Although I am not a coach, and the process of losing weight by 80% depends on the diet and only 20% of training, good body quality and long -term weight maintenance Maybe only when you practice sports.And what should it be?
I will start with the fact that The best sport for weight loss is walking.Suitable for almost all, it does not require special equipment and time, it is simple:
- Lower the stairs, not a mechanical elevator/ladder;
- Go to the stop before;
- Park the car;
- Go to the store, not travel;
- Walking around the park with a friend (and does not eat rolls in a restaurant).
At least 30 minutes a day, 150 or more minutes a week, an excellent average level of motor activity.More - Better.
Energy training.
Myth: First you need to lose weight and then just connect the food loads.A competent approach with its weight, with low weight, combined with cardiovascular loads, this is the way to success.
It is the muscles that consume our energyTherefore, strength training is determined.
Remember, it makes no sense to balance the press frantically, with the hope that fat will get out of the stomach.Here you need a competent nutrition, and press exercises will help strengthen abdominal muscles.
Do I need to tell the pulse?
The recommended pulse during loads is considered as follows: 220 less age.
The resulting number is the maximum recommended pulse frequency.Then, from this number, we have 50 and 70%: this will be the recommended range for sports.
Key recommendations
- Choose the sport you want.
- Try to increase everyday motor activity.
- It does not "solve" calorie sports, sports are an addition to a healthy diet and not a reason to eat a little more.