Losing weight is one of the main goals in training the fairer sex.It seems that fitness centers are full of all kinds of exercises - from yoga to swimming or dancing to the gym.But choosing the wrong load from the whole range sometimes does not lead to positive results.This is because losing weight is a complex process and requires not only regularity, but also adherence to certain nuances that will ensure fat burning, not only toning muscles and improving well-being.
What weight loss exercises are available for home and gym and who are they suitable for?
The choice of this type of training is actually huge.But all these areas are based on the same principle - aerobic exercise.This means that in order to ensure the burning of fat, it is necessary to raise the pulse to a certain zone where the lipolysis process begins.Simply put, these are powerful, constant loads in a non-stop mode.Such loads include not only fitness activities, but also running, cycling and other cardio exercises.Even home workouts can be adapted to fat-burning loads.The main thing is to know a few simple rules, which we will talk about a little later.
Aerobic classes
This fitness category includes all types of classic aerobics - step aerobics, aqua aerobics, bosu, fitball and tai-bo.
Although the load level is quite high, sometimes it is not possible to catch the pace and repeat the trainer's choreography the first time, so beginners rest more than train.However, it is worth understanding that there is a shock load on the knees and heart muscles in these directions.It is worth starting training from the basic level.
Power classes
Here, unlike the load on machines, exercises with free weights are performed in the same rhythmic continuous mode as in aerobic exercises.That is, the pace of exercise is high enough, which implies good health, including the heart.Muscles in areas like functional training, body pump, super sculpting, squats, lunges, presses, etc.when performing strength training exercises such as using light fitness equipment.These types of loads are perfect for beginners, but you should start with a light load weight.
Cardio exercise
This includes jogging in the park and cardio exercises.That is, unlike fitness classes, the load is performed on one or more machines for a certain period of time.Not only does running on a treadmill or orbitrack allow you to burn fat, but it also allows you to alternate strength and cardio exercises.Jumping rope and plyometrics are also cardio exercises.Running or plyometric exercises are only suitable for people who do not have problems with joints, spine or heart.But the advantage of this type of training is the selection of suitable sports equipment that does not provide shock and compression load, for example, an orbitrek and an exercise bike.
This allows people who already have joint problems, as well as the elderly, to exercise.
Interval training
It is one of the most effective ways to lose weight.The benefit for weight loss is to perform strength training for a certain period of time followed by cardio.There is either more intense exercise, followed by less intense exercise, or rest.The order and names of the exercises depend on the program and the type of exercise and may change.Such exercises include classic interval training, HIIT, Tabata protocol and some CrossFit complexes.Before starting such training, you need to undergo initial physical education.Also, any problem with the heart or joints is a contraindication to high-intensity exercise.
Strength training for endurance
Even weight training in the gym can help you lose weight, the main thing is to choose the right mode of loading.Thus, the emphasis should be on the number of repetitions, not on the weight of the load.Accordingly, the more repetitions, the less the weight of the load.The choice of load weight is chosen to perform a minimum of 15 repetitions.Such training can be either circular - for all muscle groups in one exercise, or split training - 2 muscle groups in one session.In any case, the goal of training is to do as many repetitions as possible from 15 to 25 with a short rest interval between sets - 1 or 1.5 minutes.
How to exercise to lose weight
All these types of training have one thing in common - the heart rate range during the training period, that is, in the zone of 50-70% of the maximum heart rate.
- If the pulse is less than the lower limit of this zone, the body will become stronger and healthier, but the fat will not burn.
- The same applies to overexertion, which will help strengthen the heart or improve speed qualities, and for beginners, on the contrary, it puts too much stress on the heart.
That's why it's important to calculate your heart rate zones before starting to lose weight:
- 220 - age = X.
- X multiplied by 0.5 is the lower bound.
- X is the upper limit multiplied by 0.7.
Thus, get the upper and lower limits of the fat burning zone.
The frequency of training is also important.It is not necessary to exercise every day, on average 3-4 exercises a week are enough.We will not dwell too much on the importance of recovery after training.Even if there is no pain the day after a cardio workout, the absence of muscle soreness does not mean that the workout is ineffective and pointless.On the contrary, the heart has received a sufficient load, although it is not noticeable.Accordingly, rest is also necessary between such exercises.
And one more important point- duration of training.On average, a fat-burning workout should last 40 to 60 minutes.This interval is optimal for achieving the goal, but if you train for less than half an hour, the effect will be insignificant.However, you should not exceed the deadline.More does not mean better.
How to create a fat burning workout at the gym and at home
Option 1: Cardio
If you choose monotonous cardio exercises in the form of jogging in the park or on one of the cardio machines in the gym, it is important to observe the permissible heart rate zone while performing the exercise.Exercise for an average of 45-60 minutes.In this case, you can perform the load in the interval mode presented in the simulator menu, or alternate running with walking when a more intense load is changed to a less intense one.
Option 2: Alternate strength training and cardio
Alternate strength and cardio exercises.Here it is important not to overload and clearly dose the load to all muscle groups.To do this, you need to create 6 sets of basic exercises for all muscle groups and replace them with cardio exercises.Below will be an example, the main thing is to take into account which muscle groups are involved in which exercises.For example, no more than 2-3 exercises for leg muscles, and one exercise for small muscles.
Option 3: High Repetition Strength Training
Another example of circuit training consisting of strength exercises only.In this selection, choose 8-10 exercises for the main muscle groups.The first exercises in the program should focus on the largest muscles - preferably the legs, then smaller ones.The complex can consist of both basic exercises - squats, rows, presses and isolations, that is, for only one muscle - arm curls, arm extensions, exercises for the deltoid muscles.
The best exercises for weight loss
Using an example, we will consider circuit interval training for the gym, as well as a fat-burning complex for training at home without equipment.
A set of exercises for weight loss in the gym
Day 1
- Smith squats x 15-20.
- Running on the treadmill - 2 minutes.
- Romanian deadlift x 15-20.
- Running on the treadmill - 2 minutes.
- Low bar pull-ups x 15-20.
- Running on the treadmill - 2 minutes.
- Pushups on TRX x 15-20.
- Running on the treadmill - 2 minutes.
- Dumbbell press x 15-20.
- Running on the treadmill - 2 minutes.
- Bicycle x 15-20.
- Running on the treadmill - 2 minutes.
After completing the first circuit, rest for 2 minutes, then repeat two more times.
Remember that any exercise should begin with a warm-up and end with stretching.
Day 2
- Standing up x 15-20 times.
- Jumping rope - 50 times.
- Lungs x 15-20.
- Jumping rope - 50 times.
- Pull the block to the belt x 15-20.
- Jumping rope - 50 times.
- Dumbbell bench press x 15-20.
- Jumping rope - 50 times.
- Standing dumbbell fly x 15-20.
- Jumping rope - 50 times.
- Leg lifts x 15-20.
- Jumping rope - 50 times.
Make the same 3 circles.
Day 3
- Plie squats x 15-20.
- Burpees x 10 times.
- Hyperextension x 15-20.
- Burpees x 10 times.
- Pullover x 15-20.
- Burpees x 10 times.
- Arm extension with dumbbells behind the head x 15-20.
- Burpees x 10 times.
- Dumbbell curls in supination x 15-20.
- Burpees x 10 times.
- Installations x 15-20.
- Burpees x 10 times.
Repeat the complex 3 times.
Fat burning exercise at home
As an example of a home workout, consider a complex that is repeated every day and performed only three times a week.You can replace the exercises according to the example in the recommendations above.If you have sports equipment at home, the complex can be diversified and supplemented with other exercises.
5-7 minute warm-up with skipping rope.
- Jump in place x 20 times.
- Each leg alternately jumps forward x 20 times.
- Jumpin Jacks x 20 times.
- Front forearm plank x 20 reps.
- Air lunges x 20 times.
- Reverse push-ups x 20 times.
- Burpees x 20 times.
- Plank jumps back and forth 20 times.
Rest for 2 minutes after the cycle.Perform three circles, at the end of the workout you can jump rope for 5-10 minutes and stretch your muscles.
What results can you achieve in a week and a month?
By exercising regularly 3 times a week, you can get excellent results within a month.You shouldn't expect drastic changes within a week, but you can still notice the appearance of muscle tone and a slight decrease in volume.Depending on the metabolic rate and nutrition, which are important to adjust for weight loss, the results will vary.Some will lose only 2 kg, and some will lose 5 kg.The main thing is to see the result in reflection, because the volumes will go first, so it is better to monitor the result by measuring body volumes than by measuring.