types of exercise …
Most people who are looking for weight loss with the help of exercise and physical activity are wondering exactly what exercises they should do to burn the most calories and eventually lose weight and fitness.
There are various exercises that each have their own characteristics but not all exercises are useful for weight loss.
The most useful exercise, including weight loss, is aerobic exercise. These are the aerobic scientific terms we use to refer to the term aerobic.
What is aerobic exercise?
Aerobic exercise is one of the types of exercise.
The exercise by which oxygen reaches the muscles through blood is called aerobic exercise. To perform this type of aerobic metabolism, you need to have a low and long duration of exercise, high intensity and short duration aerobic exercise. That is, the oxygen in the muscle is consumed because the intensity of activity is so high that blood supply cannot meet the oxygen demand of the muscle. Increases fat and strengthens the cardiovascular system. The most common types are hiking – jogging – stationary and moving bicycles to choose from. It is advisable to wear comfortable clothing and sneakers to do it.
Get to know the fuzzy fat code
The fact is that there is no miracle way to lose weight. All the talk about weight loss with medication is magical or has a lot of worse side effects than obesity. So the best way to lose weight, unfortunately, not necessarily the most comfortable and enjoyable way, at least not at the beginning, it has to be low-key and resist the temptations of good-natured, well-oiled foods and exercise and sweating. There is no other way than this. Below are some types of fat-burning exercises.
Kickboxing:
Kickboxing is one of the types of exercise. This exercise usually burns about 800 calories per hour. This exercise keeps your body in agility and agility with high mobility and the use of different muscles. The heart is also well-trained and strengthened by many surgeries.
Cycling:
Cycling is one of the types of exercise. This exercise also burns about 700 calories of energy per hour. Just be sure that you have walked a distance of about 20 to 25 kilometres.
Dancing:
Dancing is one of the types of exercise. It consumes about 500 calories per hour. Not every dance, of course, but a dance called Zumba.
Aerobics:
Aerobics is one of the types of exercise. This exercise also burns about 600 calories per hour. It also gives the athlete good energy and vitality.
Running:
Running is one of the types of exercise. Exercise II is the mother of most sports and is a great way to maintain health and fitness. You can burn about 650 calories of fat per hour. However, your speed should be such that you run one kilometre every six minutes.
Rope:
The rope is one of the types of exercise. This sport can be used easily as it can be done in small spaces and does not require special procedures or equipment. One hour of rope burns 780 calories, which is a considerable amount. According to research, if you can run 1740 meters (one mile) every 8 minutes, you will consume energy equivalent to the same rope duration. So by doing this exercise, you can easily burn extra fat wherever you are.
Overall why it is wise to do something that regrets flour! Do not overeat so that we are not wasted so that we do not become obese so as not to suffer a thousand pains. On the one hand, exercise becomes a good habit after a while and you become an addict to exercise and what a good addiction!
Cycling is the best exercise to treat obesity
Cycling is one of the five important exercises for treating obesity and of course very popular exercise. In fact, cycling is a good starting point for someone who wants to incorporate a great aerobic or cardiovascular exercise into their budget. Not only because the exercise is relatively inexpensive but also because it puts less pressure on the knee and ankle joints.
Using a bike is also very convenient. For a few hundred pounds or dollars, you can buy one. You can get bikes designed with adjustable seats to suit any body shape and size to provide the comfort you need during exercise.
You can also choose a standing or sleeping bike. Sleep bikes are designed to provide lumbar support and better training on the lumbar muscles.
Depending on your speed, this exercise can actually be a calorie burner. Outdoor riding has always been more fun, but if you have the time limit, you can ride a good quality fixed bike. This is my favourite way. What do you think about riding while watching TV? You can burn between 500 and 1,000 calories per hour by cycling.
Read more about the types of exercise …
How Much Exercise Is Enough?
Starting a daily workout should be as much as obese. You can increase the intensity and duration of exercise after you get fit and lose weight early. The minimum body fat consumed to achieve fitness is estimated at 2 kcal per week. Its optimum weight loss rate is around 2 kcal per week. In rapid pacing, metabolism speeds up to four times the rest. By simple calculation, we find that a person weighs at least seven kilograms a week.
For other activities, energy consumption can also be calculated. However, most people with obesity are not fully prepared to do a certain amount of physical activity. Another group is exempt from doing many of the exercises because of heart disease and hypertension.
How much and how to exercise to lose weight
If your goal of aerobic exercise is to lose weight, you should exercise every day without interruption and be consistent. But if your goal is to improve cardiovascular fitness, 2 to 3 days a week is enough. The duration of each exercise session should not be less than 30 minutes. The first day should start at 10 minutes and gradually reach a standard level within two weeks. Warm-up the body for about 5 minutes and use a stretching exercise to warm it up a little, and gradually cool off your body after gentle exercise.
Important features of aerobic exercise:
1. Ease of doing and learning
2. being cheap
3. Applicable to all ages
4- Improving the function of the cardiovascular system
5. Weight loss
Exercises to relieve back pain
Except for the stretching exercises mentioned above, the most important type of exercise is to relieve chronic back pain and aerobic exercise joints to improve cardiovascular status. Studies have shown that cardiovascular improvement is closely associated with decreased back and knee pain.
The key is to find an exercise that will not hurt you. You may begin these exercises with a quick walk on the treadmill. If your pain gets better with exercise, you can try practicing with the optical device in the next step.
But if you still feel a lot of pain, you can try water sports such as swimming or taking water aerobics classes. Immersion in water helps people with joint pain by lowering pressure on the joints. You can do aerobic exercises to strengthen your heart and resistance exercises without putting pressure on your joints.
Strength training can also help relieve back and joint pain. The question is, is weight training better than free exercise or doing it on sports cars? Experts say both types of exercise have their own place.
When a person first weights or has arthritis problems, sports cars can guide the person to do the movement, but the sports car supports your body while practicing, while there is no such support. So it is best to do a combination of free weights and machine training so that you first practice more with the machine and then increase your physical fitness by doing more weight training.
Exercises to increase blood flow
There are certain exercises that can help increase blood flow to the body and cause blood to flow into the body.
Increase blood flow with these exercise movements
People with vascular problems who do not have the proper blood supply to their body usually develop muscle cramps and swelling. Special exercises can help these people improve blood supply to the body.
About a quarter of Americans have vascular problems. Various exercises can improve blood flow to the body.
Exercises to improve blood flow
Types of exercise are useful for circulation but are more effective:
1- Walking:
Hiking is one of the most comfortable exercises. This exercise increases blood flow. You can increase walking in normal life, for example, using the stairs instead of the elevator. Even a little walking a day can be helpful.
2- Bike movement:
Lie on your waist and place your hands next to your body. Lift your feet off the ground and make a bicycle move. This increases blood flow.
3- Moving Leg Lifts:
Be in a state of motion like before. Lift one foot from the floor and hold for a few seconds. The lower back in this movement should be on the ground. Lower the leg so that blood flow to the foot. Then repeat the move again. Do the same on another leg.
4- Knee bending motion:
When lying on the floor, bend one leg and move it to the chest and abdomen. Hold for a moment and then open it again. Do this gently.
These four movements make the legs less painful. It is best to eat foods that are low in sodium and high in fibre.
Exercises and exercises to treat varicose veins
One of the types of exercise is an exercise to treat varicose veins. Varicose veins are enlarged and swollen veins. Although these veins do not always cause problems, varicose veins are one of the vascular diseases that can be painful over time. Factors such as genetic history, pregnancy, being overweight and standing up for a long time can all contribute to varicose veins. Doing light exercises, especially those involving the legs, increases blood flow and can improve the appearance of varicose veins and prevent more varicose veins from forming. It is important to note, however, that the exercises that are performed should not be overwhelming and should not be abruptly interrupted if they cause pain. Needless to say, these exercises should be performed directly by a varicose vein specialist.
Why exercise to treat varicose veins?
Varicose veins are caused by a lack of blood circulation in the veins. The blood circulation was low, causing the walls of the vessels to swell and swell, causing the vessels to become ropes. Exercise improves blood flow to the legs and arms and improves muscle strength and also reduces the amount of pain you experience. Ideal for people with varicose veins, such as walking and cycling, such as walking and cycling. Of course, this does not mean that you cannot do harder and more stressful sports. It is best to consult a specialist with varicose veins before starting any exercise program.
Exercises to treat varicose veins
For the best results, these exercises should be performed under the supervision of a specialist.
Walking
The easiest exercise you can do is to walk more. Let your feet move more. Walking is a great way to improve blood flow to the legs. You can also use the staircase instead of the elevator. Even if you take a little walk around the area before going to work, this can significantly improve the symptoms of varicose veins.
Foot pedal practice
Foot pedal practice is one of the types of exercise. Lie on the ground first and place your hands on both sides of your body. If you prefer, you can also place your hands under your hips to put less pressure on your lower back. Lift your feet off the ground and walk like you’re riding a bike. The higher you keep your leg up, the more blood flow to your legs will increase. On the other hand, if you keep your feet close to the ground, your abdominal muscles will be more stressed and your abdominal muscles will be stronger. Keep practicing until you feel the circulation in your legs and the pain in your feet will ease.
Raise your feet
Unlike leg lifting, which is usually done at the gym and designed to strengthen the inside and outside of the thigh muscles, this exercise is designed to increase blood flow throughout the leg. Lie on the floor and place your two hands under your hips to relieve pressure on your waist. Press your hips to the ground and also your back muscles, then lift one of your legs so that your foot is perpendicular to the ground. Hold your foot in this position until you feel the blood coming down your leg, leg and thigh. Then lower your foot and do the same with the other foot. You can sleep close to the wall to make it easier to do the exercise so that your hips are close to the wall, then lift both feet and lean against the wall. In this case, your legs are at rest even when high. Hold your legs up to feel the blood flow and then lower your foot you can rotate your ankle while the legs are high to improve blood flow.
Leg movement
Stand up and keep both feet straight. Get up on your toe and then go down.
Langs Side Moving
Stand up and open your legs as wide as your hip. Take a step to the right with your right foot and bend your left foot 90 degrees. To get back to the starting position, gently straighten the left leg and turn the right foot to the left so that your legs are again hip-width apart. Now repeat this movement for the left foot. Keep in mind that while bending, the knee bends to the toes and does not move forward.
Sleeping Swimming
Stand up and lower your legs alternately up and down. Doing a swim will help keep the blood flow to your heart to the heartbeat and prevent the blood from accumulating in your legs.
Raise heels and toes
If you are standing at work, try to stretch your toes regularly and stretch your leg muscles. For a few minutes, walk the tip of the toe while walking. Or you can place the tip of your toe on the edge of a stair or loft so that your heel is suspended in the air and then go up and down on your toe. Do this 30 times to engage your leg muscles. This causes the arteries to contract, so the arteries send more blood upward and blood does not build up in the legs.
Move the boat
Move the boat is one of the types of exercise. Sit down and keep your back straight. Place your hands behind your waist on the floor and squeeze and then slowly lift your legs (knees bent) from the floor. In this case, your legs will be parallel to the ground. Now try lifting your hands from the floor by keeping your pelvis area balanced and pulling them forward and towards the calf. Try to keep your waist straight.
Moving foot lock
Lie on your back and stretch your legs. Shrink your left leg muscles and try to keep your back fully in contact with the ground. Bend your right knee and pull it to your chest. Lock your hands around your leg and below your knees. Now lift your head, neck, and shoulders from the floor and try to bring your nose to the right knee. Hold this position for a few seconds, then slowly lower your head and shoulder and lower your foot. Repeat this movement three times for the right foot and three times for the left foot.
Bend knees and wrists
Lie on your back and bend one of your knees to your chest and bend your knee with your hand. Slowly bend your ankle to one side and then rotate to the other. Do the same for the other leg. Make sure that your muscles are fully engaged during training and that your thighs or ankles are not hunched. As you lift your legs and engage your muscles, the pressure is lifted off the veins and the other leg muscles are strengthened. Make this move once a day.
Raise the toe
If you are sitting for a long time, this is great for training your lower leg muscles. Lift your toe off the ground so that the only point of contact with the ground is the heel. Then lower your foot and this time lift the heel off the ground so that the only point of contact with the foot is the tip of your finger. Try to do this with your feet regularly while you work.
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