Effective physical exercises for losing weight

Exercises for losing weight are as necessary as proper nutrition and strong motivation.It is on these three pillars that the entire process rests, allowing you to quickly get rid of extra pounds, regardless of their quantity.But today there are so many different complexes and types of physical activity that it is easy for a beginner to get confused.A professional trainer or basic knowledge of which exercises are the most effective for burning fat reserves can help you navigate.

Basic classification of exercises

All types of physical activity can be divided into certain categories, which have different effects on the human body.Therefore, for weight loss, it is best to perform complex exercises that combine different categories of exercises.Only this strategic approach allows you to work out all muscle groups as thoroughly as possible and ensure not only a reduction in the volume of adipose tissue, but also a beautiful muscle relief.

All physical exercises can be divided into:

• Aerobic– aimed at providing maximum oxygen flow to cells and tissues through intense deep breathing and increased blood circulation.Such exercises are performed at a high tempo, without weights and with a large number of repetitions.They speed up metabolic processes and promote the fastest fat burning.
• Anaerobic– this category includes all exercises performed with weights.They promote rapid growth of muscle fibers and the development of physical strength.But for those who have large fat reserves, anaerobic exercise can play a cruel joke: the muscles will grow under the fatty membrane and the body, although it will become stronger and more resilient, will increase in volume even more.Therefore, to lose weight, anaerobic exercises must be combined with aerobic exercises.
• Dynamic– exercises that are performed in motion: dance classes, gymnastics, shaping, various types of aerobics.To burn fat, dynamic exercises must be performed at a fairly fast pace.This is greatly facilitated by fast rhythmic music, which can be turned on during training at home.

• Static– a very unique type of physical activity, which primarily trains endurance, the vestibular apparatus and coordination of movements.Many static exercises include yoga, Pilates, stretching and other areas of fitness.Static loads are very useful for beginners, as they create minimal stress on the heart, do not increase blood pressure and do not overload the joints.But at the same time, they help speed up metabolism and prepare the body for more intense stress.
• Cardio– a type of physical exercise that primarily develops the cardiovascular system.The most popular types of cardio exercises are running, swimming, cycling, jumping rope, skiing, rollerblading, and race walking.They make all the muscles of the body work, without exception, while quickly burning calories and accelerating metabolic processes in the body.To lose weight quickly, daily cardio exercise is a must.

Ideally, the set of exercises you do to lose weight should include all of the categories listed above.Only for women it is better to focus on aerobic exercises, and for men – anaerobic ones, since it is very important for them to have sculpted muscles.

For teenagers, these strength training sessions with heavy weights are prohibited.They can cause growth retardation and the development of a vertebral hernia.

Training at home

Despite the fact that modern fitness clubs offer many different types of group training, many still prefer to exercise at home.This is primarily caused by a catastrophic lack of time.An important role is also played by the fact that at home it is easier to create comfortable conditions for yourself: turn on your favorite music, ventilate the room and set the optimal temperature in it, wear comfortable clothes and shoes.

The basic set of exercises for weight loss proposed below combines various types of physical activity and is suitable for people of any age and gender, including those who are very overweight.They are simple, effective, and the whole complex does not take much time and can be performed at any time of the day.The only condition is not to eat an hour before and an hour after training, and not to exercise later than 2 hours before bedtime.

1. Run in place.At an average pace, raising your knees high, arms bent at waist level, actively working while moving (2-3 minutes).
2. Squats.Place your feet shoulder-width apart, your back straight, your hands on your belt.Squat down, arms extended forward, thighs parallel to the floor, stand up.
3. Jumping rope.For beginners, traditional jumps are enough; over time, you can complicate the task by rotating the rope in the opposite direction or crossing your arms with the rope in front of your chest (3-5 minutes).
4. Lunges.Feet together, hands on the waist, back straight.Alternate lunges forward with the right and left legs and return to the starting position.
5. Side dumbbell raise.Stand straight, feet shoulder-width apart, arms down.Slowly raise straight arms with dumbbells to the side until they are parallel to the floor, then lower them just as slowly.
6. Triceps workout.Stand straight, feet shoulder-width apart, one arm lowered, the other raised from the dumbbells above your head.Bend your arm at the elbow, lowering it behind your head, then return it to the raised position, repeat the same number of times with the other hand.
7. Breast work.Lie on your back, elbows pressed to your body, hands with dumbbells on your chest.Take them up, hold them for a few seconds, lower them.
8. Dumbbell push-ups.Take a lying position, hands clenched on dumbbells.Do as many push-ups as possible.
9. Plank.Take a lying position, palms of your hands directly under your shoulders.Keep your body level with outstretched arms for as long as possible.
10. Scissors.Lie on your back, hands behind your head, straight legs raised 45 degrees.Perform leg swings that imitate the work of scissors.

11. Lifting the pelvis.Lie on your back, legs bent at the knees, the entire foot on the floor, arms along the body pressed to the floor.Raise your pelvis as high as possible without lifting your shoulders from the floor, hold it in this position for as long as possible, and lower it.
12. Bike.Lie on your back, legs at an angle of 90 degrees.Perform movements that simulate riding a bicycle.
13. Bend forward.Sit on the floor, legs extended, back straight.Bend forward, try to reach your toes with your fingers, and touch your knees with your forehead, stay like that for a few seconds and straighten out.
14. Birch.Lie on your back, legs straight.Raise your legs and pelvis vertically, supporting your body with your hands in the lumbar region, and do not lift your shoulders off the floor.Hold this for as long as possible and lower yourself down.
15. Stretching.Perform several random exercises to stretch muscles and ligaments without exerting too much effort.This will relieve tension and make the body more flexible.

Repeat each exercise 10-15 times, and gradually increase the number of repetitions, bringing it to 50. These 50 repetitions can be divided into three approaches of 15 times, between which there is a pause of no more than 60 seconds.

This will keep your heart rate in the zone that promotes fat burning as quickly as possible.

If, as you train, you want to add additions to this complex and somehow diversify it, you can search the Internet for videos with master classes by famous fitness trainers.They contain interesting original exercises and also give useful tips on how to eat and exercise better in order to achieve results faster.

Reviews and contraindications

There are practically no contraindications to the above complex.It contains the best exercises that are available to absolutely everyone.

It is not recommended to exercise if you are very tired or stressed.Exercise will not bring any benefit to an organism that is attacked by viruses, infections, or is just recovering from a serious illness.

It is dangerous for pregnant women to train on their own - there are special groups for them, where classes are carried out under the supervision of a doctor and with constant monitoring of their well-being.

Reviews from those who have tried the effectiveness of the proposed exercises say that within a month the first results become visible not only on the scales, but also visually.

It does not allow you to lose too much weight - loads of this level are clearly not enough for this.However, after 3-4 weeks of daily exercise, the body becomes much stronger and more resilient and is ready for intense training or increased repetitions.

With regular exercise, weight comes off at a rate of up to 1 kilogram per week.In combination with proper nutrition - up to 5-7 kilograms per month.This is a very decent result for home training.