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Invest in these tips and lose weight at the speed of light

Invest in these tips and lose weight at the speed of light

When looking for the magic formula to lose weight, you come across the classic double: balanced diet and physical activity, those responsible for healthy weight loss. What few people know, however, is the combination of certain exercises to reach the goal faster.

Three people running on the treadmill - Photo Getty Images

Eder Rosendo, professor and coordinator of the unit Tamboré of the Bio Ritmo Academy. "The first mistake of those who exercise for the purpose of weight loss is to think that the more exercise they do, the better for weight loss," says Eder. "In fact, it's important to avoid too much physical activity so you do not fatigue your muscles," he adds. It ensures that exercising three times a week is enough to see results in a month.

Three essential modalities

Instructions for using the TV My Life Fitness application

Eder points out that the time to notice the first changes can be quite variable, but if the exercise program is divided into three modalities, the results are accurate. "The three fundamental activities for which the results are satisfactory are bodybuilding or localized exercises, aerobic exercises and stretching classes," he says.

The number of classes is not very effective unless accompanied by aerobic exercise and stretching

Second the teacher of Bio Rhythm, bodybuilding and localized exercises represent the resisted activity, one in which the muscles are worked individually, over and over again. Already the aerobic activities, represented by the treadmill, bicycle and elliptical devices, enter the scene to strengthen the cardiovascular system. "In other words, it's with that kind of workout that you start gaining breath and improving physical fitness," says Eder.

Save energy by avoiding wrong exercises

It is common to see people sweating their shirt in their abdominal classes, in search of the famous tanquinho . But it is no use doing a lot of classes of the same modality. "The amount of classes is ineffective if it is not accompanied by aerobic exercises and stretching," Eder exemplifies.

Bodybuilding exercises help build stamina - Photo Getty Images

In addition to the combination of three types of exercise, Bio Ritmo's professional account says that the sequence with which they are performed influences weight loss. "Including the aerobic activities with the stretching and bodybuilding series is undoubtedly the fastest way to lose weight," he says.

In practice, Eder's recommendation is boiled down to 10-15 minutes of warm-up of aerobic exercise, a few minutes of stretching, series of bodybuilding and outcome with at least another 30 minutes of aerobic activity. Warming up with a type of aerobic activity, lengthening the body, following the bodybuilding series, and finally practicing a little more aerobic exercise speeds up weight loss because during bodybuilding, the body burns glycogen for energy. When you start for aerobic activity, it will start to burn the energy reserve you have.

Invest in calorie burning

stretching couple in the park - Photo Getty Images

Aerobic exercises can be performed on devices such as bicycle, treadmill and elliptical. But if you want to bet on high calorie burn, do not leave the latter out of your workout. Competition Professor Ana Paula Gomes explains that the exercises performed on devices such as the transport are quite intense and generate a great muscular irrigation due to the continuous and cyclic movement that the practitioner performs. "All this effort causes heart rate to increase, a key factor in burning calories," he adds.Although the ellipticals stand out, Ana Paula guarantees that the decrease of fat percentage can be noticed with the practice of any of the aerobic apparatuses. "If the exercises are performed at the correct heart rate, the results appear," he says.

For this, heart rate during exercise should represent 65-75% of maximal heart rate. Subtract your age from 220 and get the value equivalent to your maximum heart rate. "From it, it is only to calculate how much it represents 65 to 75% and to maintain the beats within this range, during the practice of the activity", it teaches.

Caloric expenditure is very variable, since it depends on characteristics like age, weight, height and level of physical fitness. According to the Competition teacher, a 60 kg person loses an average of 160 calories when walking on the treadmill for half an hour and 270 calories if he runs for the same minutes. If the chosen aerobic device is the bicycle, the firing in 30 minutes is 200 calories, while the practitioner exercising in the elliptical trainer loses 330 calories.


Week 3 Move Brazil has exercise options for the whole family

Week 3 Move Brazil has exercise options for the whole family

All units of Sesc São Paulo are promoting during the month some attraction for the practice of sports and physical exercises. The Arenas Move Brasil are set up all over the city, offering different options to include physical exercises in the routine. This weekend will be several events for those who want to start running, for those who always run, for those who want to improve the performance and more, and the best with free entry.

(Fitness)

Boxing lesson strengthens full-time abdomen

Boxing lesson strengthens full-time abdomen

Boxing training can be focused on quality of life and has no competitive purpose. In this case, the class provides an excellent aerobic activity and works several muscle groups. In the rope and in the race the lower limbs develop and the movement during the rounds. The blows and blows develop pectorals, triceps, biceps and shoulders.

(Fitness)