What sports to do to lose weight: choosing a workout for quick results

Losing excess pounds is a hot topic that is inextricably linked to physical activity. There are many types of load. Everyone affects the fat layer to a certain extent, but determining which sport is best for losing weight on your own is quite difficult. Finding physical activities that help you lose weight as quickly as possible allows you to have a clear idea of ​​the results that come from practicing a variety of sports aimed at burning fat.

Sports and weight loss

An integral part of a healthy lifestyle and a beautiful figure is sports for weight loss. Without physical activity, you cannot achieve slimness, even by going on diets or counting the calorie content of the food you eat. You need to do exercises to work out muscle definition, remove fat, and pump up your abs. Therefore, it is worth learning more about which sports are suitable for rapid weight loss.

Kinds of sports

The most effective for getting a slim figure are aerobic exercises, and for increasing strength - anaerobic. The following sports for weight loss are distinguished, which are popular among those who want to lose weight:

• Walking is accessible to everyone, an economical type of physical education. The only equipment you will need is sneakers, you should start with 20 minutes at a slow pace 3-4 times a week, gradually increase the pace, duration up to 45 minutes.
• Jogging is a popular method, location is a park, equipment is a suit and sneakers. Run three times a week for half an hour, gradually increasing the duration, but not the speed.
• Cycling is a great way to lose weight, but you don't always have the space to do it, so you can do it on a machine. 3-4 workouts of 40 minutes a week will help you lose weight in your thighs and buttocks.
• Swimming - in 40 minutes this activity helps the body fight cellulite, sagging skin and sagging; you should visit the pool three times a week.
• Dancing lifts your spirits, tightens your muscles, and straightens your posture.
• Fitness – strength and cardio training builds muscle mass and burns fat.
• Aerobics - combinations of exercises accompanied by music, such as water aerobics, step, and regular aerobics.

The benefits of exercise for weight loss

A fairly common situation is when those who want to lose weight forget about training and try to lose excess weight with the help of exhausting diets. Of course, this method will help you lose a few kilograms, but this will happen due to the fact that the body will begin to burn muscle mass, and as a result, metabolism will slow down and, as a result, subcutaneous fat will accumulate.

Regular exercise will help avoid wrinkles and stretch marks that appear due to sudden weight loss. In addition, even moderate physical activity will bring significant benefits to the body:

• Exercise helps prevent early aging of the body and strengthens the back and joints.
• Regular exercise strengthens and tones muscles.
• With the help of sports, you can increase the basic protective functions of the body.
• Sports develop endurance and determination.

What sport is most effective for losing weight?

When studying the question of which sport is the most effective for losing weight, it is worth taking into account the age, gender and degree of obesity of the trainee. If this is a young girl, the classes will be one, and an older man will be different. What different sports have in common is an aerobic orientation, which is characterized by a reduced intensity of activities. It aims to burn fat, not carbohydrates and glycogen, like intense strength training. In addition to burning fat, aerobic sports promote:

• strengthening the functioning of the heart and blood vessels;
• strengthening the respiratory system and joints;
• improving blood flow;
• increasing overall muscle tone and endurance.

For women

What sport is best for girls to lose weight? This question is asked by many female representatives. Experts advise dancing, Pilates, strip exercises, and aerobics. Among modern sports, body ballet, step aerobics, and running are suitable for girls. All directions model the figure, promote fat burning, form an elegant airy silhouette and increase grace.

For men

What sport is best for losing weight for men? Ideal for them would be strength training in the gym, cycling and team competitions. Men are recommended to play football, basketball, hockey, rugby, and volleyball. Running, jumping, jerking during these games force all muscles to work, burn calories and remove excess fluid from the male body, which creates swelling and excess weight.

For children

Children also suffer from poor nutrition and a sedentary lifestyle. They gain weight, which causes ridicule from their classmates. To lose weight, children need to engage in sports games. Martial arts are also suitable for boys, and dancing, aerobics, gymnastics, and skating are suitable for girls. Children's team outdoor games, swimming, and athletics sections can be recommended for both sexes.

At 20 years old

For men and girls at a young age, choosing a sport to lose weight is easy. At this time, the body has an increased metabolism, so young people do not suffer much from excess weight. If the problem of extra pounds bothers you, you can choose the following directions:

• fitness – gives excellent results, stimulates discipline;
• rollers - increase endurance, improve athletic fitness, spare joints and give pleasure;
• skiing - a winter sport suitable for strengthening all muscles and developing coordination of movements;
• athletics - running, jumping, will help speed up the process of losing weight;
• Dancing is a pleasant way to lose weight, achieve a slim figure and eliminate sagging skin; it is worth taking up modern options - hip-hop, Latin, Zumba.

For the elderly

What kind of sport should older people do to lose weight? Experts answer this question in such a way as not to injure the joints and take maximum care of your health. Sports suitable for older people:

• yoga, Pilates, gymnastics, wushu - develop flexibility, put the body and thoughts in order;
• swimming is good for the musculoskeletal system and the cardiovascular system, it is important to learn how to swim correctly and gradually increase the pace;
• water aerobics - involves working with a trainer; when choosing, make sure that the group is approximately equal in age, otherwise there is a high risk of getting the wrong pace of training;
• running is popular, but has contraindications for the elderly - diseases of the knees and hip joints, with them you can replace jogging with an elliptical or walking, Nordic walking;
• Bicycle – improves health and serves as an excellent form of transport in the summer.

For fast weight loss

If you need to lose weight quickly, then interval aerobics will come to the rescue. It implies that the training is constantly changing in pace - 30 seconds of classes are carried out very quickly, and a minute - slowly. Due to this combination, even a half-hour workout shows an excellent effect - the production of fat-burning hormones increases sharply, and extra pounds disappear faster. If you do strength training twice a week, you can achieve results in a short time.

The effectiveness of strength exercises

Like cardio, strength training is beneficial and often necessary for almost everyone.

Strength exercises on machines are sometimes much more effective than cardio training, such as running. This is explained simply: the more hard physical work a person does, the more energy is spent, that is, calories are burned. As a result, performing complex strength exercises for half an hour burns more calories than an hour of moderate-paced cardio.

We should also not forget that losing weight too quickly can lead to serious health problems. A well-designed weight loss program must include strength exercises, which not only allow you to get rid of fat, but also help build muscle mass. As a result, the risk of developing various diseases, including cardiovascular diseases, will decrease, and the body will become much slimmer and fit.

Strength training also allows you to work on problem areas. To do this, it is necessary to select exercises that can be used to work individual muscle groups or distribute the load in a balanced manner throughout the body. Strength training, therefore, turns out to be perhaps the only truly effective way to get rid of individual figure flaws.

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.

The effectiveness of high-intensity interval training

If your health allows it, and you need to lose weight in a fairly short time, you can try doing high-intensity interval training. Despite the fact that this trend in fitness is considered relatively new, it has already proven its effectiveness. For example, research shows that a fifteen-minute high-intensity workout can burn almost as many calories as an hour of moderate-paced exercise or running on a treadmill. At the same time, interval training takes a fairly short amount of time, which makes it the best sport if there is not enough time for long training.

Another benefit of high-intensity interval training is that it does not require the use of any special equipment. In fact, this system does not involve performing any fundamentally new exercises, but suggests changing the approach to existing training.

High-intensity interval training, on the other hand, allows you to shed fat without losing your hard-earned muscle. Getting rid of excess weight occurs exclusively due to fat reserves, without the breakdown of muscle fibers. Also, such a training system accelerates the metabolic process, and it slows down a considerable time after completion of the lesson, and as a result, high-intensity training is more effective than classical aerobic exercise.

High-intensity workouts can be done at home, without the need to regularly visit the gym. All you need is motivation and free time and space.

Sports activities contribute to:

• muscles are tightened, • tone is normalized, • calories are burned, • mood improves, • blood vessels and heart are strengthened, • immunity becomes stronger, • the silhouette is slimmer, • posture is corrected, • and even some diseases are healed.

For women, it is important to be not so much thin as healthy and fit. That is why a quick way to lose weight is not always good, because the muscles become flabby and the skin saggy - you must agree, this is not what we dream of.

What are the benefits of daily exercise?

Great mood.

Regular exercise will give you strength and help you maintain a positive attitude. This will motivate you to achieve, which will lead to a feeling of satisfaction.

Relaxation.

Reducing your overall stress will help you relax, improve your sleep quality, and increase your self-confidence.

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Socialization.

The social component of group training means that you can get together with friends or new acquaintances and spend quality time together.

"Pure" mind.

Exercise improves cognitive function and helps clear the mind. You can use exercise to develop mindfulness, generate fresh ideas, and explore new ways of thinking.

Healthy lifestyle.

Regular exercise helps prevent or reduce the risk of a number of diseases, such as: - cardiovascular diseases; - type 2 diabetes; - high blood pressure; - metabolic syndrome; - some types of cancer; - arthritis; - decreased appetite; - depression.

In addition, regular exercise promotes weight loss and helps you stay fit.

Not a day without training: what will happen to the body if you exercise every day?

What is the best sport to do to lose weight - table of the effectiveness of aerobic exercise

In a previous publication, I went into detail about what aerobic sports are and why they should be chosen for weight loss.

Now I will provide a summary table of the effectiveness of the main types of aerobic exercise by the number of calories burned per hour.

But remember, the given values ​​will be approximate, since the number of calories burned greatly depends on the intensity of the load and the weight of the student. The higher the weight, the more calories are burned per unit of time. And, accordingly, the more intense the load, the more calories you will burn per hour.

In this table, calorie consumption is calculated for a person weighing approximately 70 kg, so actual values ​​​​will vary slightly up or down.