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. There is an opinion that you need to exercise every day, and some argue that every other day, since the muscles need rest. And there are a huge number of such discrepancies. Let's try to figure it all out.
Benefit
First, understand the benefits of sports and whether it is really necessary when you need to get your figure in order. What happens to the body and body during regular training:
- calories are consumed intensively;
- the fat burning process starts in all parts of the body;
- beautiful muscle mass is formed;
- endurance and strength improve;
- Strength of character and fortitude are strengthened;
- the functioning of the heart and blood vessels improves, the level of bad cholesterol decreases, the blood thins;
- the respiratory process is normalized: tissues receive more oxygen, which allows the body to properly utilize fat;
- metabolism accelerates;
- Hormones are activated that control the process of decomposition of adipose tissue at all its stages.
Everyone who is losing weight needs to realize one simple truth: yes, diets are necessary for losing weight, and without limiting daily calorie intake, the weight will not creep down. But at the same time, all of them (with rare exceptions) are incredibly harmful to health. But regular exercise not only burns calories and fat, but also normalizes the functioning of most internal organs and systems.
Drink water as much as you want
Thirst slows down all processes in the body, including fat burning. As soon as you feel thirsty, you need to do it. There is an opinion among visitors to sports clubs: the less water you drink during a workout, the faster weight loss will occur. It's a delusion! Of course, intense sweating occurs during training, and if you do not replenish the fluid supply in organs and tissues, your weight after training will be significantly less. But it will return to its previous levels, as soon as you drink a glass of water. So this is imaginary weight loss.
Basic Rules
How to organize classes correctly so that they are as effective as possible for weight loss?
- Get examined and consult your doctor.
- Choose the sport you would like to play.
- Agree on your choice with your trainer and order an individual training plan.
- The best option is to exercise three times a week, every other day, so that the muscles have time to recover.
- Skipping workouts is highly undesirable.
- To improve results, do not forget about daily morning exercises and evening walks.
- It is not necessary to go on a diet, but organizing proper nutrition and a normal drinking regime is simply necessary.
It is necessary to combine strength and cardio exercises
Women are afraid of exercise machines because they don’t want to “pump up.” But if you look around in the gym, you will notice that either the trainers or the regulars at the sports clubs are the ones who are really pumped up. In addition, they all take special supplements, some produce
It is necessary to train at least three times a week, and the break between training should not be more than 2 days, otherwise all efforts will go down the drain.
intramuscular or intravenous injections to achieve the best results. And in order for a woman to gain highly developed muscles, she needs to train 3 times more than a man and constantly take special medications, often without hormonal ones. Women are not predisposed to developing a powerful torso, so there is no need to be afraid of strength training. They will help you create a beautiful silhouette and get rid of cellulite.
Rating
It is difficult to determine the best sport for weight loss: one will burn the maximum number of calories, while the other will intensively remove fat. Body type and physical fitness also work. And yet, there is a TOP of the most effective types, among which you should look for your “golden horse”:
- Struggle.
- Run.
- Ice-skating race.
- Ballet.
- Swimming.
- Speed cycling.
- Jumping rope.
- Water aerobics.
- Strength training equipment.
- Fitness.
Sports for girls. skiing
One of the best sports for girls under 6-7 years of age is skiing. People are accepted into these sections from this age. What is its use? The following advantages can be highlighted:
- Strengthens the lungs and forms proper breathing.
- Strengthens the immune system and hardens.
- Strengthens the abdominal muscles and cardiovascular system.
- Increases the body's performance and endurance.
- Provides good prevention of osteochondrosis.
- Develops the vestibular apparatus, muscles of the arms and legs.
Classes are not without their drawbacks:
- There is a high risk of injury.
- The difficulty of finding a good trainer. Considering the age of the child, it is highly undesirable to allow him to be trained by a non-professional. In addition, training from a good specialist will be expensive, which can also be considered a disadvantage.
- Difficulty finding a good training ground.
- Seasonality. Unfortunately, in summer, autumn and spring, training will not be available in many regions of Russia. This sport for 7-year-old girls is only suitable if the family lives somewhere in the northern regions of Russia. In the central or southern regions it is not possible to practice skiing all the time.
- Load on the respiratory and cardiovascular systems.
Contraindications for classes are as follows:
- Asthma.
- Myopia.
- Problems with ODA.
- Lung diseases.
Equipment required for classes:
- Skis and poles.
- Boots.
- Fastenings.
- Thermal underwear and warm ski suit.
All this will cost a tidy sum, since such devices are expensive. Also, the cost of such classes, as already mentioned, will be high, so it is worth taking into account the financial costs when sending your child to this section.
Tables
You can try to choose a sport based on the data in the following tables, which clearly demonstrate the benefits of each of them for losing weight.
How many minutes will it take to burn 500 kcal?
How many calories can you burn in 1 hour?
How many calories can you burn in 1 hour on exercise machines?
Fat burns over low heat
Isolated exercises on a specific muscle group will not give the desired effect. To experience sustainable weight loss, you need to train for at least 40 minutes, giving your body aerobic exercise. At this time, at least 23% of the muscles of the total mass should be involved. If the whole body works during training, fat will be burned much faster. The loads should be light, but long-lasting.
The body’s usual “fuel” is carbohydrates, and only when they are deficient does it begin to use fat reserves. To enhance the fat burning process, you need to adjust your diet. Avoid high-calorie foods, especially in the hours before and after your workout.
Expert advice:
You won't be able to lose weight by constantly overeating. Eat 4-6 times a day, but the portions should be small. Choose the diet that suits you.
Criterias of choice
If you have planned to lose weight through sports, but cannot decide on a particular type, a few recommendations will come in handy.
Girls and men
Men predominantly choose strength sports, such as wrestling and gym equipment, in order to not only lose weight, but also build muscle mass, develop strength and endurance.
For a girl, it is better to choose loads that are more cardio-oriented (although exercises with weights should also be performed). This includes running, dancing, swimming, jumping rope, fitness - everything that will develop flexibility and stretching.
In the hall or at home
If you choose strength training equipment, swimming, fitness, dancing, then it is better, of course, to take a gym membership. There is professional equipment, the opportunity to communicate with more experienced like-minded people and consult with a trainer.
But you can also exercise at home by selecting an appropriate set of exercises (for example, to work out all parts of the body) or by purchasing a lightweight model of a simulator. To achieve results, dedication and regularity of practice are much more important. There will be no effect from a gym membership if you constantly skip workouts.
Intensity
If you are looking for a sport for the lazy, don’t waste your time: it simply doesn’t exist. Perhaps walking can be recommended, but you will still need an accelerated pace and daily walks. It is best to discuss the frequency of classes and their intensity in advance with two specialists - a doctor and a trainer. The best option is to draw up a training plan with them so as not to harm your health and achieve the desired result.
Strength and cardio exercises
As for the choice between cardio exercise and strength sports, we have already talked about their ratio in a weight loss program, and how to combine them correctly. You cannot give preference to one thing, otherwise both directions will be useless. Do you want a slim and toned body? Include them in a single training plan.
When choosing a sport for weight loss, do not forget to also focus on your own desires and physical fitness. If you feel after training that this is not your thing, you don’t need to torture yourself, there will be no result. Sports should be fun, because the endorphins produced during exercise also take part in fat burning. Therefore, look for what you like. In addition, this will reduce the risk of failure.
The most effective workouts for weight loss
Having set the goal of getting rid of extra pounds, many people choose running. This is no coincidence. Aerobic exercise really helps bring your weight back to normal. Jogging, of course, is not the only physical activity that helps you achieve the desired slimness.
The following workouts are considered the most effective in losing weight:
- Cardio. It is a long-term physical activity, characterized by low intensity, which increases the heart rate, which is why it is called “cardio”. Such workouts include: an hour on a treadmill, walking on an elliptical trainer for twenty minutes, and so on.
- Interval. Performed with a change in both intensity and speed. This includes jogging, walking on an elliptical, and cycling. First, for example, speed running for half a minute, and then jogging for one and a half minutes. So, changing the speed, they practice for about 20-30 minutes.
- Power. Such training involves training either with the use of weights or with the use of your own weight. They tend to be cyclical.
A huge amount of research and experimentation has been devoted to losing weight, which has made it possible to distinguish these three types of physical activity. However, relying solely on exercise, a person struggling with excess weight risks failure. The lack of significant results is due to ignoring the fact that success in losing weight is due not only to regular training, but also to a review of your own diet. You should remember one simple truth, which is that excess fat is gained both due to low physical activity and due to poor nutrition.
Proper nutrition determines 80-90 percent of the results people get when they want to become slim. You can devote up to 10 hours a week to grueling training, but reduce the effect achieved during this time to zero in the remaining 168 hours. Those pursuing the goal of losing weight should adhere to a strict diet. This is the best and fastest way to achieve your goal. It is necessary to completely abandon carbonated drinks and fast food. The diet should contain only healthy and natural foods, that is, fruits and vegetables, lean (lean) meat.
The diet allows you to lose a certain amount of weight, but you can achieve maximum results only by additionally doing cardio, intense or strength training. Which one should you prefer? An analysis of each physical activity will help answer this question.
Cardio training
Most people always associate weight loss with cardio exercises. The choice in favor of training that increases your heart rate is obvious. The more calories you burn, the faster you lose weight. This, of course, is true in cases where the overall energy value of the menu decreases, that is, a certain diet is followed. By running up to five kilometers on a treadmill, about three hundred calories are lost. The benefits of cardio are obvious. There is no need to do any complex exercises or use weights. You just need to have sports shoes, a treadmill or an elliptical trainer at your disposal. You can exercise both at home, if you can purchase equipment, and in the gym. The ease and simplicity of cardio has made this type of training the most accessible and simplest for beginners.
There are also disadvantages to such physical activity. Cardio workouts are monotonous and can quickly become boring after a short period of time. This applies to exercise machines, but not to running outside. Cardio helps you lose weight, but it doesn't get you into really good shape. An increase in heart rate has a positive effect on the heart muscle, but does not increase stress resistance. The latter is due to the lack of rapid switching of loads during running or walking.
Burning calories through cardio may not be considered the most effective due to the low additional oxygen consumption after the workout itself. This means that calories are burned exclusively during the activity, but not after. More detailed information on this topic can be read in various sources, which explain why physical exercise does not always give the desired result.
You shouldn't give up cardio. It really allows you to lose weight, but only for those who are willing to run or walk for several hours every day, without exhausting themselves with complex exercises.
High Intensity Interval Training
They are recognized as much more effective than cardio training. They are much more successful at burning excess calories. High-intensity interval training requires high oxygen consumption not only during exercise, but also for several hours afterward. The metabolic rate at this time continues to remain high, and, consequently, calories are also lost. After finishing your workout, you can calmly go about your business, and the fat burning process will continue for several hours.
This major benefit of high-intensity interval training is scientifically proven. Changing modes of physical activity forces the heart muscle to adapt to different modes, when high-speed running is replaced by jogging, and uphill is replaced by descent from a hill in a cyclic order within one session. The heart begins to adapt to working in a different format, and the body adapts to such changes. This becomes the main reason why the metabolic rate remains high for several hours in a row, and not just during exercise.
Scientists from the University of New South Wales conducted a study in which they observed and recorded changes that occurred with forty-five women experiencing problems with obesity of varying degrees. The participants were divided into two groups, each of which was assigned to ride a bicycle. The difference was that one group had to do regular training and the other group had to do interval training. The first group cycled for 40 minutes at a moderate speed, while the second group cycled for only 20 minutes, alternating between an eight-second strenuous ride and a 12-second easy ride. After five weeks, the results showed that women who did interval riding lost three times more excess weight than those who rode at an average speed for twice as long. Participants who lost more pounds mostly lost weight in their buttocks and legs.
Thus, drawing a conclusion from this study, it turns out that in much less time, high-intensity interval training loses many times more calories. You can read about this experiment in full detail in Mark's Daily Apple. Of course, such training also has its drawbacks. It lies in the fact that the body takes much longer to recover. Even after 20 or 30 minutes of high-intensity interval training, the body will literally “revolt.”
Power training
Calorie burning when doing cardio occurs exclusively as part of the workout, but does not stop after the end of the high-intensity interval. Power loads also have their own characteristics. This type of physical activity was described most clearly by Alvin Cosgrove, who devoted one of his articles to comparing cardio and strength training. In it he gave a description of one of the experiments.
The study was conducted on three groups. The first consisted of people strictly following a diet. In the second, there were participants who, in addition to dietary restrictions, also did aerobics. People from the third had to stick to a diet, go to aerobics, and do strength training. The difference between weight loss over three months in the first (6.5 kg) and second (7 kg) groups was only half a kilogram. The latter had to devote from half an hour to 50 minutes to aerobics three times a week. Participants who additionally engaged in strength training lost 9.6 kilograms, which is much more than both the first and second groups.
Therefore, aerobics alone does not allow you to achieve more, even during a diet. And this, taking into account the fact that to lose half a kilo I had to complete about 36 classes. Strength training works much more effectively, allowing you to achieve better results.
However, analyzing this experiment, it turns out that it is nutrition that contributes to the loss of more excess weight. Aerobic exercise can speed up weight loss, but not much. 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. They should be performed from 8 to 12 times without breaks. The process of burning fat after strength training continues for another two days, and building muscle mass becomes a bonus to the workout itself.
Strength exercises should not be seen as the exclusive and only physical activity for burning calories. They rank highest in weight loss, followed by high-intensity interval training and then cardio. This hierarchy is given for an equal amount of time spent on a lesson, for example, half an hour. And here lies the main disadvantage of both interval and strength training. They can be performed only for a limited time, and then the muscles simply refuse to obey. In addition, recovery requires at least two days. You can do cardio every day because it is stress-free and the workouts themselves can last for hours.
The situation is as follows: both high-intensity interval training and strength training allow you to burn a large number of calories, but not more than the body “wants”, since muscle failure after 30-45 minutes of exercise, as well as the recovery process over several days, are inevitable, but cardio does not limit anyone losing weight in anything. Consequently, a person who is willing to run for several hours every day will be able to burn more calories than someone who does only strength training or intensive training three times a week.
