Exercising has various benefits, such as increasing overall well-being and improving metabolism, blood circulation, and the respiratory system. However, exercising is a tedious task that can be hard to get accustomed to for most people. But if you get into the habit, you can surely acquire several advantages.
However, weight loss is not easy, especially when you do not have the proper knowledge to go by. While there are several methods of losing weight in the market, you need to know which one is most suitable for you. Whether this is your first weight loss journey or you gained a few extra pounds and are looking to shed them off, you can perform the following workouts at home or a gym.
Walking is an excellent way of exercising for beginners as it’s a low-impact workout that puts minor stress on your joints. To get started, try walking three to four times a week for thirty minutes. Once your body adapts, increase your pace and time to challenge your body.
This exercise is very convenient since you can do it while walking your pet, taking the stairs, or even during your lunch break. However, it’s important to note that you shed less weight when you walk vs. run, but it can be a good start as it gets rid of the overwhelming feeling of exercising for the first time in a while.
Running or Jogging
Running or jogging are both aerobic exercises that produce energy by mixing oxygen with body fat. They strengthen muscles, burn calories, improve cardiorespiratory fitness, and build strong bones. However, running needs more effort from the heart and is faster than jogging.
In addition, keep in mind that beginners should avoid starting at a fast speed. You can begin by walking for some time, then jogging, and eventually, running.
Some people cycle in the open, but most gyms now have stationary bikes that provide you with an option of cycling indoors. It’s a low-impact exercise that doubles as a fun and affordable way of transportation as well.
Cycling uses all major muscle groups as you pedal, achieving an excellent muscle workout while experiencing less strain. Many people have mastered cycling quickly and use it as a fun way of getting fit.
Once you add cycling into your routine, it will increase your stamina and strengthen your bones. Additionally, cycling allows you to go at your own pace. You can start at a low intensity then progress with time.
Rowing is an excellent substitute for cycling or running and targets your obliques, abdominal muscles, arms, upper back, calves, glutes, and quadriceps. It’s another low-impact exercise, but it effectively strengthens the cardiovascular system responsible for transporting oxygen and nutrients all over the body.
Losing weight doesn’t necessarily involve hitting the gym. You can begin your journey by performing activities you enjoy, such as swimming. This exercise not only increases muscle tone but is also instrumental in losing belly fat. You can try swimming four to five days a week to keep your heart rate up.\\
High-Intensity Interval Training (HIIT)
Most people may feel like they don’t have enough time to exercise with so much going on. As a result, HIIT exercises come in handy as they involve different intense workouts performed over short periods and divided through recovery times.
They range from ten to thirty minutes, which helps you burn more calories in a shorter time. For instance, you can cycle very fast on a stationary bike for 30 seconds against resistance, followed by slow, easy cycling for several minutes, then repeat these four to six times.
These high-impact exercises elevate your metabolism, which in turn burns calories. Additionally, it reduces fat loss and boosts muscle gain. HIIT offers health benefits that include decreasing blood sugar, heart rate, and blood pressure, especially in overweight and obese individuals.
Your jumping rope workout session’s results will depend on diet, commitment level, and weight loss goals. This exercise is effective as it lies in its HIIT capabilities. You can try jumping hard for 30 seconds, then resting for 60 and eventually doing another 30 seconds. Repeat this nine times for faster fat loss around your abs and trunk muscles.
Pilates is a low-impact conditioning workout that features several benefits for your mind and your body. While it might not be as noticeable as other forms of exercise, the benefits may show for those who stick to it and work hard. Its effectivity would heavily depend on factors like age and how much weight you aim to lose, so to help, you can try Pilates two to three times a week while incorporating some yoga or cardio exercises.
Many people want to lose weight, but very few actually manage to drop the pounds. This is because losing weight requires dedication, commitment, and a workout routine that can help you sweat it out of your system.
As such, precise workout plans are the core of any fitness program aimed at losing weight. Setting goals for yourself will also motivate you to stick to the schedule, leading to a higher likelihood of seeing results. So, by incorporating some of these simple exercises into your daily life, you may be able to stir off some of that excess weight.