Hello. I am Magda, I am 16 years old. I would like to lose 2-3 kg with exercise and, of course, limiting food. How can I lose weight? Soon I will get a stationary bike from Allegro. Greetings.
Weight reduction can be achieved through aerobic exercise and rational nutrition. Training on a stationary bike is a very good way to lose weight by burning fat. It should be performed at a moderate pace, systematically 3-5 times a week (you can do it at the same time, e.g. while watching your favorite program on TV) for at least 40-60 minutes. It is important that you perform it at the intensity that is right for you, optimal for fat burning. This intensity is best determined based on the maximum heart rate, which is the highest heart rate at which our heart can work during maximum exertion in one minute. The easiest way to estimate them is: 220 minus your age. The value we got is our maximum heart rate. It has been assumed that the optimal training intensity for fat burning and the development of endurance is the heart rate range from 65% to 85% of the maximum heart rate. So, calculating 65% and 85% of our maximum heart rate value, we get a range of heart rate values in which we should fall during our training. In your case, your maximum heart rate is 204 beats per minute and the appropriate heart rate range for fat burning is between: 204x65%=132 and 204x85%=173. Exercise heart rate can be checked by palpation, i.e. by placing your fingers on the carotid artery or with a heart rate monitor. In addition to training, proper nutrition is also important. Try to reduce the amount of carbohydrates you eat in the form of sugar, sweets, wheat flour, white bread, pasta, fruit and fruit juices, as well as fat. Try to eat foods that contain as much dietary fiber as possible, such as coarse-grain bread, groats, dark pasta, brown rice, oatmeal, raw vegetables. The source of protein should be mostly cooked or grilled lean meat or fish. Also, remember to eat in small portions 4-5 times a day so that the interval between meals does not exceed 3 hours. It would also be worth setting a fixed time for eating meals. Drink 6-8 glasses of cool,still water daily.
Remember that our expert's answer is informative and will not replace a visit to the doctor.
Joanna BarcikowskaGraduate of the University of Physical Education in Gdańsk, instructor of physical recreation, pilates and pilates reformer, trainer of the Warsaw Sports Academy and Thera-Band Academy, co-author of ReebokBalancePilates and Reebok Spine programs. Author of many articles on fitness, participant of television programs and promoter of pro-he alth forms of fitness.
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