We usually think that Running is the most effective exercise for weight loss. However, this is not the case, it is not a recommended discipline for everyone. For example, it is not for people who have joint problems. In your case, it is better to do low-impact exercises such as swimming or cycling, for example.

What type of exercise is most effective for weight loss?

Just doing cardiovascular sports (running, swimming, cycling, dancing…) will not make you lose weight. You must accompany cardio with strength work (kettlebells, gymnastics, machines…) that will help you build muscle, because by building muscle mass, we burn more calories even at rest. With cardio, you only burn what you need during your workout—often less than you think—and stop burning as soon as your efforts are over.

Cardiovascular sports are usually more effective for men when it comes to losing weight, but not for women. Our bodies are designed to store belly or holster fat. This is the reason we see marathon runners with pear-shaped bodies because, despite their hard training, their bodies are reluctant to shed fat deposits in these areas of the body.

• Training strength is key. Get rid of the fear of lifting weights, thinking that you will get a “boy’s body.” On the contrary, it may be the answer to harmonize your curves, because it helps to mobilize fat deposits in the abdomen or legs. And, as we said, having more muscle, you get more sustainable calorie burning while

strength exercises for weight loss

You can train it with weights, with machines, or with gymnastics, that is, with exercises that use body weight to work large muscle groups (squats, push-ups, pull-ups, jumping, climbing, etc.). ) It is better to choose sports that you like to do regularly.

• What’s better. Everything has advantages and disadvantages. Strength training on machines may be better to avoid injury, but the muscle work is not as complete as with free weights. For their part, strength exercises, like calisthenics, require a certain technique to perform well, so first you need a teacher to teach you how to do it well.
• Personalize. When working on strength, you must consider your fitness level and adapt your workouts to your level, because strength is something that is acquired gradually. In addition, experts recommend focusing on the correct execution of the exercise, and not thinking about how to do a lot of reps or how much weight to lift.

Cardio exercises for weight loss

According to Harvard University, the best cardiovascular sports are swimming, walking, running, boxing, and racket sports (tennis and paddle tennis).

• Swimming. It is the ideal sport if you are overweight or have joint problems because there is no shock and the water supports our body. In addition, it is ideal for dynamic breathwork. But to do it well, you need to have good technique.
• Walk. This is the easiest exercise because we do it naturally, the only thing we need to do to turn it into a sport is to walk at a certain speed and not stop during the workout.
• Run. This is a good cardiovascular exercise, but since it has a lot of impact, it will not be the most suitable for joint problems.
• Boxing. If it’s gaining more and more followers today, it’s because it’s an interval cardio workout that helps you burn more calories in less time. And besides, it also works for strength, because although there is a part where you hit, the classes begin with a jump rope, running, squats, burpees, that is, cardio and strength exercises.
• Rocket sport. Tennis, paddle tennis, table tennis… it’s fun and you can do it with your friends; but especially in the case of tennis you must have the knowledge to practice it. In addition, they have a great impact, as does running.

Exercises for weight loss at home

These exercises allow you to do cardio and strength:

1. Skipping: Fast walking, not moving from a place, giving all the best for 20 seconds. Repeat 3 more times.
2. Jump and squat: Scissors (two jumps) and then jump into a squat. Two jumps into the water and back to the squat. This is in 20 seconds. Rest and repeat 3 more times.
3. Jump Jack: Standing with palms up and arms bent, spread and close your legs while raising and lowering your arms. Do this for 20 seconds. Rest and repeat 3 times.
4. Climbers: Plank, hands on the floor and back straight. Bring your right knee to your chest, then repeat with the left. Do 3 sets of 10 reps on each side.

Japanese exercises for weight loss.

Yoga is an activity aimed at harmonize body and mind which is based on three pillars: meditation, breathing and asanas (postures). The practice of yoga has many physical and emotional benefits, including: lose weight, save energy, relieve tension and contractures, and improve flexibility and posture. Here you will find the easiest yoga poses for beginners so you can start practicing yoga at home.

• According to Harvard University (USA), yoga is also a discipline that helps to lose weight.

The system of exercises for weight loss

The ideal would be to do 3 strength and 3 cardio workouts per week, alternating them, and rest 1 day. But this is not always possible, so adapt your workouts to fit your schedule. Any amount of sports is always better than none. Short workouts. Don’t think about the marathon races typical of weekend athletes. It is better to train 30-45 minutes, but more often a week.

How to lose weight: mistakes

1. Not multiple procedures. If we don’t change, the body gets used to it and stops working properly. If you are walking, for example, change the routes so that there are different difficulties (climbs, uneven terrain…).
2. Train for a long time. The body responds better to well-executed exercises than to spending a lot of time not working properly.
3. Skip your diet. To lose weight, you need to watch your diet. Exercise alone is usually not enough to lose weight, especially after the age of 35. And when training, we usually think that we can eat more than we really need to lose weight.
4. Don’t rest. It is necessary to sleep 8 hours for proper muscle recovery and for subsequent workouts to be effective.