Fitness can it help me lose weight?
Can you use a sport to end overweight or maintain a healthy weight using fitness equipment? If so, which allow to get there?
The fitness is as a set of gentle physical activities to improve fitness.
The activities can be cardio-type (endurance activities practiced indoors cycling, stepper, the treadmill, the treadmill, the elliptical, etc.), the type of aerobics (mainly during collective musical: step, low impact aerobics ...) or muscle building type based on light weights (fitness) or load (during "abs thighs buttocks"). Strength training is not considered as fitness, it uses much heavier loads.
Can you lose weight by practicing fitness activity?
The answer may be yes, but this is valid provided you know how and technologies to promote weight loss through physical activity fit for purpose.
How to get results?
Many of us would like to lose weight, but do not know how to go about losing weight.
Physical activity and cardio-training used to consume energy. But to move does not necessarily mean consumption of fat reserves.
Efforts short (a few seconds) will allow to burn the available stocks in the muscles, but our fat reserves are not consumed in this type of effort, in fact only be burned first stocks directly available to the muscles (ATP and creatine).
Longer practicing physical activities are the glycogen stores which will be used (derived from glucose in the muscles).
If efforts are longer, we will ask our carbohydrate and lipid reserves.
To tap into our reserves of carbohydrate and fat, it will be important to monitor physical activity.
If you want to get action on carbohydrate reserves, we must opt for intense exercises that will help you burn mostly carbohydrates.
If you want action on lipid reserves, they are less intense and prolonged exercise priority should be given.
It is therefore important to work your endurance training. More you practice, the more fat you consume.
Develop endurance through the cardio training is a priority.
How to train preferentially endurance?
You have to combine a workout:
- Regular at 3 times a week minimum
- A minimum of 30-45 minutes per session
Cardio training can be practiced in gym or at home, it aims to improve endurance and cardiovascular capacity and cardio respiratory.
This training method can be performed using specific devices such as the treadmill, the exercise bike, rower, elliptical trainer or stepper.
The effectiveness of cardio training sessions is determined by your fitness level, the intensity of work, the device used and the length of your workout.
To lose weight it is necessary to integrate all these parameters.
Check his pulse is an important step in meeting your cardio training.
Work intensity is the key to success: cardiac intensity or heart rate should be monitored during the effort to help you achieve your goal.
Whatever your level, you just have to work at the right intensity to achieve the desired result, the use of a heart rate monitor is highly recommended in order to perform work in the target area.
The formula: 220 - age = maximum heart your (more or less depending on your sports level 10).
Once the maximum is determined, use the right percentage to your maximum frequency for results
60 to 65% for a drive to use fat.
Choosing the right equipment cardio fitness training, practice time work and the right frequency.
Once you have determined heart rate, you know what cardio training device used for your workout.
How often and how long for my training?
This depends on your fitness. It is estimated that fat metabolism (activation of fat loss) begins after 20-30 minutes of effort. A trained athlete will use its fat faster after 10 minutes or even a few minutes for fans of endurance.
It is therefore essential to practice at least 30 minutes of cardio at 3 sessions per week to get a result.
The treadmill or treadmill.
The treadmill walking is for experienced practitioners. Their level of experience allows them to activate the metabolism of fat while running. If you are untrained, walk to the race. The treadmill is a good way to burn calories.
The bike is the device best suited to fat loss. Your weight is carried, no trauma to the joints and back) .Easy of Use, you can fully control the labor intensity by adjusting the resistance of the bike or pedaling faster or slower.
Rower allows full muscle recruitment. However, the practice is more tiring, even with the correct intensity of work, you will exhaust faster than on a bike.
The elliptical should allow you a good range of motion. The instrument can fuller, the session is comfortable and efficient work, muscle and overall stress.
The stepper.
The same quality of the machine directly affects the result. The effort required by the practice of the stepper is not suitable for everyone. Warning for people with knee problems.
Whatever cardio training equipment used, it is imperative to respect the right heart rate. You can change the device during training avoiding rest, this allows you to request a maximum of muscle groups.
