Title : Fat burning exercises
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Fat burning exercises
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Which? where is how much? All these questions arise in our mind when trying to lose weight and burn fat.
In general, we think that we should "kill" in the gym to burn fat: long exercise sessions, restrictive diets and products that help us achieve our goals. And we do not go off track. But it is advisable that before we get to work we well informed as we'll be sure to get better and faster results.
We could say that there is a "tripod" that more or less is basic to lose those extra kilos or shape our silhouette. The three legs are: the activity or exercise, proper diet and manual or appliances in addition to the two previous therapy.
Individual exercise
As far as exercise is concerned every person needs a routine more or less adapted to their needs and conditions. Individual metabolism mark much the results, which come with the effort. Metabolism is the process through which energy, fat and glucose basically consumed, and this is measured in calories or rather kilocalories (kcal). There are various and many factors that determine the rate for consumption, such as hormones, physical constitution, sex, age? Men have higher consumption than women, at an early age metabolism is faster and consumption are also part of the activity performed daily. In addition, the more we move, the more we consume, so it is essential to set aside a sedentary lifestyle and stay active. Thus give rise to our body also is active.
Effective routines to burn fat
Aerobic training (walking, running, cycling?) Is one whose main source of fuel are carbohydrates and fats. The time effort is usually between 15 minutes to over 30 minutes, while anaerobic is associated with short activities, where what we consume is glucose (weight training, for example).
An exercise routine diet would work at a HR (heart rate) of 70- 80% of your MHR (maximum heart rate) a minimum of 20-30 minutes, three or four days a week on the bike, on the treadmill or elliptical for example. To this it is ideal to add muscle activity three days a week doing crunches with your legs or sit for the buttocks. The load should be progressive: about three sets of 10-15 repetitions.
Other effective routines are based on interval training. These are those that combine high intensity aerobic exercise with recovery times (30 seconds fast run with 1-2 seconds of recovery). They can be repeated for 20-30 minutes increasing performance. This can be carried out 1-2 times / week. It is considered that the intensity is high when placed between 80-90% MHR. This will improve our endurance and aerobic capacity and therefore burn fat. Importantly for high intensity activities should have a minimum of preparation and background.
Cardio + strength: perfect combination
Alternate cardiovascular exercise routines force increases the total energy and fat metabolism. The muscle consumes more energy than fat, so muscle work helps define the silhouette replace fat as muscle. We must choose the areas to work, so that if you train every day you can focalizarte two muscle groups a day because you will not need to leave time off as each day different areas are alternated. Women are often in these areas: buttocks, love handles and abdomen, while in men is usually the abdomen.
How many kcal spend with each exercise?
- Walking to 3.5 km / hour consumes 215 kcal / hour
- Walking to 5.5 km / hour consumes 385 Kcal / hour
- Running at 7.5 km / h consumes 645 Kcal / hour
- Running at 9.5 km / h consumes 1260 Kcal / hour
- Dancing consume 300-400 Kcal / hour
- Swimming consume 400-500 Kcal / hour
- Cycling consumes about 500 kcal / hour
According to a study by the University of Knoxville (Tennessee) caloric consumption can change according to some variables. This work was done with runners and found that 26% more consumption increases if you run through the countryside or other irregular surface by asphalt. Also burn more, up to 12%, if it is cold and if the wind blows (running against resistance increases by 3-9% caloric expenditure). If you also add slope we had a burn 5-7 cal / min to burn 11 to 15 cal / min.
Diet, exercise best complement
Overweight or those extra kilos are determined by the imbalance between intake and expenditure, which is known as energy balance. A weight reduction of 5-10% in those who are overweight or obese significantly improve their health levels. Not suitable follow extremely restrictive diets because otherwise what will happen is that there will be a decrease in basal metabolism and fat burning ability will slow down. It is also appropriate to maintain a balanced intake of vitamins and minerals for the physiological processes of our body continue to function properly.
On the other hand, there are manual therapies such as lymphatic drainage, anti-cellulite or appliances that help reduce localized fat and improve the removal of liquids retained to accelerate the process of weight loss and define the silhouette.
What is the hormone 'irisin'?
At the end of the exercise the body is still consuming, depending on the activity that has been developed. more intense the training is more lengthens this situation can consume between 30-60 30-120 kcal? cardiovascular exercise to 80% MHR. It is known as the hormone of exercise and has recently been discovered at Harvard. This hormone helps burn fat and this production closely linked to the accomplishment of exercise. Irisin reaches the bloodstream and from there to adipose tissue to stimulate and accelerate your metabolism.
After all this, it is in your hands to get a body that you feel comfortable but that will assume some other sacrifice, so choose well and ... go for it!
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