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Obesity - The Proper Exercises
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It is an accepted fact that exercise is an important part of any successful weight loss plan. Every muscle you have can burn calories, so the more you work them, the more calories you burn. So, don't just depend on dieting. Move that body and do some exercises to achieve that weight you have always dreamed about. Deep Breathing When to do it When to do it Doing it Right
Significance To lose weight, it's more important to walk for time than speed. Walking at a moderate
pace yields longer workouts with less soreness - leading to more miles and more calories
spent on a regular basis. Aerobic exercises utilize oxygen as the major fuel for sustaining activity for
relatively long periods. In general, aerobic exercises are those activities that require
large muscle work, elevate the heart rate to between 60 percent and 80 percent of maximal
heart rate, are continuous in nature, and are of 15 to 60 minutes in duration. An
aerobically fit individual can work longer, more vigorously and achieve a quicker recovery
at the end of the aerobic session.
Some Aerobic Exercises 3. Choreographed Aerobic Exercise - Choreographed aerobic dance is a very popular form of exercise throughout the world. Aerobic dance helps in toning up the muscles of the body. 4. Step Aerobics - Step aerobics incorporates the use of a step or bench typically about one foot wide and three feet long and about six inches high. Instructors use many moves that require participants to step up and down from the platform. This way, the activity will not be boring and tiring, but will be lively and motivating. 5. Water Aerobics - Water aerobics incorporates a variety of movements from both swimming and land aerobics to develop vigorous routines that are aerobic in nature. It utilizes the resistance to movement that water creates to elevate heart rates. It helps in losing weight. 6. Swimming - Swimming is a very popular form of regular exercise. Due to the resistance of water, the amount of energy required to swim a certain distance is greater than that needed to run or walk the same distance. In other words, swimming burns more calories than running. 7. Stationary Cycling/Bicycling - Stationary cycling or bicycling is excellent forms of aerobic exercise when done continuously. Like swimming, cycling is a non weight bearing activity that builds muscular endurance and strength and improved flexibility of selected muscles of the legs and thighs. 8. Jumping Rope - Jumping rope can be a great aerobic workout as long as it is performed at a slow to moderate pace and is done continuously for a relatively long period of time (15 minutes). The key to effective weight loss is through use
of a healthy exercise program which is performed on a regular basis while following a
healthy dieting & nutritional plan. Aerobic exercise is good for weight loss because
it uses more calories than other activities and helps raise your metabolic rate which
helps your body burn calories at a faster rate. It is an effective way to lose fat only if
you are motivated enough to workout frequently. Aerobics only burn fat during the workout
so if you want encouraging results you need to be able to exercise daily and for longer
periods. Cardiovascular fitness is considered to be the most important area of physical fitness. Cardiovascular fitness is based on maximizing oxygen intake. This is best achieved through physical activity involving large muscle groups over prolonged period of time. These activities are rhythmic and aerobic in nature such as walking, running, hiking, stair climbing, swimming, cycling, rowing, dancing, skating, cross country skiing, rope jumping, and many more. When to do it Significance Weight Training It also firms and tones the figure, while combating any muscular wastage that can result from prolonged dieting and, together with aerobic exercise or increased daily activity, helps to boost the body's metabolism when the calorie intake is reduced. Weight training is usually done at your local gym since they have complete equipment.
Plus, there are programs where you can enroll with an instructor to guide you with the
right exercises, number of repetitions, and duration of each activity. In such places,
they will monitor your weight loss and guarantee your safety. On the other hand, if you
can afford to buy the right equipments for weight training and work out, then you could do
the activity right inside your house. It is more convenient and you can exercise whenever
you want. Treadmill Using a treadmill will speed up your metabolic rate and allow your body to absorb and utilize a greater quantity of nutrients that you consume. It will also stabilize your insulin levels and blood sugar as well as increase your energy level. Using a treadmill in losing weight, you need to exercise on a daily basis. A treadmill
helps you burn more calories by increasing your exercise frequency. It gives you a LOT of
workout versatility. You can start with a slow walk and then speed it up as your body gets
into better shape. By using the large muscles of the legs, a treadmill helps you burn
major fat calories. The elliptical trainer burns more calories than either the treadmill or the exercise bike. With an elliptical cross trainer, you get the benefits of weight bearing exercises such as jogging without the wear and tear on your joints. It provides a great cardio workout that pumps you heart to the max without the strain and stress on your joints. It uses all of the muscles of the lower leg. Therefore, you will strengthen and build your lower legs. This is an ideal workout for those exercisers out there who are overweight but do not want to jog. Exercise Bikes Exercise bikes are great for cardiovascular fitness and toning or building your thighs. The recumbent bikes are especially good for toning your butt. Being stationary, you can enjoy your favorite magazine or TV program while working out. For overweight people, the recumbent bike offers bucket seats which can be more comfortable than traditional uprights. This type of bike is more ergonomically correct than a traditional upright exercise bike and an effective way to improve aerobic capacity, as well as burn fat. Plus, it offers more back support and may be a little more comfortable to those people with lower back pain. Rowers Rowing machines provide a whole-body aerobic workout: arms, shoulders, back, abdomen, legs, heart and lungs. It also builds muscle strength and endurance in addition to the aerobic benefits. It improves your whole cardiovascular system with a low impact workout. Other benefits include improved flexibility and muscle strengthening in the arms, abdomen, and back. On the other hand, its disadvantage includes not causing the pounding on the legs and knees that running does. Steppers
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