are held at different intensities, but always by bicycle. These classes, in addition to promoting high-calorie expenditure and promoting weight loss, also promote the strengthening of muscles, burning of fat in the legs and improvement of cardiorespiratory endurance.
Amount of calories lost: in this exercise, it is possible to burn around 600 to 800 calories per hour. To increase the caloric expenditure of spinning classes, it is necessary for the person to do the class as requested by the instructor.
Swimming is a complete exercise because, in addition to promoting better physical conditioning, it can also strengthen muscles and promote fat burning. Although the blows are not too strong to get to the other side of the pool faster, constant effort is required, with few stopping periods. When the goal is to lose weight, you must not only reach the other side of the pool, you must maintain a constant and strong rhythm, that is, you can swim across the pool crawling and back on your back, for example, as a way to “rest ”
Amount of calories lost: the practice of this physical activity can promote the burning of up to 400 calories, as long as the person maintains the rhythm and remains constantly on the move.
water aerobics are also great for losing weight and improving cardiorespiratory fitness. As the water relaxes, the tendency is to slow down, but if you want to lose weight, the ideal is to be in a class with the same purpose, since exercising at a pace for the elderly to stay healthy may not. be enough to burn fat.
Amount of calories lost: in this type of activity it is possible to burn up to 500 calories per hour, but if that happens, it is necessary to always be on the move, enough to continue breathing with difficulty
Running training is great for promoting calorie expenditure and fat burning, and can be done both in the gym and outdoors. It is important that race is always carried out at the same pace and preferably intensely. You can start at a slower pace, on the treadmill or outdoors, but each week you need to increase the intensity to achieve better goals.
For people who are not in the habit of running or who begin physical activity, running may not be the best way to initially promote caloric expenditure. Therefore, it may be recommended to start the aerobic exercise with walking until the person feels able to start running. Take a look at a walking workout to lose weight.
Amount of calories lost: the caloric expenditure of running can vary between 600 and 700 calories per hour, but it is necessary that the person maintain a good rhythm, do not take many breaks and that the effort made to carry out the activity can leave the person panting, unable to speak during the race. Here’s how to start running to lose weight.
Body pumping classes are an excellent way to burn fat because it is done with weights and steps, working the main muscle groups, which promotes their strengthening and greater resistance, in addition to improving cardiorespiratory capacity, since it requires more physical exercise. of conditioning.
Amount of calories lost: Body pumping classes promote a caloric expenditure of up to 500 calories per hour but should be done at the rate and intensity indicated by the instructor.
The ideal is to divide the training time between aerobic exercises and weight training exercises, preferably 5 days a week, to lose weight effectively and continuously. During training, it is important to maintain energy and hydration of the body, in which case it is recommended to bet on homemade energy drinks. See how to prepare by watching the video of our Nutritionist: how to start practising exercises to lose weight
When beginning any type of physical activity, you should undergo a professional evaluation to verify weight, fat folds and pressure. In addition, it is important to establish your intentions, be it losing weight, toning or hypertrophy, so that the training indicated by the instructor can be appropriate for the objective. The ideal frequency is 5 times a week, with a minimum of 30 minutes a day, with moderate or vigorous intensity.
Typically, training begins with aerobic exercises, such as a bicycle or treadmill, and then the student can go to class or continue the training in the weight room. As the student gains resistance, the exercises or the rhythm of the class should be more difficult, which would require more and better effort from the muscles and the heart.
What exercise to do to lose weight fast?
In order to lose 1 kg of fat per week, i.e. 4 kg of pure fat per month, you must perform an exercise that burns approximately 600 calories per day, 5 times per week, in addition to daily weight training.
To achieve the desired caloric burn, you must exercise for 1 hour and keep your heart rate within the ideal range, which should be approximately 80% of its maximum capacity. However, this capacity will depend on your physical condition, age and intensity of exercise. Exercising below these values will not help you lose weight, but it may have other health benefits, such as improving cardiorespiratory fitness.
For additional help, it is recommended to purchase a small digital device called a pedometer that shows how many steps the person has taken per day. This device can be purchased at sporting goods stores, department stores, or online. But it is important to follow the guideline of taking at least 10,000 steps a day.
Exercises to get thin at home
It is also possible to do aerobic and muscle-strengthening exercises at home, which is a good way to burn fat. It is possible to walk fast down the street every day, run starting small distances and increase the distance every week. Here we show you how to do an exercise routine to burn fat.