Sports that will help you lose weight quickly: burn calories!

Types of fat burning workouts

Fitness training for weight loss, aimed at destroying subcutaneous fat, can be divided into 3 main types:

• cardio: strengthens the cardiovascular and respiratory systems;
• interval: involve performing exercises at the limit of physical capabilities; represent an alternation of high load and rest;
• strength: they start the process of burning fat by increasing energy consumption (circuit training), using free weight (barbells, dumbbells).

Which sport is best for losing weight?

For 1 full-fledged cardio session you can burn from 500 kcal. Cardio exercises are good for the cardiovascular system and lungs. One of the disadvantages of cardio exercise is that it burns not only fat, but also muscle mass. Without including strength exercises in the program, muscles will not recover.

If you follow a training and nutrition regimen, the weight will come off, but the body will not become as toned as possible with strength training.

Strength exercises help to achieve significant changes in appearance, improve muscle tone, and increase their number. Strength training has longer-term effects. The absence of this type of load can lead to loss of muscle, body elasticity, and slow down metabolism.

Interval training, which puts a high-intensity load on the body, is also considered one of the most effective for burning calories. Monotonous, monotonous and habitual exercises will not lead to the desired effect. To achieve the desired result, it is recommended to combine different sports.

As a result of using more muscles, efficiency will be significantly higher. It is not necessary to complete all types of workouts on 1 day. They can be alternated.
When choosing a specific type of activity, it is important to consider possible contraindications.

What sports to do to lose weight

Like hip-hop. If the first is boring and monotonous work, then the second is excellent leisure and a way to lose weight. When you start to get involved in this, you begin to put maximum effort into your physical fitness, and your strength noticeably increases. Moreover, this is an excellent analogue to the modeling business.

Everyone knows the important role sport plays in losing weight. However, it is so versatile, there are so many different types that it is not known which one is best to choose for weight loss. All sorts of myths complicate the situation. Some advise using only cardio exercises, others insist on strength training.

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And in order to achieve maximum results, along with aerobic exercise and diet, it is necessary to include strength exercises in your program for gaining harmony. And it should not be surprising that people who engage in aerobic physical activity and follow a diet lose weight much more slowly than those who also perform strength training.

It is not necessary to choose between running and rocking; you can combine these two types of training, getting much better results. If we again turn to Cosgrove for his 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.

Cardio training

Cardio training is one of the key workouts in the weight loss process.

Cardio exercises:

• strengthen the cardiovascular system;
• contribute to the enrichment of blood with oxygen;
• improve metabolism;
• relieve stress and psychological tension.

To achieve the maximum possible weight loss results, you must comply with the following basic requirements:

• the room should be well ventilated; outdoor activities will be more effective;
• The optimal time for 1 workout is considered to be from 40 to 60 minutes: the fat burning process begins after 30 minutes. after the start of the lesson, 60 minutes later. “muscles” begin to burn;
• the pulse should be from 120 beats/min: you can calculate the optimal rhythm depending on age as follows - from the maximum heart rate of 220, you need to subtract the age, then multiply by 0.65 (minimum limit) or 0.85 (maximum permissible limit);
• It is recommended to alternate exercises of different intensity and duration.

Calorie expenditure varies by age, weight, and type of workout. The table shows examples of common cardio exercises, indicating the number of calories burned.

Alternative types of cardio exercises also include:

• skiing, skating, roller skating;
• swimming;
• athletics;
• team sports (badminton);
• rhythmic gymnastics.

Interval training

One of the modern methods of losing weight is interval training. This type of sports activity helps not only to get rid of excess weight, but also to form the correct body contours in a shorter period of time and significantly increase the body's endurance. 1 lesson lasts from 20 to 40 minutes. The principle is to alternate physical activity of varying intensity.

During training, the body works to the limit of its capabilities. Therefore, in order to avoid harm to health, it is recommended to consult with a specialist about the absence of contraindications when conducting this type of training.

Tabata

Tabata was developed in Japan. This is a super-intensive class that works all muscle groups. Each exercise must be performed to the limit of physical capabilities. The lesson includes 5 cycles of 4 minutes each. every. 20 seconds are allotted for 1 exercise in a cycle with a break of 10 seconds. The second part is about stretching to avoid muscle spasms.

Every minute of training, about 15 kcal are consumed, which is almost 2 times more than during jogging (up to 9 kcal/min). In total, a person loses an average of 480 kcal in 20 minutes.

At the end of the exercises, fat burning continues for another day at the same pace as during Tabata. As a result of research it was proven: 4 min. Tabata, which includes jumping squats, increases the metabolic rate by 2 times for 30 minutes.

Fitmix

Fitness training for weight loss can combine several areas.

Fitmix is ​​a dynamic workout that includes elements:

• yoga;
• dance;
• stretching;
• aerobics;
• fitbox.

The following can be used as equipment:

• fitball;
• special platform;
• rubber bands;
• dumbbells.

The combination of statistical and energetic exercises of fitmix promotes: uniform use of all muscle groups and strengthening of body contours; improving posture; effective weight loss. In 1 session you burn 360 kcal.

Workout

Workout involves working with your own weight. Exercises are performed at an explosive pace. This could be: alternating pull-ups/push-ups with squats, jumping rope at different paces, plank (performed during rest).

For 1 workout, women can spend from 300 to 600 kcal, men from 500 to 1000 kcal. The benefits of the exercise include all the benefits of interval training.

Fartlek

Fartlek means “game of speeds” in Swedish. The exercise process consists of cyclically repeating alternating running at different speeds at several paces. Explosive acceleration doubles energy consumption. After class, the calorie burning process continues. In 40 min. you can burn from 300 kcal.

Fartlek is an effective weight loss method that helps: maintain the body in good shape; activation of the body's metabolic processes; general strengthening of the body as a whole.

Treadmill

Interval running training - alternating 10-30 seconds. acceleration with measured running. A calm run should last no more than 2-3 minutes.

Benefits of interval running:

• improving body performance;
• cardiovascular activity and lung function improves;
• metabolism accelerates;
• fat burning occurs faster: in 6 weeks of regular exercise you can get rid of 12.4% of fat;
• energy consumption (calories) continues up to 48 hours after the end of the lesson.

Using cardio equipment

Cardio equipment can be used during interval training. The most effective for these purposes are: treadmill, exercise bike, ellipse. The treadmill can be used to alternate between high and low levels of exercise: sprinting, jogging, walking.

Thanks to the saturation of the body with oxygen and interval training, fat deposits will disappear quite quickly. Energy consumption in 30 minutes. classes is up to 425 kcal. To increase efficiency, you can use a sharp change in the inclination angle of the running belt in different ranges (25%, 65% of the maximum height).

Cycling cardio exercises at a vigorous and leisurely pace will also be an effective method of burning fat.

It can be:

• squats;
• jumping rope;
• jumping out;
• push-ups from different starting positions.

Effective types

Before starting to lose weight, every girl asks the question, which type is best for losing weight? You must find the answer to it yourself, because the most effective method of body correction is considered to be the one that will bring you pleasure. By working hard and with joy, you will certainly get the desired results. The main thing is that training takes place regularly and does not depress you mentally and physically.

You can choose from the following sports:

1. Swimming. One of the most effective sports that helps to shape your figure. In 1 hour of swimming you can lose up to 600 calories if you follow all the rules. Those who want to lose weight should work out with a trainer who will monitor the quality of the exercises performed and the weight loss process itself. Before the swim, you need to develop your muscles by warming up, this will help avoid cramps. Do not forget that in water the body does not produce sweat, so the main load goes to the kidneys; more than 2 hours of active exercise can be hazardous to health.
2. Dancing. Perhaps one of the most interesting sports with its bright varieties. In an hour of exercise you can lose up to 500 calories and get a lot of positive impressions. For girls, such weight loss will be especially pleasant, because they will be able not only to correct their figure, but also to realize their creative potential.
3. Run. There are different running techniques that help you lose weight, all of them are suitable only as aids for losing weight. Running can burn up to 750 calories in just 30 minutes. However, to achieve such results, you should exercise under the close supervision of an instructor, otherwise you may develop problems with muscles and joints.
4. A ride on the bicycle. This is the most effective method for those who want to correct curvy hips and buttocks. By riding for just 30 minutes 3 times a week, within a month you will notice how excess fat disappears and your muscles become firm and elastic.
5. Fitness. Rhythmic exercises with and without equipment are designed specifically to build an ideal toned body, but without unnecessary relief. The workouts involve cardiological and anaerobic loads, so they have a complex effect on burning fat deposits and forming strong, toned muscles. As a rule, classes last 1 hour and should be held 3 times a week.
6. Aerobics. This sport is designed specifically for weight loss. It combines challenging exercises and dance elements, making your workouts more varied and interesting. In one session you can lose up to 400 calories, which is an excellent indicator.
7. Exercises in the gym. This is the surest way out for those who do not have sufficient self-control, since in the gym the trainer will monitor the completion of all exercises. The specialist will also develop a training program specifically for you that will help you achieve your goals.

These are not all sports that can be useful for losing weight. Basic house cleaning at a fast pace or walking will be a great addition to your overall weight loss program.

Power training

Strength training is work with a constant increase in weight load, with your own weight or iron.

The positive effect of these classes is manifested in the following:

• the skeleton, ligaments, tendons are strengthened;
• the risk of sagging skin is reduced;
• the size and strength of muscle fibers increases;
• metabolism improves;
• As a result of losing excess weight, the body becomes not just thin, but toned.

Workouts for weight loss in the absence of regular strength loads become ineffective as the body gets used to it. When doing fitness without elements of strength training, a person begins to lose muscle mass. On average, over the age of 20, you can lose 250 g in 1 year; after 60 years, the figure becomes 2 times greater.

Muscles are the main consumers of calories obtained from food. The greater their mass, the higher the metabolic rate (1 kg of muscle tissue uses 15 kcal every day, 1 kg of fat uses 5 kcal).

Calories are consumed not only during training, but also after training for 24 hours. By performing strength exercises, the body works for the future. If the sports regimen is followed correctly, the results last for a long time.

Power yoga

Power yoga is one of the latest trends. The following types of power yoga are considered the most effective (the number of calories burned is indicated for 1 person weighing 60 kg per 1 hour of classes).

Namely :

• Hatha – 189 kcal;
• Ashtanga – 351 kcal;
• Bikram – 477 kcal;
• Vinyasa – 594 kcal.

After classes, the fat burning process continues. First of all, yoga is a spiritual practice, so in order to lose weight, it is recommended to combine yoga with other strength and cardio exercises.

The benefits of power yoga include:

• effective muscle strengthening;
• excess weight loss;
• alignment of posture, strengthening of the back;
• relief from joint pain;
• improved stretching and flexibility;
• positive effect on spirit and mind.

Aerobics

Strength aerobics refers to a whole group of fitness classes. This workout can combine several types of loads. The set of exercises necessarily includes strength ones, which involve working with your own weight and equipment. The intense pace of the classes requires physical fitness.

The tasks that strength aerobics copes with are getting rid of excess fat and toning muscles. In 1 lesson you can burn from 500 kcal. Aerobics will not help you build large amounts of muscle mass, but it will be an effective way to stop the loss of existing muscles that burn with age.

Anaerobic training

During anaerobic exercise (eg, jogging, weight lifting), unlike aerobic exercise, the body produces energy without oxygen. For best results, it is recommended to combine both types of loads. Anaerobic training is very stressful for the heart, joints, and nervous system.

The positive effect of classes leads to:

• development, strengthening of muscles, joints;
• development of “explosive” strength;
• increasing the rate of metabolism and elimination of toxins;
• increasing bone density;
• positive effect on regulating blood sugar levels.

For 1 hour of weight lifting, the average consumption will be 420 kcal. Due to active growth and strengthening of muscles, weight may remain the same, but changes in body shape for the better will be noticeable.

Circular

Circuit training - performing 4-8 exercises for different muscle groups and then repeating them. The rest period between cycles should be absent or last 1-3 minutes.

Benefits of this training:

• the ability to use different muscle groups in 1 session;
• ability to adjust the load;
• positive effect on the functioning of the heart and lungs;
• an effective way to get rid of fat (in 1 session you burn 30% more fat than with standard strength training) and increase muscle mass.

Circuit fitness training for weight loss helps you control your weight.
Calorie consumption depends on the intensity of the program. The average is about 560 kcal/1 hour.

Other workouts

Fitness training for losing weight, bringing the body into the desired shape, and combating fat deposits in a certain area additionally includes the following types of strength training.

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• sets of exercises with overcoming your own body weight (without weights) - shaping, push-ups, pull-ups (on average consumption is 560 kcal/1 hour with intense exercise);
• exercises with weights and external resistance (use of dumbbells, expanders, strength training equipment);
• isometric exercises, which involve static or dynamic tension while trying to hold or lift a load (helps strengthen the buttocks).

Why is exercise more effective for weight loss than dieting?

In fact, the mechanism of action of sports exercises and diets is very similar. Both cause a lack of calories, which have to be drawn from the body's internal reserves. But diets are a huge stress for the body, as it begins to lack many nutrients. In addition, they often force the body to draw energy from the muscles, depleting and weakening it. And sports activities force the body to expend more energy, while the muscles become stronger and the body becomes more elastic. Exercising for weight loss helps not only to lose weight, but also to make your figure beautiful without causing harm to the body.

Another disadvantage of diets is that they force the body to save energy and, at the same time, store fat “for later.” From time immemorial, humanity has struggled with hunger, so the body has developed such a defense mechanism. If you don't have enough energy, you will feel lethargic, tired, sleepy and cold, but the fat will remain in place. Only sports for weight loss are truly effective. You will be able to eat normally, not suffer from a lack of nutrients and, at the same time, effectively lose weight. With effective training, metabolism accelerates and energy consumption increases. This will allow you to burn up to 1 kilogram of fat per week, provided you have a properly designed diet.

EMS training

EMS – stimulation of muscle contractions through electrical impulses. Scientists in Taiwan conducted research to study the energy expenditure of the body under the influence of electrical stimuli.

The results showed that at maximum intensity of EMS exposure, caloric expenditure was up to 76 per hour. At the same time, at rest the consumption was 65 kcal/1 hour. Based on the research, conclusions were drawn about the ineffective use of EMS as a means of losing weight. EMS can be used as an addition to the main technique.

Cycle aerobics

Cycle aerobics uses almost all muscle groups and effectively works the body. Cycle can be a cardio workout or high-intensity interval training. Cycling is much more effective than an elliptical, treadmill, or exercise bike.

The lesson takes place in sitting and standing positions. In the latter case, more muscles work. Cycle allows you to work out not only your legs and buttocks, but also your abs, arms, and shoulders. Cycle is a good remedy for burning fat and getting rid of cellulite. 45 min. classes, depending on the intensity and level of difficulty, can save from 400 to 800 kcal.

During exercise, blood circulation improves significantly. Oxygenated blood flows to the muscles and helps accelerate their growth.

Healthy weight loss means, among other things, including cardio and strength fitness training in your daily plan. In the absence of contraindications, these types of exercises can become part of an intense workout, which will significantly speed up the process of losing weight.

My personal TOP sports for weight loss

• 1st place – jumping rope. This type of training is very energy-intensive and intense; an hour-long workout is very exhausting and burns a lot of calories. In addition, the jump rope is accessible to everyone. You can jump on it both at home and on the street. An ideal option for those who have a busy work schedule and don’t have time to go to the gym.
• 2nd place – running. Any kind of running - on a treadmill or in a stadium. Running is an extremely calorie-consuming sport, and quite exhausting, but a month of intense training is enough for your endurance to increase, and this sport will no longer seem so exhausting. The only downside is the load on the knee joints and ankles. The jump rope, by the way, has similar disadvantages.
• 3rd place – swimming. Of course, it is a useful sport, more gentle than the previous two, but it requires a visit to the pool, time and money. However, I advise everyone not only for losing weight, but also for developing posture and improving lung function.

What do you choose? Write your comments.