The healthy, balanced and moderate nutrition is not enough for effective weight loss, it is necessary to pay attention to physical activity also. To lose extra kilos, it is necessary to give to the body cardio-loadings at which the warm rhythm increases, and the organism takes energy from fat reserves. Also power exercises will be not superfluous: the bigger number of muscles demands more energy.
Cardio-loadings
Any exercises and sports activities help to lose excess weight thanks to the fact that during physical activity the energy which it takes or from the eaten food, or from fat reserves is necessary for organism. Weight loss is reached due to deficiency of calories – if at the same time is the same as before sports activities, then the organism will lack the energy received with food, and it will begin to burn own fats. But there are exercises and types of occupations which quicker and more effectively help to get rid of kilograms. These are any kinds of cardio-loadings – aerobic exercises at fast speed, but with small intensity.
Aerobic loadings are run, fast swimming, driving by bicycle, occupations on any cardiovascular machines, rope jumping and other exercises. In itself they lungs also do not render serious load of muscles, but at long training at one speed they increase the rate of heartbeat, increase the frequency of breath and gradually begin to burn fat. In this case excess fat leaves not only because of lack of calories, but also directly during the occupations because reserves of nutrients in blood are exhausted, and the organism has no place to take energy – there are only laid fats.
The best exercises for weight loss are occupations on the racetrack, ellipsoid, the exercise bike. They allow to support the necessary speed by means of special programs. If to be engaged slowly, then the nobkhodimy effect which is reached in twenty-thirty minutes after continuous loading will not be and if to move too vigorously, then the person will lack forces soon to continue training, as a result process of combustion of fat will not be started.
Power exercises
During power exercises of combustion of fat does not occur: the warm rhythm increases slightly as speed too low, between approaches is the rest periods, and duration of training is less, than at the correct cardio-loadings. To be engaged in power exercises at high speed and it is long impossible physically therefore the main goal of such trainings is to strengthen muscles. On the one hand, it means that such occupations suit for weight loss less. With another, they promote weight loss too, but for other reasons. First, with high load of muscles the organism spends many calories for performance of difficult power exercises that too is important for weight loss. Secondly, muscles as a result of regular trainings become stronger, condensed and increase in sizes a little, replacing fat. Unlike other fabrics, muscle demands the increased power supply – it means that even during dormant period they need large number of calories. Therefore, the muscles are stronger and stronger – the more calories are lost in day even without additional loadings. That weight loss was effective, it is desirable to combine among themselves two types of trainings: aerobic and power.