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What is the best sport for weight loss? The importance of sports for weight loss and its types. Myths about sports and weight loss

Losing excess pounds is a hot topic that is inextricably linked to physical activity. There are many types of load. Everyone affects the fat layer to a certain extent, but determining which sport is best for losing weight on your own is quite difficult.

Finding physical activities that help you lose weight as quickly as possible allows you to have a clear idea of the results that come from practicing a variety of sports aimed at burning fat.

Having set the goal of getting rid of extra pounds, many people choose running. This is no coincidence. Aerobic exercise really helps bring your weight back to normal. Jogging, of course, is not the only physical activity that helps you achieve the desired slimness.

The following workouts are considered the most effective in losing weight:

Cardio. It is a long-term physical activity, characterized by low intensity, which increases the heart rate, which is why it is called “cardio”. Such workouts include: an hour on a treadmill, walking on an elliptical trainer for twenty minutes, and so on.
Interval. Performed with a change in both intensity and speed. This includes jogging, walking on an elliptical, and cycling. First, for example, speed running for half a minute, and then jogging for one and a half minutes. So, changing the speed, they practice for about 20-30 minutes.
Power. Such training involves training either with the use of weights or with the use of your own weight. They tend to be cyclical.

A huge amount of research and experimentation has been devoted to losing weight, which has made it possible to distinguish these three types of physical activity. However, relying solely on exercise, a person struggling with excess weight risks failure. The lack of significant results is due to ignoring the fact that success in losing weight is due not only to regular training, but also to a review of your own diet. You should remember one simple truth, which is that excess fat is gained both due to low physical activity and due to poor nutrition.

Proper nutrition determines 80-90 percent of the results people get when they want to become slim. You can devote up to 10 hours a week to grueling training, but reduce the effect achieved during this time to zero in the remaining 168 hours. Those pursuing the goal of losing weight should adhere to a strict diet. This is the best and fastest way to achieve your goal. It is necessary to completely abandon carbonated drinks and fast food. The diet should contain only healthy and natural foods, that is, fruits and vegetables, lean (lean) meat.

The diet allows you to lose a certain amount of weight, but you can achieve maximum results only by additionally doing cardio, intense or strength training. Which one should you prefer? An analysis of each physical activity will help answer this question.

Most people always associate weight loss with cardio exercises. The choice in favor of training that increases your heart rate is obvious. The more calories you burn, the faster you lose weight. This, of course, is true in cases where the overall energy value of the menu decreases, that is, a certain diet is followed. By running up to five kilometers on a treadmill, about three hundred calories are lost. The benefits of cardio are obvious. There is no need to do any complex exercises or use weights. You just need to have sports shoes, a treadmill or an elliptical trainer at your disposal. You can exercise both at home, if you can purchase equipment, and in the gym. The ease and simplicity of cardio has made this type of training the most accessible and simplest for beginners.

There are also disadvantages to such physical activity. Cardio workouts are monotonous and can quickly become boring after a short period of time. This applies to exercise machines, but not to running outside. Cardio helps you lose weight, but it doesn't get you into really good shape. An increase in heart rate has a positive effect on the heart muscle, but does not increase stress resistance. The latter is due to the lack of rapid switching of loads during running or walking.

Burning calories through cardio may not be considered the most effective due to the low additional oxygen consumption after the workout itself. This means that calories are burned exclusively during the activity, but not after. More detailed information on this topic can be read in various sources, which explain why physical exercise does not always give the desired result.

You shouldn't give up cardio. It really allows you to lose weight, but only for those who are willing to run or walk for several hours every day, without exhausting themselves with complex exercises.

They are recognized as much more effective than cardio training. They are much more successful at burning excess calories. High-intensity interval training requires high oxygen consumption not only during exercise, but also for several hours afterward. The metabolic rate at this time continues to remain high, and, consequently, calories are also lost. After finishing your workout, you can calmly go about your business, and the fat burning process will continue for several hours.

This major benefit of high-intensity interval training is scientifically proven. Changing modes of physical activity forces the heart muscle to adapt to different modes, when high-speed running is replaced by jogging, and uphill is replaced by descent from a hill in a cyclic order within one session. The heart begins to adapt to working in a different format, and the body adapts to such changes. This becomes the main reason why the metabolic rate remains high for several hours in a row, and not just during exercise.

Scientists from the University of New South Wales conducted a study in which they observed and recorded changes that occurred with forty-five women experiencing problems with obesity of varying degrees. The participants were divided into two groups, each of which was assigned to ride a bicycle. The difference was that one group had to do regular training and the other group had to do interval training. Participants in the first group cycled for 40 minutes at a moderate speed, while the second group cycled for only 20 minutes, alternating between eight seconds of strenuous cycling and twelve seconds of easy cycling. After five weeks, the results showed that women who did interval riding lost three times more excess weight than those who rode at an average speed for twice as long. Participants who lost more pounds mostly lost weight in their buttocks and legs.

Thus, drawing a conclusion from this study, it turns out that in much less time, high-intensity interval training loses many times more calories. You can read about this experiment in detail in Mark's Daily Apple. Of course, such training also has its drawbacks. It lies in the fact that the body takes much longer to recover. Even after 20 or 30 minutes of high-intensity interval training, the body will literally “revolt.”

Calorie burning when doing cardio occurs exclusively as part of the workout, but does not stop after the end of the high-intensity interval. Power loads also have their own characteristics. This type of physical activity was described most clearly by Alvin Cosgrove, who devoted one of his articles to comparing cardio and strength training. In it he gave a description of one of the experiments.

The study was conducted on three groups. The first consisted of people strictly following a diet. In the second, there were participants who, in addition to dietary restrictions, also did aerobics. People from the third had to stick to a diet, go to aerobics, and do strength training. The difference between weight loss over three months in the first (6.5 kg) and second (7 kg) groups was only half a kilogram. The latter had to devote from half an hour to 50 minutes to aerobics three times a week. Participants who additionally engaged in strength training lost 9.6 kilograms, which is much more than both the first and second groups.

Therefore, aerobics alone does not allow you to achieve more, even during a diet. And this, taking into account the fact that to lose half a kilo I had to complete about 36 classes. Strength training works much more effectively, allowing you to achieve better results.

However, analyzing this experiment, it turns out that it is nutrition that contributes to the loss of more excess weight. Aerobic exercise can speed up weight loss, but not much. And in order to achieve maximum results, along with aerobic exercise and diet, it is necessary to include strength exercises in your program for gaining harmony.

And it should not be surprising that people who engage in aerobic physical activity and follow a diet lose weight much more slowly than those who also perform strength training. It is not necessary to choose between running and rocking; you can combine these two types of training, getting much better results.

If we again turn to Cosgrove for his expert opinion, the best strength exercises are those that involve the maximum number of muscles. These include: burpees, lunges, squats, push-ups, kettlebell swings, pull-ups. They should be performed from 8 to 12 times without breaks. The process of burning fat after strength training continues for another two days, and building muscle mass becomes a bonus to the workout itself.

Strength exercises should not be seen as the exclusive and only physical activity for burning calories. They rank highest in weight loss, followed by high-intensity interval training and then cardio. This hierarchy is given for an equal amount of time spent on a lesson, for example, half an hour. And here lies the main disadvantage of both interval and strength training. They can be performed only for a limited time, and then the muscles simply refuse to obey. In addition, recovery requires at least two days. You can do cardio every day because it is stress-free and the workouts themselves can last for hours.

The situation is as follows: both high-intensity interval training and strength training allow you to burn a large number of calories, but not more than the body “wants”, since muscle failure after 30-45 minutes of exercise, as well as the recovery process over several days, are inevitable, but cardio does not limit anyone losing weight in anything. Consequently, a person who is willing to run for several hours every day will be able to burn more calories than someone who does only strength training or intensive training three times a week.

The answer to this question varies from person to person. The choice between cardio, intense, and strength training is based on the level of one’s own physical fitness, the time that a person is ready and able to devote to exercise, and also on the fact that one wants to do more - exercise, change speed and intensity, or run and walk without any strain . You can choose any of the three physical activities, but remember that the success of losing weight almost entirely depends on your diet, which should contain only nutritious and valuable foods.

Cardio classes are suitable for those who:

I like to run outside or on a machine, walk on an elliptical;
the schedule allows you to devote at least an hour to training every day;
the level of training does not allow you to start strength or high-intensity training.

High intensity interval training is suitable for those who:

does not like to do strength exercises, but wants to lose weight quickly;
has only limited time to train;
enjoys pushing himself to the limit.

Strength training is an excellent choice for those who:

wants not only to lose weight, but also to build muscle;
is not afraid to use weights;
loves that calories are burned even after training.

There is no type of sports activity that is one hundred percent effective in the process of burning fat. Each has its own advantages and some disadvantages, which relate to the process of organizing training, the availability of free time, readiness both morally and physically for one or another degree of stress. You need to do what brings you pleasure. You should not limit yourself to any one path; you can create a rational program that includes your most favorite exercises.

Low-intensity cardio, ideal for beginners, can be varied with higher loads and speed after just a month. If lifting weights has been intimidating before, you can try lifting dumbbells once or twice a week and be pleasantly surprised at how the weight gives in. Lovers of strength training can be recommended to do cardio. Adding this physical activity will be another important step for burning more fat.

Almost every woman can be attributed to a special religion called “weight loss” from the word “lose weight.” This is not taught, it is inherent inside - the female inside is itself a powerful creature, but prone to self-criticism. And such activities to study one’s beloved self often result in dissatisfaction with one’s figure, appearance, hip size, etc. Instead of grueling diets, girls prefer sports, but what is the most effective sport for losing weight?

There are athletics, swimming, bodybuilding, yoga, tennis, equestrianism, after all. But you need something between strength training, endurance training, and a paddle, not difficult, but not boring, like ballerinas or gymnasts. Just a little bit of everything - body plasticity, rhythm, endurance, artistry, working out some shortcomings and eliminating them, and in general - so that everything still loses weight, but you can eat.

So you woke up again and went to the mirror (99% of all women do this), saw your waist, looked at your hips, ankles, calves and... oh, God! You saw a fold on the butt from which “ears” stick out. And the hip bones have disappeared from visibility, the buttocks have sagged... We need to tighten them up; no, you need to pump up your butt. No, you need to get the fat off your knees.

And your brain is trying to process all this, frantically going through possible options to achieve everything at once, quickly, without denying yourself food and other joys. You catch yourself thinking that there are universal professions, the same positions, and, accordingly, a method for combating extra pounds. Yes you are right! Only, shhh... There are several of these sports, and you will have to choose the one that suits your pace of life.

Shaping requires perseverance to do a repeating set of exercises in one place. You will be accompanied by amazing music of three chords, and an always smiling woman with a microphone will dance in front of your nose, counting every step, movement... Boring. Yoga is, yes, an art that can only be controlled by the guru rulers of your body, because they are representatives of an immaterial spiritual organization, where every cell of the body loses weight at the thought of it.

These are approximately the words you will hear in the gym when you buy a subscription for a year in advance, and the meaning of what you have done will lose itself after the first workout. In addition, yoga is good for those who are on a strict and low-carbohydrate diet, in which the body does not require a lot of energy and calories, and there is no need to store fat in case of a sharp increase in the length of the day of exercise. You can lose weight from 5 to 12 kg! But such figures are achievable only after a year of persistent sleepy training.

It’s wonderful to go out into the street at 6 am, where there are no cars yet and the air is clean, to run a couple of kilometers listening to your favorite songs. But if you have a split personality, and the other half of your brain is still asleep in the morning, but is involuntarily awakened by a blow to the head with a remote control with the words “klutti mutiki,” then running is not for you. This sport loves time. But there are alternatives:

Running in place;
Jumping rope;
Cycling exercises;
Step with stand.

All of the above can be done at home. Active movement of the body is accompanied by contraction of all muscles. In other words, you run, there is an impact on fat, muscle tissue and secretion. In 1 hour of jogging you can lose up to 550 kcal if you eat 5-6 times a day.

The paradox lies in another fact - the more and more often you run, the fewer meals you should have per day. With frequent meals, the body receives small portions of carbohydrates, consuming them throughout the day. With frequent physical activity, energy consumption increases, affecting available reserves. If you exceed the limit, the body will accumulate fat out of fear.

If you have noticed, a woman loses weight when she eats normally, and does not torment herself with diets, after which she gains weight. After all, the body also knows how to think ahead. Do you eat three times a day? Fine. At the same time, you don’t get better - great. Add sports and music. Some endurance exercises may contain strength loads - push-ups, stretching the body, handstands with abdominal tension, etc.

The benefit of compatibility is that endurance exercises make you a stronger and longer-lasting player over time. You can pump your abs for 2 minutes today, and 3.5 minutes tomorrow. By adding strength loads, you train your muscles. If the latter are done for a while, which is typical of the first complex, then the effectiveness of simple pumping of the press doubles.

An approximate program for a week that will help strengthen the muscles of the pelvis, abdomen and back

Side lunges - alternate lunges on your left and right legs, bending them at the knees until a right angle is formed. The back remains straight. If you've never done this before, limit yourself to 5 lunges on each leg, otherwise the next two days will seem like hell to you.

Lie on your side, resting on your elbow. Place your feet parallel to each other. To cool music, lift your hip, lifting it off the floor, as high as possible. When returning to the starting position, the thigh should not touch the floor. This way you train the muscles of the thigh, back, arms, chest, buttocks and neck.

Pump your abs 15 times. Roll over onto your stomach and arch your back for 5 seconds. Do push-ups from the floor 10 times. Turn over onto your back and repeat the complex. Just now time it and do it in 40-45 seconds. This is an endurance exercise taking into account the strength load.

By repeating three complexes, you can lose 3-4 kilograms per week, if you don’t go on a diet! However, drinking a lot of water is not recommended.

You will say that football is generally a game, not a sporting activity. And how can sports dancing even be called a sport, and even pairs ballroom? Well, look, I saw the legs of football players or dancers - pumped up, every muscle is visible. And the ladies who do yoga - have you seen the six-packs on their stomachs? If you have seen it, then this is an athlete who has not made it as a bodybuilder, but is actively promoting building a six-pack.

Sports dancing is not only a women's sport. Many men leave football for dancing not only because of beautiful partners, but also because of the good statistics of the activities themselves and how they affect the human body.

At Harvard University, they conducted an experiment using a dancer and a football player. They were given 5 tasks:

For endurance, the dancer and football player had to be in motion for as long as possible.
To test reaction speed, the experiment participants were asked to play a floor piano by stepping on the keys that lit up.
For the perception of rhythm, participants were turned on to music and extraneous noise. It was necessary to determine the tact.
As a reminder, the participants had to start and continue moving to music that they could not hear, but not lose the rhythm when it was turned on again.
For plasticity - testing for stretching and the force of the push from the floor (long jump).

According to the latest data from scientists, the dancer completed his program 48% better than the football player. It follows from this that when practicing sports dancing (even without a partner), the body spends about 2300 kcal, and a football player - 1280 kcal. According to experts, sports dancing as a sport is the most effective for losing weight without dieting. However, the weight did not return in 98% of cases.

Sport is movement, it is life, full and rich. By spending up to an hour a day on such activity, you get more than you can imagine - good health, a slim body, elastic muscles and skin, and a good mood.

Experts know how not to make a mistake with the type of activity and get the maximum benefit, and you will soon learn from our article.

Modern fashion is not cigarettes or alcohol, it is a healthy body in which a healthy spirit lives. It is very important for a woman to look good; it will help her feel confident, promising, and attractive.

This mood will help both at work and in your personal life. It is also very important for those women who have already found a family and children to remain energetic and young at heart.

Sport is a great solution to the problem. Active activities invigorate, improve blood circulation, and trigger the body’s renewal processes.

Systematic training will allow a woman to gain muscle strength, good posture, joint mobility, and flexibility. Properly planned workouts will strengthen the heart muscle, improve brain nutrition and oxygen saturation of the body.

How to prepare yourself to exercise and lose weight?

Which of us didn’t decide to start a new life on Monday and didn’t throw ourselves into the pool on the very first day, overloading ourselves? Rarely does a woman avoid such temptation.

Activities that cause you pain, a feeling of powerlessness, shortness of breath are not at all beneficial, so it is better to start getting acquainted with sports from afar. Examine yourself carefully and highlight problem areas.

We need to start by reviewing the regime and diet. You can lose extra pounds and recover from training only with full sleep, at least 8 hours. It is better if you go to bed early, at least at 23-00.

Getting up early with nature will add strength and desire to conquer new heights. The body needs strength, which means you need to maintain water balance and choose healthy foods.

Everyone has their own daily water consumption; remember that it is better to choose mineral or drinking water without gas. The diet should contain proteins, healthy fats and carbohydrates, especially in the form of fruits and vegetables.

You should not overeat either during the day or at night; it is better to divide your meals into 4-6 times. Always get up from the table before you feel full, so you will feel light. Do not neglect your training schedule, this way your body will prepare for the load in advance.

The best sports to lose extra pounds

Swimming as a sport for weight loss

Not all physical activities are aimed at losing weight. Many of them are aimed at building muscle, training flexibility or endurance. Experienced trainers recommend which debate to engage in, and you should not neglect their advice.

Running is available to everyone

Jogging in the morning or evening is a free workout that is available to everyone. It can be held in the nearest park or on the embankment. If such areas are located away from your home, even better, you will have the opportunity to start with walking.

It will save you 450 calories in 30 minutes of training. You can supplement your jogging with cycling. They will pump up your legs and abs and allow you to feel the joy of movement.

Swimming as a way to burn calories

Swimming is a good exercise for all muscle groups. It will tone your body in just a few workouts. You can add water aerobics and a light warm-up before the swim.

Hobbies will tell you how to lose weight correctly

Many social activities can provide exercise. Incendiary dances in a Latin club are comparable in complexity to cardio training. And at the same time, you will remain close to your friends and in the spotlight.

Fitness clubs have instructors who know how to exercise properly to lose weight. They can show you a set of warm-up exercises, exercises aimed at specific areas, movements that help relieve tension. In addition, a sensitive coach is an excellent incentive for self-realization and achieving your optimal shape. Fitness, step aerobics and exercise machines will help you lose weight and renew yourself.

A fitness instructor will help you do the exercises correctly

Lead a healthy lifestyle.
Exercise at least three times a week.
Focus not on the duration of training, but on their frequency.
Combine different sports activities.

Sport is our life. Even loads on all systems of the body, a good mood and the desire to change and become better than yesterday will lead you to success - a slim body and the habit of being in good shape.

It is not at all easy to quickly cope with the problem of excess weight; to lose just one kilogram you need to burn approximately 7700 kcal. Of course, proper nutrition or diet helps very well in this matter, but without physical activity you won’t be able to achieve truly good and long-term results. You can expend more than 800 kcal per hour if you focus on activities such as boxing, running, cycling, handball, canoeing, squash and speed skating. In second place in terms of energy consumption are football, swimming, basketball, beach volleyball, karate, judo, badminton and water polo.

How to lose weight at the gym

Trainers, in their reviews on how to lose weight in the gym, give the following recommendations:

any physical activity will be useful for reducing body fat, especially at the initial stage;
the chosen sport should bring pleasure, otherwise you will get bored with it very quickly, and in the end you will have to quit playing it;
It is equally important to adhere to a proper and healthy diet, so that it does not happen that during training, newly received calories are burned, and not old reserves;
you should start with light loads and gradually increase them, otherwise there is a risk of getting injured or simply overtraining and quitting because of this activity, without really getting the desired result;
You should definitely consult your doctor before you begin to correct your excess weight and figure through exercise. The fact is that obesity often has various contraindications.

How much exercise to lose weight depends solely on the individual characteristics and characteristics of each individual person, as well as on the type of exercise chosen. One thing is for sure - the body begins to burn fat reserves only after 15-20 minutes of continuous exercise at moderate intensity. For example, for running it is 22 minutes, and for swimming it is 17 minutes. The fact is that the human body is reluctant to part with accumulated fat. And only after 20 minutes from the start of sports training does he begin to intensively use his reserves to obtain additional energy. In this matter, the main thing is not to change the intensity of the exercises and remember that the longer you exercise, crossing the barrier of 20 minutes, the more fat you can get rid of. Until this time, carbohydrates are mainly burned.

What sports to do to lose weight

Among team sports for weight loss, a special place is occupied by the following representatives:

water polo;
football;
basketball;
Beach volleyball.

During an hour of playing water polo, the body spends approximately 700 kcal. Football shows a result of 620 calories burned over the same period of time. For beach volleyball and basketball it is 575 kcal. Handball is also a very good way to help you lose weight. An hour-long game saves a person from about 460 kcal.

Individual sports for weight loss are better than team sports because they allow you to burn more than 800 kcal per hour. For example, boxing in this regard gives a result of 835 calories burned, canoeing - 815 kcal, speed skating - 1040 kcal, cross-country skiing - 1000 kcal and squash - 780 kcal. Don't forget about swimming. In an hour, you can say goodbye to a little less than 800 kcal if you swim the butterfly style, 700 kcal if you swim the freestyle and breaststroke, and 563 kcal if you swim the backstroke.

Judo, kickboxing, karate and badminton also occupy a very important place in the list of sports for weight loss. Each of them helps to get rid of about 300-440 calories in 30 minutes.

The best sport for weight loss

Among single sports, running and cycling are considered the best in the fight against unnecessary pounds. Their effectiveness depends on the intensity of the training. No less important is the indicator of time spent. Thus, cycling faster than 30 km/h and running at a speed of 16 km/h are incredibly effective activities for losing excess weight. They allow you to burn about 570 kcal in half an hour, and in addition they correct the silhouette of the figure, tighten muscles and significantly reduce volume.

Fitness instructors and nutritionists claim that the most effective way to eliminate unnecessary pounds is aerobic training. These include:

long-distance running at an average pace;
tennis;
fast walk;
aerobics;
any dance exercises.

5 reasons to exercise to lose weight

physical activity speeds up metabolism, causing calories to be burned faster;
During training, adrenaline is released into the blood, which in particular helps to break down fat;
during physical activity, the brain releases endorphins (so-called happiness hormones), which improve mood;
a sports program for weight loss helps burn 150-300 kcal per hour, so the allowed caloric intake can be increased by 300-400 calories;
Regular exercise not only burns fat, but also strengthens muscles. In a few months you will become healthier. slimmer and skin more elastic.

What is the best sport to do to lose weight?

When wondering what kind of sport is best to do to lose weight, focus on what you want to change in your figure. For example, strength training develops muscle mass, so you can’t do without it if you want to shape your buttocks, tighten your stomach or chest. A program for losing weight in the gym, compiled by an instructor, will help you solve your goals.

There is no need to lift the barbell. Squats, push-ups, abdominal exercises are also strength exercises, where your body acts as an additional load. If after aerobic training the body returns to its normal energy consumption mode within 3:00, then strength training “pulls out” additional calories all the time - to build muscle tissue and support it even at rest. Thus, accelerated metabolism is guaranteed for you for a long time.

The insidiousness of this method is that you train and train, and the weight increases. The fact is that muscle is heavier and more compact than fat. Therefore, here you need to focus on other parameters - volumes, fat folds, etc.

During strength training, each exercise is repeated several times and in several approaches. For beginners, it is ideal to do three sets with a one-minute break. The muscles need such a time-out to restore their performance. The number of repetitions in the approach depends on the goal. For example, for burning fat, 10-12 repetitions are considered optimal (for abs and calves - 12-25), for developing relief - 6-8, for growth and strength - 1-5. Do one exercise for each muscle or muscle group so as not to overload them.

A prerequisite is a 5-10 minute warm-up before starting classes. This will prepare the muscles for the load. Such activities are stressful for the muscles, so strength training is recommended to be done no more than 2-3 times a week.

What to do to lose weight

If strength training is aimed at increasing muscles, their tone and strength, then cardio exercise trains endurance and improves the health of the cardiovascular and respiratory systems. There are many options: jogging, aerobics, cycling for weight loss is very important, skiing, swimming or dancing. Calories are burned directly during exercise. The most optimal time is up to 4-5 times a week.

What to do to lose weight? The best option is a bicycle or exercise bike. In an hour's drive you can burn from 450 to 1100 kcal. It is important that the body is in the correct position throughout the workout, so such exercises are usually physically easier than, for example, running or step aerobics.

The gym program for weight loss gives excellent results, but good results can be achieved with a banal walk to work. In 1.5-2:00 of walking, 300 to 800 kcal are burned. If, for example, you give up public transport or a car for a week, you will additionally spend up to 3500 kcal. So in a month you can quietly lose one and a half to two kilograms.

According to experts, the maximum effect can be achieved by combining aerobic and strength exercises. Ultimately, fat burning will occur with any workout. In order to increase the results of your training and not lead yourself to exhaustion, special attention should be paid to proper nutrition.

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