Ahhh here we have the age old question that has troubled mankind for millennia. What are the best exercises that will help me lose weight safely and effectively ? Here are some answers to that question.
Walking
Walking is one of the best exercises for weight loss if done right. Several research has shown that walking briskly for at least 30 mins daily can lead to an overall reduction in body fat percentage, especially when combined with proper nutrition and hydration. It is also a great exercise for older persons because it’s safe and can be performed without equipment or a gym
Jump rope
This is a full body exercise and it’s an excellent calorie burner. Studies show that you can burn as much as 200 calories in 15 minutes when performing the jump rope. It’s also improves cardiovascular health, balance and coordination. At MIKEFIT we aim for about 10 sets of 80 to a 100 reps performed within a short period of time as the increase in intensity further helps improve stamina. Beginners can start with fewer reps and work their way up.
Mountain climbers
This exercise improves both muscular cardiovascular strength. It works your entire body especially your core and it’s excellent for burning fat. To perform mountain climbers start with your hand underneath your shoulders and adopt a plank position, now tighten your core and drive your knees as close to your elbow as possible in alternating fashion, perform about 20 -30 reps for 3 to 4 sets. For best results perform the mountain climbers 4 to five times a week.
Strength training
Strength training either weightlifting or calisthenics can greatly improve weight loss. Group trainer and physical health expert Princely Michael explains that an increase in muscle tissue causes an increases in metabolic rate, which requires the body to use more energy therefore using more calories, especially when resting. This can help maintain fat loss overtime. Strength training can be done multiple times a week, but be careful not to overwork your muscles to avoid DOMS (Delayed onset muscle soreness) especially as a beginner.
Boxing
Boxing and other forms of martial arts and self defense training are a good way to lose weight and build strength and stamina. It is one of the best calorie burning cardiovascular exercises . Just like skipping , studies have shown that you can burn up to 200 calories in just 15 minutes of boxing. It is a great way to improve both cardiovascular health and physical coordination.
Dancing
Dancing is one of the most fun and relaxing ways to lose weight. Dancing puts you body into many planes of movement which requires strength ,coordination, stamina and flexibility. It works your heart and stimulates the release of chemicals which helps reduce stress, and improve sleep quality and it’s easy and can be done by both old and young alike.
Swimming
Swimming is a totally body exercise. It uses almost every muscle in the body, and it minimizes strain on the joints and helps build stamina and cardiovascular strength.
Yoga
While yoga doesn’t seem like a great fat burning exercise. It is fantastic workout, it helps in reducing stress and stiffness and is excellent in building flexibility, balance and strength , it teaches you how to control your breathing and focus the mind and body. It is very good for recovery.
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