Many men and women strive to lose excess weight and go on diets for this purpose, generally restricting certain foods. But in order to guarantee a good result one should use a comprehensive approach, paying attention not only to their diet, but also providing the body with sufficient levels of exercise. Let’s see what sports disciplines will be the most useful to improve health and lose weight.
This type of sport is considered one of the most effective for burning calories and improving the general health of the body. Swimming helps improve one’s posture, and it also strengthens all muscle groups, relieves stress on the spine, and improves the joints and ligaments.
For the best effect, we recommend swimming at least three times a week for 30 minutes. It is important to not only consider the number of exercises done and their duration, but also the intensity and tempo. Remember to warm up before you start your workout. On average, you can get rid of 400 calories in 45 minutes in the pool.
Swimming is also quite a spectacular sport, on which international competitions bettors bet. At http://bookmaker-ratings.net.za/ you can find a list of the best betting companies for betting on swimming competitions and other popular disciplines.
This sport is constantly gaining new fans. If you exercise three times a week for 30 minutes, you can say goodbye to fat deposits, strengthen your leg, gluteal, and hip muscles, and make your heart more trained and enduring.
An additional advantage is that during the warm seasons you will be cycling outside, so you will actively spend time and saturate your body with oxygen, which helps to burn fat more quickly. And in winter you do not have to give up your favorite sport: the exercise bike at home or in the gym will help you to continue training.
Brisk walking is an exercise that remains underestimated. However, this sport can help make your body beautiful and slim. Walking in general has an obvious advantage: you can do it almost everywhere and always. You do not need specialized equipment or additional devices. But there is a peculiarity: by walking slowly and quietly, you will not achieve the desired results. It requires a fairly high intensity in order to see big changes.
Fast walking is advised for those people who have problems with the heart, joints and ligaments, or spinal ailments. During walking, the internal organs will receive a uniform massage due to the rapid and rhythmic movements of the body parts; the metabolism will be accelerated and excess fat deposits will disappear.
Experts advise to take 10,000 steps every day. It is best if you monitor the distance traveled and the number of steps with a pedometer, fitness tracker, or smart watch as this will motivate you. And, just so you get an idea of how useful it can be, just an hour of brisk walking will burn 200 calories.
You can think of this sport as an upgrade to brisk walking. Jogging, unlike other exercises, is completely safe for the heart. You only need to stick to the right pace. It can be determined this way: if during the run you can easily, without straining and suffering from shortness of breath, talk to a fellow runner, then the pace is appropriate.
For noticeable results, we advise you to run at a medium pace for long distances. You will need good running shoes, which will reduce the load on the feet. In addition to this, it is better to run far away from polluted highways. 30 minutes of exercise will get rid of 600 calories.
Note that people with kidney disease and knee joints should not run.