The best workouts for a low weight are those in which more calories are spent in less time, such as: running, swimming, however, to effectively reduce and maintain results, it is important to combine these activities with muscle exercises, which should preferably be performed in the gym and under the supervision of a personal trainer.
Aerobic workouts such as walking and running increase heart rate and burn more calories, but endurance workouts, such as muscle strength, promote muscle hypertrophy, allowing you to increase muscle size while allowing the individual to consume more energy.
The best weight-loss exercises in the aerobic gym, some examples are
Exercising the muscles is one of the main activities of those who want to lose weight, since their regular practice increases muscle mass, as well as strength, strength and flexibility. My muscle mass is more important, the ability of the person to spend calories on resting, thus favoring weight loss, however, for this to happen, it is important that the practices are regular and that the person follows a balanced and healthy diet.
The number of calories burned: The amount of calories spent during anaerobic exercise depends on several factors, such as the intensity and type of activity performed, as well as the individual characteristics of the person such as physical condition, weight, physical and genetic structure. .
For this reason, calories burned during this type of workout can range from 300 to 500 calories per hour, however, as there is a gluttony of muscle mass, the body continues to burn calories for 48 hours after exercise, even when training is moderate to intense and performing a healthy diet.
Take advantage of the benefits of exercise to exercise your muscles
HIIT training, High Intensity Interval Training, is a set of exercises that must be performed with high intensity to accelerate metabolism and promote weight loss, exercises are performed intensely, in order to increase heart rate, for this reason, this training is more suitable for people who practice a certain type of physical activity , however, there are HIIT training routines with easier exercises, especially for beginners.
Calorie Burning: Being a high-intensity workout, HIIT training is able to burn about 400 calories per hour, however, to burn all these calories, ideally the advice of a personal trainer or physical education teacher will be met.
Crossfit training is also quite intense and requires greater cardiopulmonary ability, as training is done on a high-intensity circuit and with a short period of time between work and others. In this type of training different weights, jumps, boots are used. , short, among others and, in general, are made freely.
Number of calories burned: Like HIIT, crossfit workouts are quite intense and you can burn up to 700 calories per hour during exercise. To increase energy expenditure, weight loss and muscle mass gain, it is important that crossfit is guided by a professional. , especially if the person starts in this sport, would be content to have some joint limitation, in this way it can be ensured that the exercises are performed correctly and without risk of injury.
Dance is an excellent activity that strengthens and tones muscles, increases flexibility and increases caloric expenditure, improves cardiorespiratory capacity and promotes weight loss, in addition, it is an activity that allows fun and distracting, being excellent for stimulating memory, improving posture and reducing stress.
The number of calories burned: Calories burned vary by dance style and when practiced, in the buzz the dancer can lose between 300 and 600 calories per hour, however, to burn this caloric corner, this activity must intensify. Intensely.
Muay Thai is an intense and complete type of physical activity, as it uses various groups of muscles and requires physical preparation, these obstacles improve cardiorespiratory and fitness condition, as well as muscle building and endurance, as well as increasing self-esteem.
The number of calories you burn: The amount of calories you spend during Muay Thai training varies depending on the intensity of the person’s training and physical preparation, I can reach up to 1500 kcal when the training is very intense and requires excellent physical preparation. However, the average caloric expenditure of Muay Thai practitioners is approximately 700 calories per workout.
Spinning classes have different intensities and are held in a room with an exercise bike, these courses, in addition to promoting high caloric expenditure and weight loss, also promote muscle development, burning fat in the legs, also improving cardiorespiratory endurance.
Number of calories that can be burned: To boost the caloric expenditure of spinning classes, the person must have a class that is in accordance with the instructor’s request, so it is possible to burn between 600 and 800 calories per hour.
Swimming is a complete training, because in addition to promoting physical fitness, you are able to strengthen muscles and promote caloric expenditure. Too often you add your brakes to the sound to get to the other side of the pool faster, requires constant effort, with little rest time When the goal is not simply to go to the other side of the pool, you need to maintain a steady pace and constant, to decide, if you can crawl across the pool back and forth, for example, as a form of “rest”.
The number of calories that can be burned: Swimming is a complete exercise, so this physical activity can help you spend up to 400 calories because the person keeps up and always stays moving.
Hydrogymnasia is also excellent for reducing and improving cardiorespiratory capacity. As water is tied to the trend and slows down, however, if you want to lose weight, it is ideal to be in a class for the purpose of it, because there are courses for older people who are at a quieter pace, and in these cases this is not enough to help you lose weight.
Calorie Burning: For hydrogymnasia to promote as much calorie burning as possible and weight loss, it is necessary for the person to always keep moving, enough for them to fall off, so that it is possible to burn up to 500 calories per hour.
Railways are excellent for favoring caloric expenditure and for burning fats, which can be done both on the walker and outdoors, however, it is important that the race always has a similar pace and with a moderate or high intensity. It is possible to start running slowly and each week gradually increase the intensity to achieve the goal you want to achieve. Watch a routine to start walking and increase intensity.
For people who aren’t used to doing what they start to be physically active, this exercise may not be the best way to initially promote caloric spending. Therefore, the idea is to start doing aerobic exercises, such as walking, until the person feels able to start running. Do an exercise routine to run and gain weight.
The number of calories that can be burned: The caloric expense of a stroke can range from 600 to 700 calories per hour, each time the person maintains a good rhythm, in fact, even if it breaks enough and does not during filling. .
Body pumping classes are a great way to burn fat, performed with weights and steps, working with the main muscle groups, promoting your strength and increasing endurance, as well as improving cardiorespiratory capacity, even if it requires more conditioning physical to perform exercises. .
Number of calories that can be burned: Body Pump classes promote a caloric expenditure of up to 500 calories per hour, although it should be done at the pace and intensity indicated by the instructor.
Below are some examples of workouts that help you gain weight quickly, but should be done under the guidance of a professional to perform properly, avoiding hurting muscles and joints.
It is ideal to divide the training time between aerobic and anaerobic workouts, preferably 5 days a week to reduce weight effectively and continuously. During training, it is important to keep your energy and body hydrated, in which case it is recommended to take home energy. Drinks.
Muscle exercises help define the body, combating sagging, however, in case of significant weight loss, cosmetic physiotherapy sessions or even abdominal surgery called abdominoplasty may be necessary to eliminate excess weight.
To reach a weight of 1 kg of fat per week, or 4 kg per month, it is necessary to exercise that spends about 600 kcal per week, 5 times per week, combined with daily muscle exercises.
To burn the calories you want, exercise should be done for 1 hour and keep your heart rate within the ideal range, which should be around 80% of the maximum capacity; however, this ability will depend on the person’s physical condition, age and condition. Intensity of exercise. Doing training for these values won’t do much to promote weight loss.
An additional help is to buy a small digital device called a pedometer that changes the number of steps the individual takes per day. This device can be purchased in sports products or online and the recommendation is to give 10,000 steps per day.
In addition, it is also important to maintain a balanced and healthy diet, low in fats and sugars and high in fruits, vegetables and fibers. Read some healthy recipes for a low weight.
At the beginning of physical activity, it is ideal to be evaluated by a professional to control weight; Perform an anthropometric evaluation, which involves measuring body folds; Eating habits Medical training there; blood pressure.
In addition, it is also important to comment on the goals of the professional, so that the training and diet adapt to what you want. The ideal frequency is 5 times a week, with a minimum of 30 minutes per day and the intensity should be moderate at the top.
For general training with aerobic exercises, such as Spinning or Zumba, a muscle training routine should be performed. As the individual gains stamina, the pace of the class should increase, which will require more effort from the heart and muscles.
It is also possible to perform aerobic exercises and strengthen muscles at home, providing an excellent way to burn fat. It is possible to walk fast on the street every day, run a few kilometers and increase the distance every week.
On the other hand, I can do some exercises at home to exercise my muscles, such as sit-ins, pumps, irons, straps, among others. See a routine to increase muscle mass at home.
See nutritionist Tatiana Zanin’s tips for weight loss: