measures to ensure the security of personal data include, in particular: – appointment of a person responsible for organizing the processing of personal data; – publication of local legal acts regulating the rights and obligations of the personal data operator, describing a system of measures to protect personal data, defining access to personal data information systems; – identification of threats to the security of personal data during their processing in personal data information systems; – application of methods (methods) of information protection; – assessment of the effectiveness of measures taken to ensure the security of personal data before the commissioning of the personal data information system; – accounting of computer storage media of personal data; – detection of facts of unauthorized access to personal data and taking measures; – restoration of personal data modified or destroyed due to unauthorized access to it; – establishing rules for access to personal data processed in the personal data information system, as well as ensuring registration and accounting of all actions performed with personal data in the personal data information system; – control of measures taken to ensure the security of personal data and the level of security of personal data information systems.

7. Final provisions

7.1. This Policy is a local legal act, is publicly available and must be posted on the official website of the medical organization.

7.2. Control of compliance with the requirements of this Policy is carried out by the person responsible for organizing the processing of personal data.

Types of evening exercises

All people live according to their individual biological clocks. The appropriate type of evening exercise depends on this. “Larks,” as a rule, are cheerful in the morning and will probably prefer morning exercises and a morning jog to evening hours in the gym. In the evenings, this type of people collapses from fatigue and a light relaxing set of exercises may be suitable for them as an evening exercise. The Owls, on the other hand, have no time for sports in the morning. But in the evening they are full of strength and inspiration. Their evening exercise can be strength training on machines, a full-fledged group fitness class, etc.

Exercises with a jump rope

Jumping rope is an excellent cardio workout, during which the load is applied to all significant muscle groups. The legs, back, stomach, arms and shoulder girdle are involved.

For beginners, it’s better to take a regular jump rope and not chase “professional” weighted models. It’s better to start training with 1–3 minutes, depending on how you feel and the pace of movement. In the future, the duration of the lesson can be increased to 15–20 minutes, and then begin to gradually increase the speed of movements.

Video: Exercises for training with a jump rope

If you set a goal, you can diversify a 15-minute workout with a jump rope by performing exercises to develop balance and coordination of movements.

Exercises with a hula hoop and a jump rope can be used as a warm-up or for simple training on rest days after performing the main sets of exercises (morning and evening).

As you can see, keeping yourself in shape with the proper level of motivation will not be overwhelming. We select a diet, choose a suitable training program, and after a few weeks of regular work on ourselves, we note in the mirror dramatic changes in our figure, well-being and mood. Here, as they say, the one who walks can master the road.