Do you really want to lose weight? First, you have to understand that the journey of weight loss depends on three factors; healthy eating, exercise, and rest. Regular weight loss exercise is an essential component of a healthy lifestyle. Exercise also helps prevent many health conditions, decreases stress, and makes you feel better. Now a question arises in your mind, there are thousands of exercises that reduce weight but how would you know which exercise is best for you and how to start with it.
Interval training is a type of training that involves a series of low- to high-intensity workouts interspersed with rest or relief periods. If your goal is to lose weight, interval training should be part of your weight loss exercise. Interval training is a great way to hammer out a quick workout, and it’s extremely effective for transforming your physique.
Before completing interval training weight loss exercise, be sure to complete a 5-10 minute warm-up. Your warm-up should consist of some dynamic stretching, light movement in your exercise of choice (if you plan to do sprints, jog for a bit beforehand. If you’re swimming or biking, start easy before amping up the intensity), and complete a few accelerations where you gradually build your speed to a sprint over your chosen distance.
Warming up properly will help prepare your body and muscles for the work ahead. If you jump straight into intervals without warming up, you put yourself at a greater risk of injury. Once you’re warm and have properly prepared yourself for some speed work, choose one of the following interval workouts and challenge yourself.
One of the many styles of interval training isTabata Stationary Bike Workout: a workout method where you perform 20 seconds of intense work followed by 10 seconds of rest for a total of 8 cycles. While the entire workout lasts only 4 minutes, by the end, you should feel like you can’t and don’t want to complete another interval.
- Using a stationary bike, warm up for 5-10 minutes. Make sure to have adequate resistance on your bike before you start sprinting so your legs don’t spin out of control.
- After your warm-up, sprint hard for the 20s and bike very slowly for 10s.
- Repeat for a total of 8 rounds (4 minutes total). Finish with a 5-10min cool down at an easy tempo.
Weight training is a kind of strength training for developing the strength and size of skeletal muscles. It utilizes the force of gravity in the form of weighted bars, dumbbells or weight stacks in order to oppose the force generated by muscle through a concentric or eccentric contraction. Weight training uses a variety of specialized equipment to target specific muscle groups and types of movement.
Many individuals who exercise or are new to the fitness world feel strength training is only associated with more experienced athletes. This couldn’t be further from the truth. There are too many physical, health, and mental benefits to leaving strength training out of your workout schedule. Here is why and how you should include this important piece of any training program:
There is actually a long list of why you should include strength training in your program.
- Not only does strength training increase your physical work capacity, it also improves your ability to perform activities of daily living (ADL’s). You will be able to work harder and longer with the proper weight training activities.
- It improves bone density. One of the best ways you can control bone loss as you age is to add strength training into your workout plan.
- It promotes fat-free body mass with decreasing sarcopenia. The lean muscle mass that we all work so hard for decreases with age. If we don’t add strength training to our routine then it will turn into fat.
- It Increases the strength of connective tissue, muscles, and tendons. This leads to improved motor performance and decreased injury risk.
- It improves your quality of life as you gaining body confidence. Strength training will not only make you strong but will also help with managing your weight.
Any activity is great exercise, yet with regards to shedding pounds, it’s difficult to beat running. All things considered, running is a standout amongst the most efficient weight loss exercise to burn calories. If you’re already a runner, keep continuing. If you’re not a runner yet but interested in how to lose weight, All you need is a pair of sneakers before you head out the door.
Find a hill you can sprint up, or crank the incline on that treadmill. “Running up hills forces you to work your glutes and legs—two of your body’s biggest muscle groups—even more, which requires smaller muscle recruitment and more energy expenditure, As noted earlier, the more energy you’re using, the brighter that calorie-burning fire burns. But proper form here is the key. “Lean into the hill, and drive your knees as high as you can, striking the ball of each foot down directly under your body Keep your hands open and arms bent at 90 degrees, and drive your arms straight forward up to face level, then backward to the top of your back pocket.” And try not to let your arms cross over your body—that’ll just waste the precious energy your muscles need. If you’re training indoors, here are a few fat-burning treadmill routines to get you started.
Swimming is one of the best weight loss exercise as swimming uses so many muscles in your body, your heart and lungs must work hard to supply them all with oxygen. This means that swimming will give your cardiovascular system an excellent workout.
Any exercise that makes you breathe a little heavier is good because it means your body is working hard! As your heart and lungs get stronger you will be able to go for longer before you get tired, your resting heart rate will decrease and blood pressure will lower.
If you are new to swimming, start slowly. During the first week, begin by doing intervals. Swim for 30 seconds and then rest for 30 seconds. As this gets easier, begin to increase your swim time and reduce your rest interval. Repeat for 30 minutes. Aim to advance to 60 minutes and to the point where you can swim up to 20 laps, or 500 meters, without stopping.