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A comprehensive review of the best strategies and exercises for weight loss

BingMag.com A comprehensive review of the best strategies and exercises for weight loss

There are a variety of training methods available today and there are many enthusiasts. Depending on your priorities, lifestyle, fitness level, etc., you can get help from these methods and achieve the body you desire. But exercising and fitness are not as simple as that, and in fact you can not achieve what you want with just one type of exercise.

You must first know what you are looking for, then look for solutions. Be there to achieve it. Therefore, you should be familiar with the various training methods and their benefits and effectiveness.

Many of us, even knowing how useful and beneficial exercise is, face the difficult challenge of exercising and arranging an exercise program. We have a good future ahead of us. No matter what your goal is to exercise, in any case, getting results and progress can motivate you to stay on track. But these conclusions are sometimes invisible and destroy people's motivation.

One of the key points to conclude is to become familiar with the various training methods and their application. Undoubtedly, the most effective exercise program includes a variety of training methods and tries to activate and engage your body in various ways.

For example, a program that uses aerobic, strength, balance and flexibility exercises. It can strengthen your whole body properly, increase fat burning, prevent muscle imbalance and many other problems, and have many health benefits. Apart from that, this program is also attractive and diverse and you will not get bored so that you get tired of sports and your heart beats.

You can get help from sports coaches to arrange such a program, countless internet videos Or go to the sports software that is found in many phones and is never used. But preparing this program does not need to be so much hassle and expense.

In fact, by getting acquainted with the training methods and their benefits, and tips for increasing physical activity and safe exercise, you can also make a great training program. Have for fitness and weight loss. In this article, we want to examine this issue. Here are some key pointers in moving forward and trying to answer most of your questions. We also look at different training methods to get acquainted with the best exercises and their effectiveness. So stay with us.

How much exercise should you do?

BingMag.com A comprehensive review of the best strategies and exercises for weight loss

  • Get at least 150 minutes (2.5 hours) of moderate-intensity activity a week. That means 30 minutes a day for 5 days a week. You can split these 30 minutes to fit your lifestyle better.

or

  • at least 75 minutes a week of activity Have high intensity. This amount of activity can be as beneficial as the previous option, but your body should be able to withstand strenuous activity and not have any problems. This is equivalent to 15 minutes of activity a day for 5 days a week. That means you can run for 15 minutes instead of 30 minutes of brisk walking a day.

or

  • These two methods and intensity Combine to have a more diverse program. Of course, keep in mind that every 2 minutes of moderate activity equals 1 minute of strenuous activity.

And remember that

  • Have at least two workouts to strengthen your muscles to prevent them from losing weight and help you burn fat and lose weight.

Despite these tips, you should consider Your physical condition and fitness You can spend more time exercising and get better results. It depends on you and your body. But it is better to work slowly at first, and whenever you see that you have the necessary ability, increase the duration and level of your physical activity.

Start your work slowly

If you have not exercised before or have been a long distance and have been sedentary for a long time, it is recommended that you start exercising slowly and gradually increase your activity level. For example, instead of planning for 30 minutes of walking 5 days a week from today, try to walk 5 to 10 minutes a day first and then increase that amount. Of course, it is recommended that you first consult a doctor and find out about your physical condition.

How many days a week should you exercise?

Some studies have shown that people who They do all of their exercise intensively in one or two workouts at the end of the week, more or less enjoying the health benefits of exercise as much as those who exercise during the week. However, too much stress in one to two days can keep you from exercising or causing you problems with exercise. Therefore, it is best to spread your exercise between 3 and 5 days a week and, in addition to maintaining energy throughout the week, also avoid injuries and other problems.

Intense and moderate exercise

BingMag.com A comprehensive review of the best strategies and exercises for weight loss

Go for low, medium or high intensity activities, get to the level of physical fitness and Depends on your fitness. For example, sprinting can be low intensity for a professional athlete, but intense for a non-athlete.

Low intensity exercise

What Does it make sense? You can breathe easily and your body is warm but you are not sweating. You can speak or sing easily.

Examples of these activities:

  • Normal walking
  • Stretching
  • Tai Chi

Moderate-intensity exercise

How does it feel? Your body is activated, you breathe faster and you sweat less. You can still talk but you can not sing. Slopeless levels

  • Team tennis (doubles)
  • Lawn mowing
  • Mountain walking and sloping ground
  • Weight training
  • Skateboarding
  • Skating
  • Volleyball
  • High Intensity Sports

    How does it feel? Your body is very active and involved, you are breathing hard, you are sweating a lot and you are so out of breath that you can not speak well.

    Examples of these activities:

    • running
    • fast swimming (underwater)
    • fast cycling or mountain
    • single tennis
    • football
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    • Rope
    • Aerobics
    • Martial Arts
    • Gymnastics
    • Cycle exercises (which include several different sports in a row )

    Go to different intensities to conclude

    Undoubtedly, everyone's goal is to achieve the fitness they want with exercise. Find while spending the least amount of time. Although many tricks and strategies are not effective and have only a propaganda aspect, "periodic and stressful exercises" can be a very good option for this group of people. These exercises consist of several intense and moderate periods and in a short period of time engage your body to burn high calories. This calorie burning does not end with training, and you will burn calories and fat even at rest.

    To use this training method, you can get help from any type of exercise and what Do you like to do. For example, warm up first to get ready for exercise. Then work from the bottom of the list eliminating issues that aren't worth the fight. This means, for example, walking at a moderate pace for one minute and running at full speed for the next minute, then walking briskly for the next minute.

    You are actually increasing or decreasing the intensity of the walk. You can also consider one course for normal walking and do the next course by jumping. By changing the intensity of your workout, you can dramatically increase your body temperature and metabolism, and get better results than a regular, fast-paced workout. Even if you have the ability and can prolong the intense period of these exercises, you will definitely see more benefits and progress.

    With this intermittent intensity, you can not only improve your cardiovascular health, but also You can also spend your time optimally and no longer have an excuse for lack of time. For example, 30 minutes of exercise a day in 3 sections of 10 minutes is not a hassle, and anyone can include it in their daily routine.

    If you do not have a medical problem to perform this type of exercise, you can easily And reduce your blood pressure and weight in the shortest time, eliminate fat around the abdomen and prevent muscle wasting. Periodic and stressful exercises can also be a good way to diversify your exercise program and challenge your body in a new way.

    Here are some basic exercises.

    Exercises Aerobic

    BingMag.com A comprehensive review of the best strategies and exercises for weight loss

    Cardiovascular or aerobic exercise involves endurance activities that take place over a period of time. Exercises are used by large muscle groups in the body and are usually used throughout the body. These exercises increase heart rate and blood circulation, making it harder for you to breathe and even causing you to have shortness of breath. The best examples of aerobic exercise are the following options:

    • brisk walking
    • running
    • aerobics
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    • Basketball
    • Tennis
    • Hiking in the mountains
    • Cycling
    • Rowing and rowing
    • Football
    • Dance
    • Exercise with squires, treadmills and/

    No matter how old you are; Either way, aerobic exercise can help increase lung capacity, strengthen your heart and muscles, and increase your overall endurance. Other benefits of these exercises include the following options:

    • They can help you lose weight by burning calories and regulating your appetite.
    • They lower blood pressure and lower blood sugar.
    • Prevent disability and aging problems.
    • Boost memory and thinking and even help prevent Alzheimer's and dementia.
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    • Reduce joint dryness and pain.
    • Relieve stress, improve mood, and increase sleep quality.

    Walking: The best option for starting aerobic exercise

    With just 22 minutes of brisk walking a day, you can achieve the recommended amount (2.5 hours of moderate exercise per week) and at the risk of heart disease and weight gain. Be safe. Walking is not a complicated job and man has been doing it for thousands of years. You will not need any special equipment for this and only a suitable pair of shoes will be enough for you. Walking is one of the easiest and most cost-effective physical activities that can be done anytime, anywhere.

    From now on, try to find innovative ways to add walking sessions to your daily routine. . To do this, you can go less to cars and public transportation, do housework, go out and shop on foot, walk for a few minutes after lunch to better digest your food, take a little step when talking on the phone Take things in stride and try not focus too much on the problem. For example, whenever you have a mental conflict, walk a little to clear your mind. If you are experiencing stress, start taking steps to reduce stress and increase your blood circulation. You can also get help from friends and acquaintances and go sightseeing and hiking with them. Spending time with friends can be a lot of fun and can change your mood.

    Apart from that, walking in the open air, parks, beach and can also be very enjoyable and make hiking a sport. Do not take it and look at it with the eyes of fun instead. Sometimes put on headphones and walk the streets. If you are a member of a fitness club, try walking there and back.

    There are many ways to bring walking into your life and make it a regular habit. With this solution, you will undoubtedly turn walking into a suitable pastime and you will no longer have an excuse not to exercise and lose motivation. You also do not need to limit yourself to these solutions. Look for different and creative ways and see how you can enjoy walking and stay healthy.

    Finally, you should know that with a mindfulness trick you can have a better and more effective walk. For example, when walking, focus on your body and its reactions instead of thinking about stress and negative thoughts. Feel your feet hit the ground and shake them, pay attention to the wind hitting your body parts and the sun shining on them, and this leads to both physical and mental health and reduces anxiety and depression.

    Strength training

    BingMag.com A comprehensive review of the best strategies and exercises for weight loss Strength or resistance training includes training movements that are repeated and With the help of free weights, bodybuilding machines, resistance weights and even body weights are done. These exercises strengthen the muscles and increase their volume and strength. If you do these movements at a slower pace, it will lead to hypertrophy or an increase in muscle mass. But if you do these movements with high speed, low repetition and heavy weights, the overall strength of the muscles will increase and you can lift much heavier weights in the future.

    Examples of strength training include the following options Kurdish:

    • Swedish and horizontal barbells with the help of body weight
    • Performing squats, shoulder presses and forearms with the help of dumbbells, catlobs, barbells, resistance bands and even objects Heavy at home!
    • Performing deadlifts or barbell presses using barbells
    • Using bodybuilding machines in clubs

    Strength training to build muscle, They help strengthen and increase lean muscle mass in the body. Aside from improving your appearance and body, these exercises also have the following benefits:

    • By burning high calories, they help you lose body fat, especially around the abdomen, and manage your weight.
    • Increase your strength and ability to perform daily tasks such as carrying shopping, lifting your children, opening cans, going up and down stairs, running, and better and hassle-free.
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    • As you grow older, they help keep your body active and upright and prevent injury.
    • Prevent bone loss.
    • Improve speed and time Your body's reactions prevent accidents, falls, and injuries.
    • Lead to the release of endorphins, which can improve your mood, reduce stress, and relieve anxiety and depression.
    • Flexibility, balance and dynamism of your body.

    Do's and don'ts of strength training

    To enjoy the benefits of strength training Do not spend hours daily lifting weights. You can even get results and increase your body strength by exercising the major muscles of the body such as the legs, chest, back, abdomen, shoulders and arms in 20 to 30 minute sessions twice a week. You do not even need to pay for membership in a fitness club to do this. Although clubs can be a great option despite the high facilities and if you have enough time and money, you should definitely join a club, but if you do not have enough time or you think the cost is too high, do not worry and at home without equipment You can also exercise.

    You can do exercises with your body weight. If you want to spend a little, you can buy resistance bands or a pair of dumbbells. Only with these facilities will you be able to do many exercises and lose weight without hassle, build muscle and improve your health.

    • 6 important benefits of weight training (and its superiority) To bodybuilders!)

    Apart from all this, be sure to consider the following points:

    • Always warm up before exercise and after Exercise at the same time to cool down to prevent injury.
    • If you are new to this type of exercise, you must learn how to perform the movements correctly. You can do this with the help of a coach, the Internet or sports software. It is also recommended to stand in front of a mirror and monitor your body. Remember not to go for heavy weights before you have completely mastered the movements.
    • To choose the right weight, remember to do at least 10 to 15 repetitions for each movement. Your weight should be such that in the last few repetitions you will be very tired. If you are not tired after repetitions, your weight is very light. If you can not do more than about 5 reps, your weight is too heavy. With that in mind, move on to the right weight.
    • As you progress and progress, you can put your muscles under pressure again with heavier weights and challenge them to grow more.
    • Remember that there should be at least 48 hours between each workout of a muscle group so that the muscles have enough time to recover. To do this, you can either relax completely, or, for example, after training a muscle group in the upper body, assign the next session to the lower body and do the work periodically.
    • Always pay attention to the reaction Be in your body and forget the belief that "do not suffer the treasure". Strength training should not lead to severe pain, especially in the joints. .

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    BingMag.com A comprehensive review of the best strategies and exercises for weight loss

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    1. (Satyananda Yoga)

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    2. (Hatha Yoga)

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    3. (Iyengar Yoga)

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    4. (Kundalini Yoga)

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    5. (Bikram Yoga)

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    6. (Power Yoga)

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    BingMag.com A comprehensive review of the best strategies and exercises for weight loss

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    . Be sure to consult a specialist before using the recommendations in this article. .

    Source: HelpGuide

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