Losing excess kilograms is a hot topic inextricably linked to physical activity. There are many types of load. Each to a certain extent affects the fat layer, but to determine which sport is better for losing weight alone is quite difficult. To find physical activities that help you lose weight as quickly as possible, you can get a clear idea of what results give classes in various sports aimed at fat burning.
The Most Effective Weight Loss Workout
Having set out to get rid of extra pounds, many choose to run. This is no coincidence. Aerobic exercise really allows you to bring weight back to normal. Jogging, of course, is not the only physical activity that helps to find the desired harmony.
The following workouts are considered most effective in weight loss:
- Cardio. It is a prolonged physical activity, a characteristic feature of which is low intensity, increasing heart rate, which served as the name "cardio". Such workouts include: an hour lesson on a treadmill, walking on an elliptical trainer for twenty minutes and so on.
- Interval They are performed with a change in both intensity and speed. This is jogging, walking on an ellipsoid, riding a bicycle. First, for example, speed running for half a minute, and then jogging - one and a half minutes. So, changing the speed, they take about 20-30 minutes.
- Power. Such training involves exercises either using weights, or using your own weight. They are usually cyclical in nature.
A huge number of studies and experiments have been devoted to weight loss, which made it possible to distinguish these three types of physical activity. However, hoping solely for sports, a person struggling with overweight runs the risk of failing. 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 one's own diet. One simple truth to remember is that excess fat is gained both due to low physical exertion, and due to improper nutrition.
Proper nutrition 80-90 percent determines what results get people who want to be slim. You can devote up to 10 hours a week to exhausting 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. In the diet should be present only healthy and natural foods, that is, fruits with vegetables, lean (lean) meat.
Diet allows you to lose a certain amount of weight, but to achieve maximum results can only be additionally engaged in cardio, intensive or strength training. Which preference? The answer to this question will allow the analysis of each physical activity.
Losing weight in most people is always associated with cardio exercises. The choice in favor of heart-boosting workouts 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 is reduced, that is, a certain diet is followed. 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 difficult exercises, use weighting materials. It is enough to have sports shoes, a running or ellipsoidal trainer at your disposal. You can do it at home, if you can purchase equipment, or in the gym. The lightness and simplicity of cardio has made this type of training the most affordable and easiest for beginners.
Such physical activity also has disadvantages. Cardio training is monotonous and can get bored quickly after a short period of time. This applies to simulators, but not running on the street. Cardio allows you to lose weight, but not bring yourself into a 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 quick load switching while running or walking.
Burning calories through cardio may not be considered the most effective because of the low additional oxygen consumption after completing the workout itself. This means that calories are burned exclusively during the session, but not after. More detailed information on this topic can be found in various sources, which explains why physical exercises do not always give the desired result.
Do not give up cardio. It really allows you to lose weight, but only for those who are ready to do jogging or walking daily for several hours without exhausting themselves with complex exercises.
High Intensity Interval Training
Recognized much more effective cardio. They burn off excess calories much more successfully. Interval high-intensity workouts require high oxygen consumption not only during classes, but also within a few hours after graduation. The metabolic rate at this time continues to remain high, and, therefore, calories go away too. After training, you can safely go about your business, and the process of burning fat will continue for several hours.
This main advantage of high-intensity interval training has scientific evidence. The change in physical activity modes causes the heart muscle to adapt to different modes, when speed jogging replaces the jogger, and uphill - descent from the hill in a cyclic order within one session. The heart begins to adapt to work in a different format, and the body adapts to such changes. This becomes the main reason that the metabolic rate remains high for several hours in a row, and not just during classes.
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 one degree or another. The participants were divided into two groups, each of which was instructed to ride a bicycle. The difference was that one group had to do the usual, and the other - interval training. Participants in the first group rode a bicycle for 40 minutes at an average speed, and the second only 20 minutes, but with alternating eight-second exhausting and twelve-second light riding. Five weeks later, the results showed that women engaged in interval riding lost three times more overweight than those who rode at an average speed and twice as long. Participants who lost more than kilograms, mostly lost weight in the buttocks and legs.
Thus, drawing a conclusion from this study, it turns out that in much less time of high-intensity interval training, many more calories are lost. You can read about this experiment in full detail at Mark's Daily Apple. There is a drawback, of course, to such training. It lies in the fact that the body recovers much longer. Even after 20 or 30 minutes of interval training with high intensity, the body will literally “rebel”.
Calorie burning during cardio occurs exclusively within the framework of a workout, but does not stop after the end of a high-intensity interval. Power loads also have their own characteristics. Most accessible, this type of physical activity was described 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 in three groups. The first consisted of people strictly following a diet. In the second there were participants who, in addition to dietary restrictions, also engaged in aerobics. People from the third had to adhere to a diet, go to aerobics, perform 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 aerobics from half an hour to 50 minutes three times a week. Participants additionally engaged in strength exercises lost 9.6 kilograms, which is much more than the first and second groups.
Therefore, aerobics alone does not allow you to achieve more even during a diet. And this, given the fact that for the loss of half a kilo had to perform about 36 classes. Strength training works much more efficiently, 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 accelerate weight loss, but not much. And to achieve maximum results, along with aerobic exercise and diet, it is necessary to include strength exercises in your program for finding harmony.
And do not be surprised that people engaged in aerobic physical activity and following 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 a much greater result.
If you again turn to Cosgrove for expert opinion, the best strength exercises are those that use the maximum number of muscles. These include: burp, lunges, squats, push-ups, swing with a weight, pull-ups. They should be performed from 8 to 12 times without interruption. The process of burning fat after strength training continues for another two days, and building muscle becomes a bonus to the training itself.
Do not take strength exercises as the exclusive and only physical activity for burning calories. They are at the highest level of weight loss, a little lower are high-intensity interval training, and then cardio. This hierarchy is given with equal time spent on the lesson, for example, half an hour. And here lies the main minus of interval and strength training. They can be performed only for a limited time, and then the muscles simply refuse to obey. In addition, the restoration requires at least two days. You can do cardio every day, because it does not cause stress, and the workouts themselves can last for hours.
The situation is as follows: interval intervals with high intensity and strength training allow you to burn a large number of calories, but no more than what the body “wants”, because muscle failure after 30-45 minutes of classes, as well as the recovery process for several days are inevitable, but cardio does not limit losing weight in anything. Therefore, a person who is ready to run every day for several hours will be able to burn more calories than someone who is engaged only in power or intensive training three times a week.
What kind of physical activity is best for losing weight?
The answer to this question is individual. The choice between cardio, intensive, strength training is based on the level of one’s physical fitness, the time that a person is ready and able to devote to classes, as well as on what one wants to do more - exercise, change speed and intensity, or run and walk without any tension . You can choose any physical activity from the three, but, remembering that the success of losing weight almost completely depends on the diet, in which only nutritious and valuable foods should be present.
Cardio classes are suitable for those who:
- like to run on the street or on the simulator, walk on an ellipsoid;
- the schedule allows you to devote at least an hour to training daily;
- 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 for training;
- enjoys pushing himself to the limit.
Strength training will be an excellent choice for those who:
- wants to not only lose weight, but also to build muscle;
- not afraid to use weights;
- likes that calories are burned after training.
There is no one hundred percent effective type of sports activity in the process of fat burning. Each has its own advantages and some disadvantages that relate to the process of organizing training, the availability of free time, readiness, both morally and physically, to one degree or another of the load. You need to do what brings pleasure. You should not be limited to any one path, you can create a rational program that includes the most favorite exercises.
Low-intensity cardio, ideal for beginners, can be diversified with higher loads and speed in a month. If weight lifting before this scarecrow, you can try to lift the dumbbells once or twice a week, pleasantly surprised that the weight lends itself. Fans of strength training can be recommended to do cardio. The addition of this physical activity will be another important step for more fat burning.