Types of workouts to burn fat, tone, build muscle

Types of workouts to burn fat, tone, build muscle

Everyone knows that physical activity is necessary for a person, and that maintaining a healthy lifestyle is impossible without training. But the goals, and therefore the results, are different for everyone. It is important for someone to just keep themselves in good shape, someone wants to regain lost harmony, and someone wants to become a champion and engage in the chosen sport or activity seriously.

So how does exercise work on the body? What can be achieved through exercise. Let’s look at the different goals that people set for themselves when playing sports.

Types of workouts to burn fat, tone, build muscle

Important! Before you go in for sports seriously, go for a physical examination. The doctor will tell you if there are contraindications to certain types of exercise.

Often, many people start to go to the gym to lose weight, strengthen only their muscles (an anaerobic type of exercise), and are surprised that the weight does not go away. The bottom line is, if you only pump muscles, i.e. doing strength exercises, you will only strengthen the muscles, but will not lose weight. The body will be hidden under fat, despite playing sports.

Anaerobic exercise often refers to the initial phase of motor activity, occurring at the beginning of physical activity or occurring during any sudden bursts of intense exercise. With a load of this intensity, glycogen is used without the participation of oxygen and this process is less effective.

With anaerobic, i.e. power, load, energy consumption goes without oxygen (hence the name of these types: aerobic and anaerobic loads, i.e. with or without oxygen)

Energy consumption during anaerobic exercise (including due to oxygen deficiency) occurs due to the breakdown of carbohydrates and proteins, but not fat. Fat is broken down during aerobic exercise.

When reducing weight, the following types of exercise can be effective: swimming, martial arts, dancing and aerobics, skiing, cycling, walking and running. An effective weight loss workout lasts 35-60 minutes.

Swimming

On the one hand, you burn calories and this leads to weight loss, on the other hand, you strengthen muscles throughout the body. When swimming, the load is distributed in such a way that everything works, and at the same time harmoniously. It is also worth adding that swimming is also useful for strengthening the cardiovascular system, hardens, helps with swelling, varicose veins and many other diseases. He has practically no contraindications, with the exception of acute otitis media, sinusitis and other diseases of the ear-nose-throat system. It is also worth adding that swimming is ideal for those who have problems with the spine and posture.

On the one hand, you burn calories and this leads to weight loss, on the other hand, you strengthen muscles throughout the body. When swimming, the load is distributed in such a way that everything works, and at the same time harmoniously. It is also worth adding that swimming is also useful for strengthening the cardiovascular system, hardens, helps with swelling, varicose veins and many other diseases. He has practically no contraindications, with the exception of acute otitis media, sinusitis and other diseases of the ear-nose-throat system. It is also worth adding that swimming is ideal for those who have problems with the spine and posture.

Swimming

Swimming can also include all types of loads in the water – aqua aerobics, synchronized swimming, etc. All of these activities contribute to weight loss.

Run

Running is another form of aerobic exercise that promotes weight loss. To lose weight, you need to run for at least 30 minutes. Fat burning does not occur immediately, but only after 20 minutes. When running, it is very important to breathe properly and distribute the load. If you have never run, then it is better to increase the load gradually, and not try to break records – you just can’t do it, you will get sick, and you won’t want to do it anymore. You can also start with sports walking, this is also very useful. Running, of course, is preferable in nature – in a park, forest. If not possible, a treadmill is also not bad. But it’s not that effective. The fact is that it is important for a path in nature to have a different relief, plus fresh air. Moreover, for our knee joints, running on a non-rigid surface (ground) is less traumatic than on a hard track.

If you’re running outdoors, try not to run along major trails, because all the exhaust fumes that get into you during exercise are more harmful than when you just breathe them every day.

Remember, sprinting is anaerobic exercise and does not lead to weight loss.

Walking

Walking is good not only in itself as a sport, but also for a healthy lifestyle in general. It’s better to walk as much as possible in general, try to walk up instead of the elevator, even if it’s an uncomfortable 6th floor. When losing weight, it is very important to increase the volume of loads in everyday life. Thus, the body burns more calories. Many people go by car to the nearest places. But it is a well-known fact that a person who gets behind the wheel and constantly drives a car gains an average of up to 3 kilograms of weight. This is an imperceptible everyday burden, but it is also a burden. Older people who walk little gradually lose muscle tone, and it becomes more and more difficult for them to move around. Of course, if you need to lose weight, just walking is not enough – but this is a good addition, as the beginning of work on yourself.

Walking is especially important when you have a lot of excess weight and little physical fitness. Before entering into a sports lifestyle, take an hour-long walk every day.

Martial arts

These include the now popular capoeira, and karate, and contact types like judo and sambo. The fact is that during these workouts, you combine strength, anaerobic and aerobic exercise. During sparring, fights, you load the body no less than with active cross-country. And maybe even more. Sometimes during a workout, up to 2 kg of weight can be lost. Naturally, this is water, and it will be replenished later, but you burn fat in large quantities. Let the girls not be afraid of these formidable names. No one will teach you to punch each other in the face. Now there are a lot of classes all over Moscow, where you will be given self-defense skills. Also, in addition to burning weight, when practicing martial arts, you acquire a lot of new skills. In addition to punches and throws, the basics of acrobatics are almost always given in training – you will be taught to do a wheel, somersaults (and this is useful for coordination and the vestibular apparatus). Stretching is also a big part of the workout – twines, bridges, birches, etc. Therefore, going to martial arts, you kill many birds with one stone: lose weight, strengthen muscles, gain new useful skills.

Shaping, aerobics, dancing

Shaping and aerobics for weight loss are also very good. Most of the classes on these types of loads are carried out precisely for the main female goals – to lose weight and strengthen the figure.

Shaping, aerobics, dancing

Dancing also promotes weight loss. As a nice bonus, you learn how to move beautifully and control your body.

Cross-country skiing

Cross-country skiing is just as good for weight loss as running and swimming. But just as for running and swimming, it is important that the classes are at least 40 minutes, otherwise the effect will be minimal.

Skiing is also good because you are in the open air, which is very useful for the body – the cardiovascular and respiratory systems are strengthened.

Bike

The advantages of a bicycle include everything that was written about skiing, walking and running. But on the plus side, you have speed, so you can move long distances.

Go out of town – you can do it with a child, with the whole family, in the company of friends.

Train endurance

If you want to give your body endurance, then you need aerobic and types of exercise. This is primarily swimming, running and skiing, which are described above. The question is what do you need to get this stamina for. Many climbers, mountain tourists need constant endurance training – after all, they will have to climb, and for this they need to have a strong respiratory system and have a lot of strength. Climbers, in addition to training on climbing walls, run and swim a lot. This is what builds endurance.

Also, all types of team sports are suitable for endurance – football, basketball, volleyball, handball, etc. Also endurance can be trained during sparring in boxing and martial arts.

To strengthen endurance, aerobic-anaerobic loads are suitable, albeit to a lesser extent. The Tabata (interval training) protocol, which we wrote about in the article “Fitness at home and in the office, or How to keep fit,” will also work.

Get strong and build muscle

This requires anaerobic exercise. Only with their help muscle mass is built up and strength increases.

The most common type of fitness for muscle growth is all types of work in the “rocking chair” (powerlifting, bodybuilding, body fitness, etc.). If you have never worked with barbells, kettlebells and other equipment in the gym, then it is best to improve your general fitness first, and, of course, work out with a trainer.

Get strong and build muscle

An effective mass-gaining workout lasts about 60 minutes.

Sports for good mood and general tone

If you do not set specific tasks and goals, but just want to keep your body in good shape, then we can say that you can do any kind of training, as long as you enjoy doing them. Not everyone likes to stand in a stuffy room with a barbell. Some people don’t like being in the water. Some people don’t like big groups. And here you have space.

For a healthy lifestyle, run in the parks in the summer, ride bikes with family and friends on weekends, go to reservoirs, and walk a lot. In winter, go cross-country skiing, go to skating rinks, go sledding with your children. Always walk up and down stairs. Do exercises in the morning. With this lifestyle, it is absolutely not necessary to go to the gym.

Sports for good mood and general tone

A workout to improve good mood and muscle tone can last 5, 10, or 35 minutes, as long as it gives you pleasure.

If you want to get any skills, there are more than enough sections – rock climbing, pole dancing, martial arts, yoga and equestrianism, etc.

If you love the team – play! Try to find friends, and plan to play football, volleyball, badminton, etc. from time to time.

To maintain tone, any physical activity is good.