THE MOST USEFUL AND ACCESSIBLE PHYSICAL EXERCISES THAT HELP WITH THE LOSS OF KILOGRAMS

March, 2023

THE MOST USEFUL AND ACCESSIBLE PHYSICAL EXERCISES THAT HELP WITH THE LOSS OF KILOGRAMS

Written by: Motric Recovery

Weight loss occurs both by changing eating habits, but also by intensifying the exercise routine. To lose weight, it takes at least 300 minutes of physical activity, moderate to intense, weekly. Here are some examples of exercises, accessible to everyone.

1. WALKING
30 minutes of fast walking, daily, burns about 150 calories. The faster and longer you go, the more calories you burn. Walking is a good option for starters. It starts with shorter journeys, reaching up to longer and more intense ones.

2. JUMPING ROPE
A cheap training equipment and easy to carry, jumping the rope is a great way to quickly burn calories. Jumping the rope burns more calories than walking or walking on a treadmill in the same period of time. Jumping the rope also improves coordination and activates even more muscle groups.

3. HIGH INTENSITY WORKOUTS
High intensity interval training is a type of training that combines intense physical activity, such as speed running, on a certain length, with less intense physical activity, such as light running. It is an effective workout for weight loss because the body takes its energy from its own fat stores. It also burns more calories compared to constant running.

4. RIDING A BIKE
It is a very good way of weight loss, burning up to about 400-750 calories per hour, depending on the body weight and how intense it pedals.

5. RESISTANCE EXERCISES
This type of exercise, in which one works with the weight of one's own body or with additional weights, is important for muscle toning, which helps both in weight loss but also in building muscle mass. A developed muscle mass helps the body burn more calories.

6. PILATES and YOGA
Pilates exercises emphasize the core area muscles, helping the body to be stronger and also help preserve body weight. When we talk about CORE, we are talking about the basic muscles of the body (abdomen, lumbar area, pelvic area and buttock muscles). Lifting, twisting, bending, standing or sitting is based on the muscles of the CORE area. The intensity of the exercises adapts to the individual needs, there are courses and demonstrations available online or at the fitness centre. YOGA is an activity that combines movement with meditation. It is a good way to practice and relax after a long day at work. But the benefits do not stop there, with research suggesting that, over time, people who are overweight and do yoga at least once a week for 30 minutes lose weight.

7. RUNNING
It is an aerobic exercise, using oxygen and helping in weight loss. A good run can raise the metabolic rate up to about 24 hours, more precisely the body burns fat even after the end of the run, for up to 24 hours. Running regularly can help boost your metabolism for a long period of time.

8. CLIMBING STAIRS
A good exercise for weight loss is climbing stairs. In addition to the lost kilos, climbing stairs increases good cholesterol in the blood (HDL cholesterol) and helps keep joints, muscles and bones healthy.

9. HIKING
A safe but also pleasant way to lose weight. Hiking usually involves walking in nature but also avoiding surrounding obstacles such as tree roots, stones etc. Hiking can lead to weight loss if done regularly.