Doing regular physical activity contributes to lasting and healthy weight loss. To eliminate cellulite, have a flat and toned stomach and burn calories, sports coaches advise doing cardio combined with weight training. Indeed, a sports program to lose weight must both lead to energy expenditure but also allow you to gain muscle to lose fat. Discover 5 anaerobic exercises to lose weight, strengthen the abdominals and refine the silhouette.
Aerobics, or anaerobics, is a sports discipline that emphasizes moderate-intensity or low-intensity, but long-lasting workouts. Thus, anaerobic exercises activate the metabolism and push the body to tap into its fat stores to burn calories throughout physical exertion. Here are 5 simple and effective anaerobic exercises to lose weight without going to the gym.
The advantages of anaerobic
If you notice that your clothes are getting too tight and you feel cramped putting them on, it’s time to find an exercise routine that will allow you to slim down and free yourself from all those bulges that bother you.
Anaerobic is a sports activity that dislodges excess fat effectively. According to a study published by the National Institute of Health, this type of training improves physical condition, increases heart rate and turns fat into fuel for the body. Ideal for losing weight, this cardio-training discipline has many advantages, as indicated by the Mayo Clinic:
– It promotes the elimination of toxins
– It fights against water retention which can cause weight gain
– It improves endurance and breath
– It boosts the immune system
– It improves mood
– It helps to lower bad LDL cholesterol levels.
So many reasons that should encourage you to indulge in this practice on a regular basis!
The 5 exercises to burn fat and refine the silhouette
Among the most effective aerobic exercises to do at home, we find the following 5 activities:
The steps
To dislodge excess fat while promoting muscle building, you can perform steps. To do this, you will need a step, a fitness accessory that will allow you to do many bodyweight exercises.
For this exercise, all you have to do is step on the step with one leg and then lift the knee of the opposite leg. Then, come back down and do the same movement with the other leg. Do 3 sets of 20 reps for best results.
Jumping rope
Jumping rope allows you to burn maximum calories in just a few minutes. If you have extra pounds, indulge in this exercise to dislodge excess fat from the buttocks, thighs and hips.
Be sure to choose the length of the rope carefully. The handles should be at armpit height when you put your feet on the rope. Then, jump with both feet and do 50 to 100 jumps, depending on whether you are a beginner or an experienced one.
Zumba
Whether you have rhythm in your skin or you can’t dance, it doesn’t matter. Zumba is above all a sport that allows you to burn a maximum of calories by soliciting all the muscles of the body. The sequences are fast and dynamic and guarantee significant weight loss. Do 3 Zumba sessions a week using videos lasting 25 to 45 minutes to see noticeable results after a few weeks.
The spinning bike
The spinning bike is reputed to be formidable for dislodging fat located in the thighs and buttocks. To strengthen the hamstrings and have a rounded and toned buttocks, this exercise is perfect.
brisk walking
Walking daily has many benefits for the body and mind. As surprising as it may seem, a simple brisk walk helps burn excess fat and slim down your lower body.
For fitness, start with a walk at a moderate pace then try to alternate with a run to increase energy expenditure.
