The best exercises to lose weight are those where spent more calories in less time as it is important to combine these exercises with exercises for example running or do swimming, but to lose weight efficiently and maintain the results of a muscle that must be done at the gym, preferably under the supervision of a personal trainer.
Aerobic exercise such as walking and jogging increase the heart rate and burn more calories, while resistance exercises such as the musculature favor muscle hypertrophy allowing an increase in the size of the muscle doing that the individual consumes more energy.
Exercises to lose weight
The best exercises to lose weight at the gym are aerobics, some examples are:
- Muay thai: 750 calories per hour
- Spinning: 600 calories per hour
- Step: 500 calories per hour
- Swimming: 400 calories per hour
- Water aerobics: 500 calories per hour
- Running on the treadmill: up to 700 calories per hour
- Body pump: 500 calories per hour
- Elliptical: up to 400 calories per hour
- Zumba : up to 800 calories per hour
Some examples of exercises that help you lose weight fast, but that must be done under the guidance of a professional so that they are performed correctly, avoiding injury in the muscles and joints.
Ideally, divide the training time between exercises aerobic and anaerobic, preferably five days per week to lose weight effectively and continuously. During workouts, it is essential to maintain the energy and the body hydrated, and in these cases preferred to make homemade energy drinks.
Muscle exercises will help define the body, fighting to sag. However, when there is a great weight loss may be necessary to do some sessions of aesthetic physiotherapy, or abdominal surgery called a tummy tuck, to remove excess skin. See some easy exercises to do at home and lower tummy.
What exercise to do to lose weight faster?
To lose weight 1 kg of fat per week, equivalent to 4 kg per month, any office that spends 600 kcal per week approximately, five times per week, combined with daily muscle exercises should be done.
To burn the calories that are intended to, you must exercise for 1 hour and keep within the ideal heart rate, which should be approximately 80% of its maximum capacity. This capability, however, will depend on the fitness of the person, their age and the intensity of the workout. The exercise below these values will not make much weight loss.
Extra help is to buy a small digital device called pedometer that shows how many steps the individual gives per day. This device can be purchased at sporting goods stores or online, and the recommendation is to take 10,000 steps per day.
Also, it is also essential to maintain a diet balanced and healthy, low in fats and sugars, and rich in fruits, vegetables, and fiber. See some healthy weight loss recipes.