Exercise is beneficial for the body. According to research, you must exercise for at least half an hour per day. Regular exercise makes your cardiovascular system work more efficiently, thereby increasing your stamina and reducing the chances of developing certain diseases.
There is a wide array of exercises you can do to reduce fat. Some of them are more effective than others. The exercise mentioned in the article will help you to lose fat at a much quicker rate. So, grab your shoes and let’s jump right into the list.
Swimming is an amazing exercise for weight loss. It engages many muscles in the body, right from the legs all the way to the hands. It is a low impact exercise, which means that it does not put too much strain on your bones and joints.
Swimmers have a better lung capacity as compared to average people. According to a study, there was a correlation between people who have reduced lung capacity and cardiovascular disease.
Moreover, swimming helps calm your mind and helps you deal with stress as well. Another good thing about swimming is that sweat loss is moderate as compared to other sports, but this doesn’t mean that you are not losing fat. It’s good to swim for at least an hour, three or four times a week to lose weight.
2. Squat Jumps
A simple exercise that you can do anywhere, without any equipment. First, stand with your feet shoulder-width apart. Do a normal squat, make sure your back is straight and doesn’t bend forward. Then just as you come back to your resting position, jump as high as possible.
Continue this for about 10 times, for 3-4 sets. This exercise mainly targets your thigh, calf and stomach muscles. Keep doing this exercise and you will lose weight in no time. If you want to engage your arm muscles, instead of squatting you can do a push-up. Both these exercises are very energizing and will keep you fit.
Exercise alone won’t be helpful if you eat a lot of junk food. Here are some healthy tips and a sample diet chart for weight loss.
A classic exercise that most of us do to lose weight and keep fit. This exercise helps lose tons of fat that are otherwise hard to burn, like belly fat. Running helps increase your stamina and if you are a regular runner, you will notice that doing chores at home is a lot easier.
It’s proven to improve mental health to a great extent. It also improves the levels of good cholesterol in your body. There are so many benefits to running. In general, it improves your overall health as well.
But, there are a few things you should be careful while running. Running causes stress on joints and bones so, try not to run on hard surfaces like the road. Run-on grass or a treadmill, the impact is lesser.
4. Weight training:
Weight training is good for both men and women. Women prefer not to do weight training as it is viewed as an exercise that will make you very muscular. That is not necessarily true. Women are most likely to lose weight than look bulky.
Weight training decreases the chance of osteoporosis. It helps you burn a lot of fat in very less time. Goblet squats, shoulder presses, bent-over rows, etc are good weight training exercises. Weight training exercises focus on an array of muscles like chest, shoulder, and arms. Here are some very good exercises to lose arm fat.
Make sure you maintain a proper posture while doing the exercises. Don’t slouch or bend forward too much. Stand next to a mirror so that you can see your posture.
5. Boat Pose:
Yoga is very good for keeping fit. The boat poses also called ‘Navasana’ is a beautiful yoga pose that helps tone your muscles. For doing the boat pose, you have to first lie on your back. Then lift your legs at a 45-degree angle from the ground. Make sure that your legs are straight. Lift your hands alongside your legs.
If you can’t straighten your legs, it’s ok to leave it bent, but try hard to keep them as straight as possible. This exercise can be a little hard for beginners. But without hard work, you can’t burn fat very fast! Do this exercise every day and you can master it very fast. Once you master it, you can say goodbye to excess body fat.
If you find most exercises boring, then you should try Zumba. It involves the entire body so; you will lose fat from almost every part of your body. This is so much fun because all you have to do is dance your heart out. You will lose body fat without you even realizing that you’re exercising. To add to the positives, it is a very social activity where at least 10-15 people are doing the same exercise with you. So, this high energy workout routine is something new that you can try on your mission to lose weight.
Make a weekly plan of the exercise you are going to do and the muscles that you want to target. The exercises included in this article target almost all the major muscles in the body, so losing fat will be easy if you do these exercises.