If you want to lose weight and be he althy, walk, run, swim, jump on a bike, do aerobics. You can be sure that you won't have to wait long for the results. Endurance exercises are the best form of physical activity - they improve metabolism, allow you to get rid of excess weight and counteract the negative effects of civilization.

The he althiest and most desirable activity that counteracts the negative effects of civilization is endurance effort involving large muscle groups. Endurance exercises are characterized by cyclical movements, performed over a long period of time without breaks, or any movements repeated many times.

The best way to get rid of excess weight and improve your condition is endurance exercise

Brisk walking, jogging, long-distance running, cross-country skiing, swimming, cycling, inline skating, aerobics are the most popular examples. These types of exercises cause profound changes in the body, above all they increase the metabolism and regulate the fat metabolism, which is extremely important in the weight loss process.

Endurance efforts can be undertaken without fear throughout life. Apart from the fact that they have a very positive effect on strengthening the heart and circulatory system, they also have a beneficial effect on the improvement and regulation of all internal organs, and establish full homeostasis (balance) of our system.

Which exercises burn the most calories?

Important

According to the recommendation of the World He alth Organization (WHO), every adult man should walk for 1.5 hours at a fast pace every day to maintain he alth and a minimum of physical condition, while a woman - for 1 hour.

If you want to get rid of excess weight, you have to be systematic

If you start exercising randomly, without a plan, and most importantly - preparation - do not count on visible results. Occasional overexertion can only harm you, leading to overstrain and injuries. Because the most important thing is regularity. It is also important that you adjust the intensity and frequency of training (e.g. 3-5 times a week) to your individual abilities (age, gender, fitness level).

Walking, jogging or running - forms of activity that will help you get rid of excess weight

The most effective and at the same timethe simplest and natural form of endurance activity is walking, jogging or running. If you are overweight, start with a brisk walk - it will raise your heart rate enough, increase your metabolism to burn excess inactive tissue - fat. On the other hand, if you are slim, to achieve the same level of elevation of all physiological functions of the body as obese people when walking, you must jog or jog.

Remember!

  • The universal nature of the march is that it can be practiced by everyone, everywhere, in any weather conditions and at any time of the year.
  • The march is a safe effort - you can dose its intensity by changing the pace and terrain, e.g. walking in the mountains or stairs.
  • Thinking about losing unnecessary kilograms, make sure that the minimum dose of exercise lasts at least 30 minutes. 3 times a week (with a heart rate of 130 beats per minute).
  • You will not avoid fatigue, thanks to which the body increases its exercise capacity to a higher level after some time. Feeling moderately tired is essential, without it the adaptation process will not take place, so you shouldn't be afraid of it.
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