The best weight loss exercise

Contents

 1 What is the best weight loss exercise?

 2 tips for losing weight

 3 The importance of losing weight

1-What is the best weight loss exercise?

 It is worth noting that there is no one specific exercise for weight loss, but there are three types of exercise that help lose weight, which are aerobic exercises, strength exercises, flexibility or stretching exercises, and it is recommended to include all these exercises in the weight loss sports program to get The best results, however, it is not possible to rely on exercise only to lose weight, as reducing the amount of calories contributes to promoting better weight loss compared to increasing the amount of exercise, and as mentioned previously, the key to losing weight is consuming fewer calories than the body burns However, reducing the amount of calories through diet in addition to burning calories through exercise, helps to lose weight better than exercise alone.

Aerobic exercise

 Aerobic exercises help increase heart rate and respiratory rate, and these exercises usually involve performing repetitive movements that target large muscles, and the Centers for Disease Control and Prevention (CDC) indicates that the appropriate amount of aerobic exercise for weight loss varies from One person to another, it is also recommended to follow a weekly program consisting of moderate intensity aerobic exercises such as brisk walking for a period of up to 150 minutes, or doing strong aerobic exercises such as running for a period of up to 75 minutes. Aerobic exercise for 300 minutes or more per week, and here are some examples of aerobic exercise: Exercises that can be practiced at home: We mention the following:

 rope jumping:

 Jumping rope helps develop better body awareness, as well as improve hand-foot coordination and agility.

 Running or jogging:

Running is one of the most effective forms of aerobic exercise, as running helps improve heart health, burn fat and calories, and improve mood.

 Walking:

 Walking daily helps reduce the risk of heart disease, obesity, diabetes, high blood pressure levels and depression.

 jump:

 Jumping helps burn about 100 calories in 10 minutes.

 Running in place:

Running in place is a simple exercise that helps increase the heart rate, and is a warm-up exercise that precedes more intense exercises.

Stair climbing exercise:

Stair climbing is an excellent aerobic exercise, and stairs can be used to practice a variety of other exercises.

 Exercises that can be practiced in the gym: We mention the following: Using special machines: such as treadmills, stationary bikes, and Elliptical machines.

swimming:

 Swimming is a low-impact exercise, so it is a good choice for people who are prone to injury or people with limited mobility, and swimming helps to tighten muscles, and enhance strength and endurance.

stationary bike:

Many gyms offer cycling lessons using stationary bikes, but it is possible to benefit from stationary bike exercise without taking these classes.

Aerobic lessons.

 boxing.

 Zumba, which can also be practiced at home.

 Other aerobic exercises:

Other examples of aerobic exercises that can be done outside the home include:

 Basketball, brisk walking, cycling, rowing, running and soccer.

resistance exercises

Resistance exercises help improve long-term fat burning by increasing muscle mass, as increased muscle mass increases metabolic rates during resting periods, and resistance exercises are recommended at least twice a week, leaving a day to rest between workout days It should be noted that the duration of the exercise depends on the number of repetitions the person performs, and there are many ways in which the muscles can be strengthened, whether at home or in the gym, which include the following:

body weight:

Bodyweight exercises are relaxing exercises. Where it can be practiced when traveling or at work, examples of body weight exercises include:

 Squats, push-ups, and Chin-Up exercises.

 Weight machines:

 Weight machines are devices that have adjustable seats and handles that are attached to weights or to the hydraulic system.

 Rubber resistance bands:

These are giant rubber bands that can be adapted to most exercises, and the bands provide continuous resistance throughout the movement.

 Suspension equipment:

It is a training tool that uses gravity and body weight to perform various exercises. Weights of bags or balls: such as sand bags or medicine balls>

free weights:

 They are traditional training tools such as dumbbells, and a person needs to obtain a variety of weights, as they can start with three sets of iron weights distributed as follows:

Lightweight group: its weight ranges between 1.4 to 2.3 kilograms for women, and from 2.3 to 3.6 kilograms for men.

 Medium weight group: whose weight ranges between 2.3 to 4.5 kilograms for women, and from 4.5 to 6.8 kilograms for men.

 Heavy weight group: whose weight ranges between 4.5 to 9 kilograms for women, and from 6.8 to 13.6 kilograms for men.

Stretching exercises

 Stretching exercises are exercises that increase the flexibility of muscles and joints, and slow stretching exercises can be combined after warm-up exercises or during cooling down in each exercise session, and can also be done as a separate activity; Like yoga, it is recommended that the duration of each stretching exercise does not exceed approximately 30 seconds. It is worth noting that stretching exercises contribute to maintaining joint movement, muscle relaxation and health; Which helps to move more efficiently, in addition to its role in reducing muscle tension pain and muscle imbalance, and it may help to lose weight easier.

3-Weight loss tips

 It is worth noting that losing weight in a healthy way is not limited to following a diet or sports program for a specific period, but it is about following a continuous lifestyle that includes long-term changes in daily eating habits in addition to exercising, and although losing weight in a healthy way requires a lot of time and effort; However, making permanent lifestyle changes that include proper nutrition and physical activity contributes to maintaining weight loss for a long time. Here are some tips that can be followed to lose weight in a healthy way:

 Eat a variety of plant foods:

 Most meals should contain vegetables and fruits in good quantity, as it is recommended that vegetables make up about half of the plate, while grains and proteins make up the remaining half.

Eat meals regularly:

 Where you should focus on breakfast and snacks, because skipping them may lead to overeating during the day.

 Prepare snacks in advance and choose them well:

 Where you can eat vegetables when you want a crunchy snack, and you can also eat fruits when you want a sweet snack.

Increase physical activity:

It is recommended to reduce sitting in front of the TV or computer screen to two hours or less per day, and to increase exercise.

Get enough hours of sleep:

As not getting enough sleep is associated with weight gain, so it is recommended to get 8 to 8.5 hours of sleep per day.

 Reducing calorie intake:

 As reducing calories by 500 to 1000 calories per day from the usual diet contributes to losing weight by 0.45 to 0.91 kilograms of body weight per week, and calories can be reduced in the diet by making some changes such as eating foods High nutritional value and low calories instead of low nutritional value foods that have high calories, in addition to reducing the size of food portions.

4-The importance of losing weight

 Losing weight contributes to obtaining many health benefits for the body, including improving blood pressure levels, cholesterol levels, in addition to blood sugar levels, and it is possible to obtain these benefits even if losing weight is simple; That is, at a rate ranging from 5% to 10% of body weight. To lose weight, the amount of calories that the body burns must be greater than those consumed in the diet. It is worth noting that the rate of energy spent at rest (Resting Energy Expenditure); It is the amount of calories that the body consumes to perform its basic functions such as breathing, forming cells, and maintaining body temperature. It constitutes between 50% and 70% of the total calories needed by the body. It should be noted that some factors such as genetics, age, And gender, and body composition, determine the rate of energy spent at rest, while the rest of the amount of energy the body burns daily depends on the amount of exercise a person does.