Losing weight is often one of the main goals in training the fairer sex.It seems that fitness centers are filled with all kinds of exercises - from yoga to swimming, or from dancing to the gym.However, choosing the wrong load from the entire variety sometimes does not lead to positive results.This is because losing weight is a complex process and requires not only determination, but also compliance with certain nuances that will ensure fat burning, and not just muscle tone and improve well-being.
What weight loss exercises are there for home and gym, and who are they suitable for?
The choice of such training is actually huge.But all these areas are built on the same principle - aerobic exercise.This means that to ensure fat burning, it is necessary to increase the pulse to a certain zone where the lipolysis process begins.In short, this is a powerful and continuous load in non-stop mode.Such loads include not only fitness activities, but also running, cycling and other cardio exercises.Even home exercises can be adapted to fat burning loads.The main thing is to know some simple rules, which we will discuss later.
Aerobic class
This fitness category includes all types of classic aerobics - step aerobics, aqua aerobics, bosu, fitball and tai-bo.
Although the level of load is quite high, sometimes it is not possible to catch up with the rhythm and repeat the choreography of the trainer the first time, so beginners often take a break from training.But it is also worth understanding that in this direction there is a shock load on the knees and heart muscles.It is worth starting training from the basic level.
Power class
Here, in contrast to the load on the machine, exercises with free weights are performed in the same rhythmic non-stop mode as in an aerobics class.That is, the training rate is quite high, which also implies good health, including the heart.In areas such as functional training, body pump, super sculpt, muscles are trained using light fitness equipment while performing strength exercises, such as squats, lunges, presses and the like.Such loads are suitable for beginners, but you should start with light loads.
Cardio exercises
This includes jogging in the park and doing cardio exercises.That is, unlike fitness classes, the load is performed on one or several machines for a certain time.Not only walking on a treadmill or orbital track allows you to burn fat, but also strength training and alternating cardio.Jump rope and plyometric exercises are also cardio exercises.Exercises such as running or plyometrics are only suitable for people who do not have problems with joints, spine and heart.But the advantage of such training is the choice of appropriate exercise equipment that does not provide shock and compression loads, for example, orbital tracks and exercise bikes.
This already allows people with joint problems, as well as older people, to train.
Interval training
One of the most effective ways to lose weight.The benefit to losing weight is to do strength exercises for a certain period of time, followed by cardio exercises.Either there is more intense exercise, followed by less intense exercise, or rest.The order and name of the training depends on the program, the type of training and may change.Such exercises include classic interval training, HIIT, the Tabata protocol and some CrossFit complexes.Before starting such training, you should undergo preliminary physical training.Also, any problem with the heart or joints is a contraindication to high-intensity exercise.
Strength training for endurance
Even weight training in the gym can help you lose weight, the main thing is to choose the right weight regimen.Therefore, the emphasis should not be on the weight of the load, but on the number of repetitions.Therefore, the more repetitions, the less heavy the load.Choose the weight of the load to perform at least 15 repetitions.Such training can be either circular - for all muscle groups in one exercise, or split training - 2 muscle groups in one session.In any case, the goal of training is to do as many repetitions as possible, from 15 to 25, with short rest intervals between sets - 1 or 1.5 minutes.
How to train to lose weight
All these types of training have one thing in common - the heart rate range during the exercise period, which is in the zone from 50 to 70% of the maximum heart rate.
- If the pulse is less than the lower limit of this zone, the body will be stronger and healthier, but the fat will not burn.
- The same applies to overcoming the upper threshold, which will help strengthen the heart or improve the quality of speed, and for beginners, on the contrary, puts excessive pressure on the heart.
Therefore, it is important to calculate your heart rate zone before starting to lose weight:
- 220 – age = X.
- X multiplied by 0.5 is the lower limit.
- X multiplied by 0.7 is the upper limit.
Therefore, get the upper and lower limits of the fat burning zone.
Frequency of training is also important.You don't need to train every day, an average of 3-4 workouts a week is enough.We won't dwell on the importance of post-workout recovery.Even if there is no soreness the day after cardio training, the absence of muscle soreness does not mean that the training is unproductive and pointless.On the other hand, the heart has received a sufficient load, even if it is not significant.Accordingly, rest is also required between the exercises.
And one more important thing– training period.On average, a fat burning workout should last from 40 to 60 minutes.This interval is optimal to achieve the goal, but if you train for less than half an hour, the effect will be insignificant.But you should not exceed that period either.More does not mean better.
How to make fat burning exercises for the gym and at home
Option 1: Cardio
If you choose boring cardio exercises in the form of running in the park or on one of the cardio machines at the gym, it is important to adhere to the heart rate zone allowed during exercise.Practice for an average of 45-60 minutes.In this case, you can perform the load in the interval mode provided in the simulator menu, or alternate running with walking, when a more intense load is changed to a less intense one.
Option 2: Alternate strength training and cardio
Alternate strength training and cardio.Here it is important not to overload and clearly dose the load on all muscle groups.To do this, you should make a set of 6 basic exercises for all muscle groups and replace them with cardio exercises.An example will be below, the main thing is to take into account which muscle groups are involved in which exercise.For example, there should be no more than 2-3 exercises for leg muscles, and one exercise for smaller muscles.
Option 3: High Repetition Strength Training
Another example of circuit training that only consists of strength training.In this option, choose 8-10 exercises for the main muscle groups.The first exercise in the program should be aimed at the largest muscles - preferably the legs, then at the smaller ones.This complex can consist of both basic exercises - squats, rows, presses, and isolations, that is, only for one muscle - arm curls, arm extensions, exercises for the deltoid muscles.
The best exercise for weight loss
Using examples, we will consider circuit interval training for the gym, as well as a fat burning complex for training at home without equipment.
A set of exercises to lose weight in the gym
Day 1
- Squat in Smith x 15-20.
- Running on a treadmill - 2 minutes.
- Romanian deadlift x 15-20.
- Running on a treadmill - 2 minutes.
- Pull ups on low bar x 15-20.
- Running on a treadmill - 2 minutes.
- Push-ups in TRX x 15-20.
- Running on a treadmill - 2 minutes.
- Dumbbell press x 15-20.
- Running on a treadmill - 2 minutes.
- Bicycle x 15-20.
- Running on a treadmill - 2 minutes.
After completing the first circuit, rest for 2 minutes, then repeat two more times.
Remember that any workout should start with a warm-up and end with stretching.
Day 2
- Press the foot x 15-20 times.
- Jump rope - 50 times.
- Lunges x 15-20.
- Jump rope - 50 times.
- Pull the block to the belt x 15-20.
- Jump rope - 50 times.
- Dumbbell bench press x 15-20.
- Jump rope - 50 times.
- Standing dumbbell fly x 15-20.
- Jump rope - 50 times.
- Leg lifts x 15-20.
- Jump rope - 50 times.
Do the same 3 circles.
Day 3
- Plie squats x 15-20.
- Burpee x 10 times.
- Hyperextension x 15-20.
- Burpee x 10 times.
- Pullover x 15-20.
- Burpee x 10 times.
- Hand extensions with dumbbells from behind the head x 15-20.
- Burpee x 10 times.
- Curl the arms with dumbbells in supination x 15-20.
- Burpee x 10 times.
- Preparation x 15-20.
- Burpee x 10 times.
Repeat the complex 3 times.
Fat burning exercise at home
As an example of exercise at home, consider a complex that is repeated every day and performed only three times a week.You can replace the exercises according to the examples in the suggestions above.If you have sports equipment at home, this complex can be varied and supplemented with other exercises.
Warm up by jumping rope for 5-7 minutes.
- Jump in place x 20 times.
- Lunges forward alternately x 20 times on each leg.
- Jumpin Jacks x 20 times.
- Planks with forearms x 20 reps.
- Jump in the air x 20 times.
- Reverse push-ups x 20 times.
- Burpee x 20 times.
- Jumping board back and forth x 20 times.
After the circuit, rest for 2 minutes.Do three circles, at the end of the workout you can jump rope for 5-10 minutes and stretch your muscles.
What results can you get in a week and in a month?
By practicing regularly 3 times a week, you can achieve excellent results within a month.You shouldn't expect drastic changes in a week, but you can still observe the appearance of muscle tone and a slight decrease in volume.Depending on the metabolic rate and nutrition, which is important to adjust for weight loss, the results will be different.Some will lose only 2 kg, while others will lose 5 kg.The main thing is to see the result in the reflection, because first the volume will disappear, so it is better to monitor the result by measuring the volume of the body rather than weighing.