Types Of Fitness For Weight Loss

Content

• Features of fitness for weight loss.
• The benefits of exercise for weight loss.
• Cardio.
• Power training.
• Mind & body - meditative fitness.
• Martial arts.
• Interval training.

Regular fitness classes will help get rid of extra pounds, strengthen the muscle corset, improve well-being, correct “problem” areas of the body, and even tidy up the skin condition. Training must be done at least 3 times a week.

Features of fitness for weight loss

Types of fitness for weight loss - aerobic and anaerobic.

Aerobic fitness - low-intensity exercise, the main source of energy is oxygen. This type of fitness normalizes weight, increases endurance, strengthens the circulatory system and improves mood. Anaerobic - increases strength and performance, improves the functioning of muscles and joints, corrects the proportions of the body, little oxygen enters the body, and energy consumption increases.

The load depends on the initial parameters of a person, the amount of subcutaneous fat, the location of "problem" places, the presence of chronic diseases, the degree of physical development.

The benefits of exercise for weight loss

The different types of fitness for weight loss include bodyweight work, strength training, and cardio.

How to choose physical activity? Told in the article

Cardio

Great option for weight loss. Improves the functioning of the body - activates metabolism, normalizes lymph flow and blood supply, increases efficiency, pumps the heart muscle and respiratory system. Fat burning processes start after 40 minutes of active training.

This workout is based on non-stop steps to energetic musical accompaniment. Helps the body to be in good shape, promotes fat burning, improves appearance and heals the entire body. You can burn 500 kilocalories in one session.

Exercises are performed on a step platform. It tones the leg muscles, forms the correct posture, improves blood circulation, affects subcutaneous fat, saturates the body with energy and oxygen, and helps fight stress and depression. The main advantage is that it protects the joints of the legs, strengthening them. Burns about 468 kilocalories in 1 hour.

Such fitness includes classes on individual mini-trampolines. A fast pace is set, alternating steps, swings and balance exercises with intense sprints and high jumps. Workouts are fun and burn a decent amount of calories. On average, you can burn 1000 kilocalories in one hour.

An excellent choice with a significant training effect. The main advantage is a low load on the spine, so this type of fitness is suitable for people with problems in the musculoskeletal system. Consumption of kilocalories - from 350 to 400.

Gymnastics with a clear sequence of exercises. Helps to correct weight, strengthen muscles, increase endurance. You can do it at any age, choosing the level of load, taking into account the physical condition. Burns about 325 kilocalories in 1 hour.

A young form of fitness is low-intensity and high-intensity cardio training. A special set of rubber shock absorbers is used, which are attached to the arms and legs and form a single system. This approach increases the load, improves coordination, develops strength and endurance. Terrarobica is available to people with any level of physical fitness.

An intensive workout on a special exercise bike, performed alternately sitting or standing. This is a "hit" on the fat deposits of the thighs, legs, buttocks - areas most affected by the "orange peel". There are no age restrictions, and older people can also do it if there are no contraindications (problems with the knee or ankle joints, diseases of the cardiovascular system, high blood pressure, varicose veins in the legs). On average, 600 kilocalories are spent.

A direction of fitness based on dynamic dance moves. Combines elements of Latin American, European, Asian and American dances: salsa, reggaeton, hip-hop, rumba, samba, cha-cha-cha, flamenco. Perfectly activates the processes of weight loss, tightens sagging skin and eliminates cellulite. An excellent cure for depression, stress, anxiety, apathy, chronic fatigue. In just 45-60 minutes, classes will burn up to 500 kilocalories. Zumba is a direction that has no serious contraindications.

This is a treadmill, ellipsoid (orbitrek), exercise bike, stepper, rowing machine. To lose weight, you should choose machines that involve more muscles and burn more calories.

1. An exercise bike or exercise bike is a great way to do cardio for overweight people. With the right technique and under the supervision of an instructor, it is suitable for people with pain in the knees and spine. Provides an effective workout that burns fat without impact. Classes can be carried out in the “sitting” or “standing” position, in the second option, the muscles of the whole body are involved. Allows you to burn up to 700 kilocalories per hour.
2. The treadmill is a popular and no less effective way to lose weight. You can train if you have a healthy musculoskeletal system. Problems with the spine and joints are contraindications for running, so you can walk uphill at an angle. You can spend from 500 to 750 kilocalories per hour.
3. Stepper - it is possible not only to lose weight, but also, which is important for girls, to train the gluteal muscles if you walk with an emphasis on the forearms. With intensive training, it burns up to 500 kilocalories per hour.
4. Ellipsoid (orbitrek) is an elliptical trainer that simulates skiing and works not only with the muscles of the legs, but also with the upper body. It is a safe and effective load that can be used at any age and with any weight. Allows you to burn from 300 to 600 kilocalories per hour.
5. Rowing machine - the rowing simulation system is designed in such a way that the whole body is actively working during exercise. This type of cardio is ideal for people of all ages and weights. Training allows you to strengthen the muscles of the upper and lower half of the body, the abdominals, improve blood circulation, strengthen the work of the heart muscle, reduce the percentage of adipose tissue, have a beneficial effect on the respiratory system, and increase joint mobility. Burns more than 350 kilocalories in half an hour of classes. Not suitable for people with joint problems.

Power training

They contribute to better calorie burning after training, during the recovery period, as they accelerate metabolism, promote muscle hypertrophy, strengthen the muscular system, develop strength and endurance. Perfect for increasing muscle mass and working out the relief. Strength exercises do not always require free weights or machines, you can perform them with your own weight.

A high-intensity training system that develops strength, speed, endurance and flexibility, includes weightlifting, gymnastics, running, powerlifting, rowing and more. CrossFit intensively burns adipose tissue, improves the functioning of the circulatory system and develops the respiratory system. In 20 minutes of crossfit, you can burn 250 kilocalories.

A set of strength exercises with additional equipment - light dumbbells, fitness bands, bodybars. The movements are as simple as possible and are performed to the music, duration - 50 minutes. The class consists of three stages: warm-up, strength and recovery in the form of stretching. For one lesson, you can spend 400-450 kilocalories. Universal training, develops all muscle groups, improves tone and performance, reduces the amount of adipose tissue.

Cardio combining punches and kicks and dance steps. A harmonious combination of karate, taekwondo, wushu, tai chi, qigong, boxing and kickboxing with typical aerobic exercises. Deeply affects the muscles of the legs, arms and abdomen, improves flexibility, strengthens the circulatory system, helps fight stress and reduces body fat. Weighting agents may be involved. For an hour allows you to "remove" up to 800 kilocalories.

A set of consecutive strength exercises with a collapsible barbell and a set of discs of different weights are performed at a fast pace in a multi-repetition mode. Combines aerobic and power load, increases muscle tone and body relief, reduces body fat. For an hour of such training, you can spend more than 600 kilocalories.

Mind & body - meditative fitness

The direction of fitness, practicing sparing loads. The set of exercises may include such areas as Pilates, yoga and stretching and other exercises for gentle adaptation and healing of the body. It will help you lose weight and shape a beautiful body.

It is based on traditional ancient Indian practices. Asanas and exercises help correct posture, eliminate blocks and clamps, strengthen the muscular corset, support the spine, normalize hormonal levels, strengthen the immune system, improve the psycho-emotional state, fight stress, depression and insomnia, and reduce weight. Static loads work out all muscle groups - superficial and deep. Constant tension and stretching develops mobility, the joints become flexible, and the ligaments are elastic. Asanas can be practiced at any age and weight. For an hour of training, you can spend 225 kilocalories.

The system is based on tai chi and yoga. The combination of deep breathing and slow movements allows you to gradually train different muscle groups, strengthening them, but not increasing muscle mass. Helps develop flexibility of joints and ligaments, intermuscular and intramuscular coordination, strength endurance and promotes weight loss. People of any age can do it, regardless of physical fitness, but this must be done under the supervision of an instructor in order to avoid injury. For an hour of training, you can spend 150 kilocalories.

A system aimed at achieving and maintaining health. The simple, fluid, deliberate and continuous movements of ancient Chinese gymnastics target the entire body. The process of performing exercises requires concentration of thought and synchronization with breathing (possibly hard, soft, abdominal, natural). Suitable for people of all ages and fitness levels. Has no contraindications, can be performed by people with disabilities. It is best to work with a certified master. For an hour of training, you can spend 310 kilocalories.

A traditional Chinese practice consisting of smooth movements - forms flowing one into another, like in a slow dance. An important aspect is breath control and concentration on the position of the body and state of mind. All this turns into a kind of meditation in motion. It restores joint mobility, strengthens the cardiovascular system, improves blood circulation, relieves muscle and nervous tension, activates mental abilities, improves sleep and develops discipline. Recommended for people of all ages. For an hour of training, you can spend 280 kilocalories.

It is aimed primarily at stretching, increases the elasticity of ligaments, flexibility of the spine, relieves tension in the body, an excellent addition to strength training. The result of strength training will become more noticeable, the muscles will become more prominent, and performance will increase. For an hour of training, you can spend from 150 to 200 kilocalories.

A set of static exercises from yoga and ballet techniques. It affects deep muscles, pays attention to breathing, normalizes blood circulation in tissues and improves metabolism, promotes weight loss and increases skin elasticity. For an hour of training, you can spend 310 kilocalories.

Weight loss system, combines postures from yoga, stretching, Pilates, deep "diaphragmatic" breathing. It helps to saturate the brain with oxygen, normalizes the blood supply to internal organs, bowel function and lymph cleansing. For an hour of training, you can spend 260 kilocalories.

Martial arts

Fitness includes elements of martial arts, focuses on the acquisition of specific physical fitness at a generally accessible level for overall strengthening of the body, developing endurance and improving physical fitness. The speed of reaction and coordination of movements is improved, it correctly distributes efforts, shifts the center of gravity and determines the most reliable stop.

Based on traditional Indian martial arts. There are two types of kalari payattu. The southern one is a purely military technique, the northern one is a military dance. Self-defense techniques are diluted with gymnastic relaxation exercises and breathing practices. A strong, flexible and beautiful body is formed, weight is reduced, reaction and speed of thinking develops, immunity is strengthened, self-confidence increases, anxiety disappears, stress resistance increases, the ability to control one’s body and find harmony within oneself develops. This technique is simple, and anyone can handle it.

Translated from Japanese as "the path of the spiritual warrior" and combines the traditions of yoga, martial arts and meditation. Attention is paid to speed, strength, balance, lightness and fluidity of movement. Two relationships: yoga and budo. Yoga focuses on control, calmness, strength and precision of movement. Budo is performed in a standing position and combines elements of karate, jiu-jitsu and taekwondo to develop speed, strength, agility and focus. The session ends with meditation. Develops stress resistance, increases efficiency and improves energy balance.

Brazilian national martial art combines elements of acrobatics, games and is accompanied by live music. Helps strengthen weak muscles in the thighs, calves, buttocks, get rid of sagging skin, straighten posture, reduce adipose tissue and reduce stress levels through the production of happiness hormones. For an hour of classes, up to 700 kilocalories are spent.

Interval training

The technique consists of alternating periods of intense physical activity with periods of recovery. All this happens in one workout. With interval training, the body burns more fat and preserves muscle better than with cardio training. Along with this, physical indicators of strength and endurance increase. Exercise is quite energy intensive. The fat burning process starts 20 minutes after the start of the workout.

A type of high-intensity interval training developed in Japan with a 4-minute exercise cycle. You can train at home, on the street, in the gym, using only your own weight. Increases performance, trains all muscles, accelerates muscle growth, increases calorie consumption and weight loss, and improves coordination. On average, about 150 kilocalories are expended per 10-minute workout.

From Swedish it translates as "play of speeds". Workouts with a constant change in the rhythm of movements: from anaerobic sprint to jogging or slow aerobic walking. An effective way to lose weight, keep the body in shape, activate metabolism and strengthen the body as a whole. For 1 hour burns about 540 kilocalories.

A complex of static and dynamic exercises with elements of yoga, dance movements, strength exercises, aerobics, cardio. It involves all muscle groups, develops endurance, increases muscle strength, develops muscle relief.

High-intensity interval training lasts no more than 30 minutes and at maximum load. It activates the metabolism and allows you to quickly burn calories and excess adipose tissue. The technique is suitable for people with training. Burns about 440 kilocalories in 1 hour.

Rope training, it is recommended to start with 45 seconds of jumping at maximum speed, then 30 seconds at low or medium speed. Repeat for 15-20 minutes. Jumping rope can be replaced with dumbbell lifts or push-ups - control the load yourself. For professionals, weighted jump ropes weighing up to 2 kg are produced! For one hour of classes, you can spend from 700 to 1200 kilocalories.

Conclusion

Regardless of the type of physical preparation, training will help to improve the figure, pump up muscles, increase vitality and improve mood. In addition, many workout options are available online. But it is classes in the gym under the supervision of an experienced trainer that help to achieve the best results.