Today, there are many fitness areas that are able to assist you to lose calories and keep your muscles in good shape. Fitness for weight loss at home is the most effective type of workout. Consider the most popular workout options:
Cardiofitness. This type of fitness gives one of the most effective loads on the muscles of the legs and cortex and also helps to “pump” the heart muscle. An intense workout usually lasts 30-50 minutes. Cardio fitness is considered one of the most “fat-burning” areas since the average heart rate during a workout reaches 120-157 beats per minute. This type of exercise is contraindicated in people with cardiovascular diseases.
TRX. This is a resistance exercise system that uses equipment designed by former US Navy SEAL Randy Hetrick. Usually TRX requires special loops. They are held during exercises for different muscle groups. An average workout lasts about 60 minutes.
Run. It can simultaneously serve as a good cardio workout and a power load on the muscles of the legs and cortex. Here it is crucial to choose the right speed and duration of the run. The best workouts are 3-4 times a week for no more than 60 minutes. It is advisable to warm up well, and then run 3-7 km.
Step aerobics. The workout consists of steps of varying difficulty. With your feet you need to alternately stand on a special step platform. Start with simple steps, and then connect them into bundles. The session lasts approximately 60 minutes. Hand exercises with dumbbells (1-2 kg) or weights can be added to the steps at the same time.
The most effective workouts for weight loss
We have compiled the TOP-3 workouts, which includes the simplest and most effective exercises for every day for weight loss. They can be performed by both beginners and professional athletes. If you have diseases of the cardiovascular system, musculoskeletal system or respiratory organs, it is better to consult a doctor before performing a set of exercises for weight loss.
- Rope jumping. There are two options for performing this exercise: a) you can do 5 sets of 30 jumps (rest between sets – 20-30 seconds); b) you can perform 3 sets, jumping continuously for 1 minute (rest between sets – 45-60 seconds). Such a workout will help keep the heart rate at the level of 120-157 beats per minute. Jumping rope is a good cardio load, helps to develop endurance, as well as work out the muscles of the legs, back and arms.
- Burpee. To perform this exercise, you need to squat down, go into a prone position, push up from the floor, squat down again, and then jump up. The cycle must be repeated 15 times in a row (3 such approaches in total with an interval of 2 minutes).
- Plank. Contrary to popular belief that you need to stand in the bar for as long as possible, it is better to limit yourself to 20-50 seconds. The fact is that if you stay in this position for longer, the load from the core muscles will transfer to the spine (and this is bad for the back). It is better to do 4-5 sets of 20 seconds. Make sure that there is no deflection in the lower back, look at the floor, do not tilt your head up (this is bad for the neck).
What is a key secret to losing weight?
Try not to overload the body with excessive physical activity. Too much physical activity leads to accelerated aging, a decrease in the body’s defenses, as well as problems with the musculoskeletal system, in particular, due to the high risk of injury and congestion of the musculoskeletal system.