How not to get lost in the world of variety of fitness programs? How not to harm yourself, having different levels of physical fitness, different fitness goals, and achieve your best result? Answered by a professional, sports nutritionist and nutritionist.
All the holidays are officially behind us, but, unfortunately, as a gift we received not only a great mood, but also extra pounds, low metabolism and winter vitamin deficiency. Don't despair! After all, the new year is a great reason to make new plans and don’t forget to include sports activities.
Today your guide to the world of sports is sports nutritionist Anna Bilous .
Anna will tell you which workout will help you lose weight faster, and what the pros and cons of the most popular sports areas are.
Nowadays, there are so many ways to maintain excellent physical shape that we can safely say: those who do not do this are either lazy or simply have not found what suits them personally.
I offer you help in this choice!
Tai-bo
800 kcal 60 min.
This is aerobics supplemented with martial arts movements. Lunges, punches and kicks, dodging and jumping to rhythmic music - all this is reminiscent of a fight with an invisible enemy and allows you to spend a lot of energy during training.
Combining the advantages of boxing, taekwondo and karate, tai-bo does not involve striking, which means it is more suitable than martial arts.
PLUS
Develops endurance, coordination of movements, trains muscle strength.
MINUS
Initially requires physical preparation.
Sports for weight loss at home
What sports should you do to lose weight at home? Trainers recommend bodyweight training for this - squats, push-ups, planks and leg raises. Online lessons and master classes will help you lose weight. The main thing in home exercises is the regularity of fitness: three times a week for an hour and a half - this is the optimal sports schedule. It is better to exercise between 11-13 or 17-19 hours. 1.5-2 hours before training, take a high-carbohydrate shake, and the same amount of time after, eat something protein.
Things to do
Before any home activity, do a simple warm-up - walk briskly, run in place, stretch your joints. After this, perform a set of activities to lose weight:
- squats, wide plies;
- lunges with wide steps forward;
- swing your legs from a lying position;
- bike;
- pushups;
- raising your arms overhead with dumbbells;
- pumping the press, crunches;
- bar;
- spin a hoop or hula hoop;
- jump rope;
- cool down – stretch your muscles, use some yoga or bodyflex exercises.
How to practice
To get visible results from exercising at home, train 3-4 times a week. It is better for beginners to start with two full-fledged workouts of 30-40 minutes, for professionals – three sessions of an hour and a half, like in a rocking chair. At least a day should pass between classes so that the muscles have time to recover and do not hurt. Don’t forget about warming up and cooling down, watch your breathing, adjust your nutrition plan - this way you will be able to lose weight faster and more effectively.
Pilates
350 kcal in 60 minutes.
The peculiarity of Pilates is its complex effect on all body systems. The exercises were developed by Joseph Pilates for the rehabilitation of those wounded during the First World War. During the exercise, all muscle groups are involved, while you need to concentrate on sensations and breathe correctly.
PLUS
Develops flexibility and mobility, has a beneficial effect on the spine and joints.
MINUS
There is no cardio component, strength exercises are weak (Pilates is ineffective in the fight against excess weight).
Wakeboarding
A wakeboard is a short board with fastenings for legs. Wakeboarding combines elements of water skiing slalom, acrobatics and jumping. There are boat wakeboarding and cable wakeboarding. In the first case, the athlete holds on to the long halyard of the boat, in the second - on the cable of the rope-towing installation. Along the way, there are springboards and other figures that the athlete rides onto. When riding behind a boat, waves are formed, and the athlete performs tricks on them. Wakeboarding is more comfortable if you know how to swim, dive, balance and fall.
You can learn to ride and perform tricks with an instructor at a wakeboarding school.
Time to try wakeboarding
What you will need
All equipment can be rented at the wake park. It is advisable to buy a wetsuit, it will protect against hypothermia and minor injuries. A life jacket and helmet are useful for safe skiing. Don't forget a waterproof sunscreen with a high SPF for UV protection.
What muscle groups are involved?
During skating, almost all muscle groups work. The load is high - 10-15 minutes of training is comparable to 2 hours of training in the gym.
Conditions
It is better to ride on lakes, wide rivers and bays - where there are no small waves. The season lasts from May to September, although modern wetsuits allow wakeboarding at any time of the year when there is no ice on the water. In winter, some wake parks have saunas to warm up after classes.
Tabata
60 kcal in 4 minutes.
A revolutionary training system developed by Japanese sports doctors allows you to achieve noticeable results if you exercise for 4 minutes a day. This interval training involves 20 seconds of intense exercise followed by 10 seconds of relaxation. Exercises from the Tabata protocol can be performed using a cardio machine, barbell, expander, or fitball. As an option, you can train without additional equipment.
PLUS
A significant amount of calories are consumed in a very short period of time, but the main thing is that fat continues to be burned throughout the day.
MINUS
To practice according to the Tabata protocol, you need to be healthy, in good physical shape and under the supervision of a trainer.
Sports disciplines in which you can meet men with the most beautiful figures
So, in this article we should move away from trends and stereotypes, so we won’t talk about bodybuilders and bikini women. Firstly, the pumped up, hypertrophied bodies of athletes have long ago lost their aesthetic appearance, because now in bodybuilding the unnatural quality of muscles is valued, namely dryness of muscles and, of course, breathtaking volumes. In general, very specific figures emerge that do not inspire admiration, but simply seem sick. Of course, we are talking about professional bodybuilding.
Then it remains to consider sports that develop harmonious muscles and create an aesthetic and attractive image.
In first place – artistic gymnastics
If we look at the athletes of this sport, it is easy to notice a pattern. All men have a triangular torso, spherical deltoid muscles, proportionally developed legs, and the quality of the muscles of these athletes is, as they say, “at the top.” Why is that? This is due to a serious load on all the muscles of the body, and they perform highly effective exercises with their own weight, as well as with weights.
Also, their workdays include a whole week of training, and professionals have not one, but two training sessions in one day. Thanks to the high load and intensity, the muscles acquire deep relief and good volume. Of course, the mass and volume of the muscles of gymnasts should not be compared with the muscles of bodybuilders. But gymnasts have excellent muscle quality all year round, but bodybuilders only have it during the last phase of preparation for competitions.
In second place is swimming.
This sport provides stress on all muscle groups, and most of them on the shoulders, chest, back and hips. The load in this sport is aerobic and long-lasting. Swimming shapes the body in a masculine way; unfortunately, girls also change in appearance from swimming, acquiring a wide triangular back, round shoulders and quadriceps, like a male athlete.
Gym
500–700 kcal in 60 minutes.
In a classic gym you can give stress to those areas of the body that you want to improve. Often the gym is divided into three zones: cardio, strength and free weights.
PLUS
You can combine strength and cardio exercises.
MINUS
90% of all practitioners do the exercises incorrectly, because you have to pay to have a trainer accompany you. 30% of people are injured due to improper use of exercise equipment.
Basketball VS football
Stephen Curry, Cristiano Ronaldo
Expert opinion:
Football, basketball and similar sports develop the muscles of the back, feet, legs, abdomen and arms. In fact, these sports do not affect the figure of athletes, despite the fact that the load is colossal. For the necessary physical fitness, football and basketball players run and work out in the gym.
Evgeniy, 28 years old, project manager:
“Sports have always been in my life. During my student years, I played on the Ukrainian League of American Football team, and now I regularly go to the gym. My girlfriend is interested in volleyball, I support her and learn to play myself. I respect people who don’t sit still.”
How did my “sports career” end? No, not chess (although that happened too). I went a little further and chose table tennis. This includes muscle tone, exercise for the eyes, and reaction speed. She has literally big plans for the future: she is determined to play tennis. Some day. From Monday.
Do you have sports in your life? Share in the comments!
Workout
400 kcals 60 min.
The Street Workout movement is gaining popularity around the world. It involves performing exercises in the fresh air using available equipment (horizontal bars, parallel bars, ladders, weights) or your own body weight. The range of exercises is large: push-ups, pull-ups, squats, jumping, static poses - so everyone can choose their own level of intensity.
PLUS
Develops strength and endurance.
MINUS
Complete freedom to choose exercises and workouts, which can lead to injuries and bruises.
Rating of sports for weight loss
To get rid of extra pounds and always be in excellent condition, in addition to proper nutrition, you need to exercise to lose weight. Thanks to training, you will be able to burn calories and burn fat. Aerobic training, which is based on endurance, is considered the most effective; it is also called cardio. To get rid of fat deposits you need to train quite a lot, but the results will be worth it. Due to the fact that training takes place in the fresh air, the body's cells are saturated with oxygen. The pace of the lesson should be the same from start to finish.
Popular sports for weight loss
- Swimming. During such training, all muscles are involved, but the exercises are gentle. Swimming helps get rid of back problems and form correct posture. To get the desired result, you need to stay in the pool for at least half an hour, and the number of workouts per week should be 3 times.
- Race walking. This is the best sport for weight loss, which is suitable for non-athletic women. Walking should be rhythmic, you should feel how your muscles work. Try to walk at least 8,000 steps daily. If you don't have a pedometer, the duration of the workout is 1 hour.
- Jogging . Start with short distances and gradually increase the duration of the route. Losing weight through this sport is the most popular. To make running convenient and comfortable, buy good clothes and shoes for yourself.
- A ride on the bicycle. It is very important if you want to lose weight,
then choose long, flat distances, and if you strengthen your muscles, then drive on bumpy park roads, where you need to go uphill, which means spending more energy. The duration of the training should be at least 1 hour, and they should be carried out 3-4 times a week. Such exercises will tighten your buttocks and improve the muscles of your legs and abdomen. - Dancing . In addition to losing weight, this option will also give you pleasure. At such trainings you can develop your grace, plasticity, improve your figure and lift your spirits. Also, one can’t help but rejoice at the number of dance styles: ballroom, hip-hop, contemporary, strip dance, oriental dancing, and so on.
Remember that only a combination of diet and sports for weight loss will give results that you can constantly maintain.
Stretching and callanetics
450 kcal 30 min.
Callanetics has been very popular lately. Stretching will help you make your muscles elastic, your posture smooth, and your joints mobile. During exercise, it is important to breathe properly and avoid discomfort. Maintaining static postures requires energy.
PLUS
Develops flexibility, strengthens all muscle groups, and improves the health of the spine.
MINUS
Not recommended for people with cardiovascular and vision problems.
Dancing
350–500 kcal 60 min.
This is a wonderful way to combine business with pleasure, especially since there are many dance styles: singles, pairs, folk, and sports. For those who want to lose weight and strengthen their muscles, Zumba is perfect, combining elements of Latin American dance and hip-hop: it does not require a partner, and the energetic music is guaranteed to lift your spirits.
PLUS
Suitable for any age, trains strength, flexibility, balance, endurance, coordination of movements, improves well-being.
MINUS
Unsafe for people with problems with the spine and vascular system. There is no power component.
CURVES program
500 kcal in 30 minutes.
The Curves training system (in Ukraine known as FitCurves) includes 5 fitness components: aerobic and strength exercises, warm-up, cool-down and stretching. Trainings are always accompanied by a trainer.
An optimally calculated cycle, in which alternating exercises on hydraulic simulators and performing simple movements, allows you to safely lose extra pounds.
PLUS
A scientifically developed program with long-term research on the impact specifically on women's health and weight loss. Losing excess weight and restoring metabolism, strengthening muscles; Suitable for people of all ages and does not require special physical training.
MINUS
Classes can only take place on special simulators. Only for women.
Sports with the most beautiful female figures
And now we should focus on those sports that transform women’s figures for the better. I’ll say right away that I won’t consider fitness bikinis, because these “made” forms, firstly, are no longer aesthetic, because now bikini women have a completely masculine physique, namely: developed, not at all feminine, latissimus muscles, rounded shoulders, which are clearly wider than the hips, and again – powerful quadriceps. And then the volume and dryness will only hypertrophy. Even the muscles of the arms have a distinct relief. Yes, female muscle hypertrophy is trending now, but that’s not what this article is about, so let’s move on to the true aesthetic forms.
Sports and ballroom dancing
The most feminine sport has been and will remain ballroom dancing. In this sport, a woman develops her body correctly, and in addition to physical development, coordination of movements improves and, what is very important, grace increases, and for a woman this is very important.
The load in this sport is sufficient to create a “cut” for a woman’s figure and not undermine fragile women’s health. It will not be possible to hypertrophy the muscles of the shoulder girdle, but it will be possible to keep the body in good shape. What else does a woman need?
Gymnastics
The second truly female sport is rhythmic gymnastics. Much like dancing, gymnastics helps improve posture, develop flexibility and grace. This sport works out muscles without harm to health.
Figure skating
Another sport that creates an aesthetic female figure is figure skating, but the leg muscles receive a high load, due to this you can see a dissonance in proportions.
In my opinion, these sports create the best figures, but if you know other disciplines in which you can meet harmoniously built athletes, share them in the comments.
And also read: Crossfit girls - what do crossfitters look like? Why are gymnasts so dry and pumped up? Which body part in men is the most attractive to women? Sports in which the most muscular athletes are → How a man can achieve a V-shaped figure →
Swimming and water aerobics
250–300 kcal 30 min.
They combine the benefits of training and the beneficial effects of water on the body. Depending on the level of training and the chosen style, swimming can be both a sport and a form of fitness; Water aerobics is aimed at improving health and improving your figure. These types of workouts allow you to burn calories quickly because the extra energy is spent maintaining your body temperature in the water.
PLUS
Builds muscle strength and endurance in a supportive environment that reduces the risk of injury.
MINUS
Requires special conditions - a swimming pool or pond.
SUP boarding
SUP boarding is standing rowing with one oar on a flat, elongated boat. SUP boarding swims in open water. This is a leisurely sport: if you are tired of rowing, you can sit or lie down on the board.
There are no strict rules, but there are recommendations. For example, three types of comfortable stances on the board: left foot in front, right foot in front, or both feet on the same line in the center. It is better to change the racks from time to time so that the muscles get less tired.
The board has a safety rope - a leash that is attached to one leg and prevents the boat from floating away when the rower falls into the water. The oar is not secured in any way and may sink.
How to paddle a SUP board
What you will need
You can rent or buy a board and paddle. If you have your own SUP board, you will need a pump and a spare fin, which is attached to the back of the board. Fins often get lost or broken.
You can dress according to the weather or a little warmer; on the water the climate is a little different. A waterproof bag for things and a phone will come in handy. It is advisable to take a container of drinking water or a thermos with a hot drink if it is cool outside. Don't forget a waterproof sunscreen with a high SPF for UV protection.
What muscle groups are involved?
When skating standing, all muscle groups work, especially stabilizers. They do not participate in movement; their function is to maintain balance and regulate the position of other muscles. The development of stabilizer muscles increases their endurance and ensures the health of the spine.
Conditions
With good preparation, you can go SUP boarding at any time of the year when there is no ice on the water.
