Learn how to exercise properly to get rid of fat, without rigid diets, including only physical activity. Today, no one will deny the fact that regular exercise provides an opportunity to put your body in order, making it more attractive. However, very often people are interested in what are the best sports for weight loss today.
This question may actually turn out to be very relevant, because otherwise, you can wait a long time for positive results. If they are not there for a long time, then the person may be disappointed and completely stop actively training. Most often, the issue of losing weight is relevant for girls, since guys prefer to go in for bodybuilding and thereby not only get rid of fat, but also gain muscle mass.
At the same time, girls often prefer dietary programs to sports, which can be quite tough. Very rarely, this tactic brings the desired result. In most cases, when using only diets, the weight goes away, but for a short time. Maximum results can only be healed if the best weight loss sports and proper nutrition are combined.
Why is it better to lose weight through sports, rather than diet?
Sometimes a person wants to lose weight and at the same time leave the house as little as possible. You must understand that the effects of the best weight loss sports on the body are comparable to the results of rigorous dietary nutrition programs, but at the same time it is long-term.
If you play sports or use a diet, then you achieve the same thing - energy deficit in the body. However, the impact of strict dietary nutrition programs is often very negative, since the body needs high-calorie food. With a deficit of energy, achieved through diets, catabolic processes are activated in the body, destroying muscle tissue.
If you use the best sports for weight loss to achieve your goals, then through regular physical activity you strengthen your muscles and maintain the normal functioning of all body systems. In other words, thanks to sports for the purpose of getting rid of excess weight, you get the desired result and do not harm your health.
Also speaking about the differences between strict diets and sports, in the first case, the body begins to save energy, and adipose tissue will be burned extremely inactively. The human body is designed in such a way that during hunger it tries to find sources of energy and at the same time to minimize the consumption of fat reserves.
It should be noted that sports for weight loss work in four directions at once, which allows you to achieve the desired result in a short time:
- For one hour of training, on average, from 150 to 1200 calories are burned, and this figure depends on several parameters, for example, the type of load and its intensity.
- Under the influence of physical activity, the body accelerates the production of the hormone adrenaline, which is one of the most powerful natural fat burners.
- Sport can significantly speed up metabolic processes (metabolism), which leads to an increase in energy expenditure. As a result, fat is burned even at rest, when you are no longer exercising.
- Exercise allows you not only to get rid of extra pounds, but also to make your figure more attractive.
How can you lose weight by playing sports?
You must first figure out what the best weight loss sports are out there in order not to get discouraged. Energy in the human body can be obtained in two ways:
- Aerobic - oxygen is involved in the processes of energy supply.
- Anaerobic - oxygen is not used for energy.
There are also two types of physical activity of the same name. When using aerobic types of activity, the body works for a long period of time, for example, when you run, swim, take a bike ride, etc. Anaerobic exercise is strength training when you lift weights.
Thus, to talk about what the best sports for weight loss exist, you can only know the purpose of your classes. It is very important to imagine what you want to achieve in class. Strength training promotes an active set of muscle mass. This will allow the girls to tighten their glutes and other muscles. However, the problem of excess weight may remain in this case, and here you have to return to using cardio loads again.
Aerobic exercise stimulates mitochondrial growth. These organelles are located in cellular structures and are designed to receive energy from various substances, including fatty acids. Scientists have proven a direct link between the number of mitochondria and the number of calories burned. It is also worth remembering that cardio exercise promotes the synthesis of special enzymes that are necessary to activate the processes of reduction of adipose tissues. In addition, the body has the ability to recover significantly faster after cardio sessions compared to anaerobic training. Directly during strength training, fewer calories will be burned than is possible with cardio loads. At the same time, muscles require a lot of energy to maintain their work, even at rest. As a result, we can say that a combination of aerobic and anaerobic exercise is the ideal option for losing weight.
What are the best sports for weight loss?
Let's take a look at some of the sports that can be great helpers in your fight against fat.
Swimming
This is one of the best types of slimming spot, which, among other things, has a positive effect on the entire body. Through swimming, you can not only lose weight, but also strengthen all muscle groups. Also, a harmful load will be removed from the spinal column and the articular-ligamentous apparatus. Swimming can be considered one of the least traumatic sports disciplines.
If after strength training you often feel muscle pain, especially at first, then after visiting the pool this will not happen. To get maximum results, you need to do three times a week, and the duration of one workout should be about 45 minutes.
Cycling
Cycling is just as effective in losing weight as swimming. Many people all over the world are addicted to this sport and get great results at the same time. Now cycling is becoming more and more popular in our country.
Cycling not only burns fat efficiently, but also strengthens the muscles in the legs, buttocks and thighs. All this will make your figure more attractive. It is the hips and buttocks that most often cause displeasure among girls who always strive to look their best.
Cycling three times a week for 60 minutes. It should be remembered that an exercise bike can give a similar effect compared to a classic bike, but in the warm season, cycling in the fresh air will be the best choice.
Walking
Very often people underestimate the benefits of walking in the fight against fat. At the same time, regular walking may well be considered one of the best sports for weight loss. Moreover, if you have a serious problem with being overweight, then running or cycling can negatively affect your joints. In this case, you should definitely start losing fat by walking.
Start with a short walk at a slow pace. Gradually increase your walking speed and mileage. You should not immediately give the body a strong load, as this will negatively affect your health.
Now in many countries of the world a new sport is gaining popularity - Scandinavian walking. It differs from the usual one by the presence of poles resembling ski poles, which must be supported while driving. This allows you to strengthen not only the muscles of the legs, but also the arms.
Doctors recommend walking for people who have problems with the articular-ligamentous apparatus. As with any sport, you should do a light warm-up before your walk. To get the most out of your walking, we recommend taking a daily walk of at least two hours. It is also advisable to use rough terrain for this.
Run
For many years, jogging has been one of the most popular weight loss treatments. To lose weight as quickly as possible, run long distance races at an average pace every other day. Try to plan your itinerary so that you stay as far away from heavy traffic as possible during your activity.
Here are the best sports for weight loss. However, men can also recommend sports games, for example, football, basketball, etc. These sports disciplines involve short, rapid runs and jumps, which have a very positive effect on the lipolysis process.
Girls have no less choice, because not only the above sports disciplines can be used to lose weight. Dance classes, Pilates, and various types of aerobics will also be very effective. Whichever sport for weight loss you choose, when combined with the correct healthy diet, the results will not be long in coming. Although, of course, you will have to be patient.
For more on the best sports for weight loss, see this video:
