If we burn calories but are not used to exercise it is important that we begin slowly to avoid injury. Then we can go increasing the intensity and time.
Exercise is one of the best habits you can adopt to maintain a stable weight and good physical and mental health. This increases the energy expenditure of the body and gets rid of much of the excess calories that often are the cause of overweight. As if that were not enough, it helps to keep in good condition the muscles and making them increasingly resistant joints.
Today there are many types of workouts and routines that allow practice every day without being exclusive activity gyms. In fact, there are many types of exercises that can be done in the comfort of home or nicer places like parks.
This time we wanted to collect the 6 that can help more calories you burn.
- Up and Down Stairs
Up and down stairs as an exercise can help you burn 300 to 500 calories, depending on how long you make.
Of course it is worth use them at work instead of the elevator, although the ideal is to adopt it as a part of training. By doing this it is very important to be careful how you put your foot on the ground as a strong pressure can affect the knee joint. If you are a sedentary person will have to start softly, a few minutes, and then try to do too much can be harmful.
Running at a faster or slower speed without stopping helps burn between 325 and 450 calories (if you travel 1.6 km in eight minutes).
This is a very complete cardio respiratory exercise that increases metabolism, strengthens legs and improves physical performance. As in the previous case, care must be taken to control the position of the legs to prevent possible injury. You can start with 8 or 10 minutes, and go incrementing as acquired resistance.
Most professional training routines include several sessions of squats by the benefits it brings to the body.
These not only help to burn more fat, but strengthen the muscles of the buttocks, legs and abdomen. There are several ways to perform and vary its intensity. For example, the classic motion can be added will the weight of dumbbells to make it more effective.
They can also be done by way of lunges, jumps or holding bars with professional weight. Of course, all should be done moderately and always trying to maintain proper posture. To burn about 80 calories 8 sets of 20 repetitions, with 45 seconds rest are recommended.
- Jumping Rope
The activity of jumping rope long since ceased to be a simple cinch ago. This exercise is an excellent ally to lose body weight because it increases energy expenditure and reduces measures effectively.
Making 100 to 200 repetitions about 13 calories are burned, according to the speed to be made. With this move they work more muscle groups than running and serve to enhance balance coordination and concentration.
Whether on a stationary bike or classical, it is very good for cardiovascular health and strengthen various muscle groups of the body exercise. Do intensively for 45 or 60 minutes can help you lose about 300 or 400 calories.
It also serves to tone body parts such as:
- The legs
- The abdomen
- The lower back
Few imagine that such a pleasurable activity like dancing also be an effective way of working the body and reduce measures. Depending on their intensity and rhythm, it helps to lose between 180 and 200 calories per session.
Hectic rhythms like swing, merengue and salsa serve an aerobic exercise of moderate intensity. It is also good to experiment various mixtures of rhythms in practices such as hums. This strengthens the legs, buttocks and abdominal fat will work also burned. It also serves to develop flexibility, endurance and coordination.
If any of these activities will cause doubt, check with your doctor or trusted coach to be sure they are appropriate for you.
Remember that if you’re not used, it is best to start slowly to acquire sufficient physical strength.