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To lose weight and stay physically fit, it is fundamentally important that you burn more calories than you consume. Depending on the type, exercise and sports can consume a lot of energy.
The number of calories burned depends on three factors: your weight, type of exercise and intensity. So what makes the most sense to lose body weight as sustainably as possible but still quickly?
We can already say this: The more effort you put in, the more fat is burned and therefore the fat loss increases. Of course, you should not exceed your own limits. Three sports are ideal for this.
one
To swim
Swimming is the ideal sport to complement your fitness program to lose body fat and therefore improve your health. Water endurance training improves your physical condition, strengthens your cardiovascular system and therefore your immune system.
In water, you work more muscle groups at the same time. Just like running, swimming strengthens your leg and hip muscles. However, especially the arm, shoulder, chest and back muscles benefit more from water training than running.
Due to the high water resistance and the body’s adaptation to low water temperature, more calories are burned and the metabolism is activated. This is why swimming is so effective.
At the same time, swimming is one of the lightest sports on the joints, because the load on the ligaments and joints is approximately 90 percent less than on land. Swimming is therefore an ideal sport for overweight people.
Swimming movements relieve stubborn tension in the neck and neck. Rhythmic movements and apparent weightlessness in the water also ensure a reduction in stress hormones and therefore overall relaxation. If you swim for half an hour (free crawl style) you will burn approximately 350 kilocalories.
2
To ride a bike
In recent years, cycling has turned into an endurance sport for young and old. Since up to 80 percent of the body weight is on the saddle, it does not damage the joints and is therefore especially suitable for beginners.
Almost no sport can be said to be as good as cycling. First of all, the cardiovascular system, which is the body’s transport system, is trained. Many other muscle groups are also strengthened.
Cycling is optimal endurance training. It also gently stimulates the heart and circulation. Additionally, the lungs are affected or strengthened, the breathing of the whole body is stimulated, and the autonomic nervous system is positively affected.
Just like swimming, cycling is good for your leg muscles. Cycling uses a variety of leg muscles. Keeping the spine from over-stretching protects against wear and tear and strengthens the spine since the muscles of the trunk, neck, shoulders and arms have to do a lot of supporting work for the back.
The fun factor while cycling is also very high. You will experience beautiful nature, enjoy the speed, and perhaps be motivated by group training. Average calorie consumption is 120 to 200 kilocalories per hour at a speed of approximately 15 km/h.
3
Running
Running remains one of the most effective sports when it comes to endurance and conditioning training. If you want to run, you basically only need two things: your shoes and your motivation!
Of course, as a beginner, you shouldn’t just run, otherwise you’ll soon run out of breath and lose motivation. You should run a little slower in the beginning, but keep your pace steady over longer distances.
The calorie consumption of a half-hour run at a tempo of 6:20 minutes per kilometer is around 385 kilocalories. Running also stimulates the afterburn effect; This means calories are burned even hours after running.
Source : Blick
I am Dawid Malan, a news reporter for 24 Instant News. I specialize in celebrity and entertainment news, writing stories that capture the attention of readers from all walks of life. My work has been featured in some of the world’s leading publications and I am passionate about delivering quality content to my readers.
