To be in good shape and look good, you need to do sports regularly. In addition to ensuring good condition, influencing the beauty of the body and building muscles, physical activity also improves mood, maintains health and helps you feel better in your own skin. People today are not active enough, because they sit a lot and eat too much. With such a lifestyle, with insufficient movement and an intake of calories that is higher than their consumption, kilograms and fat pads accumulate.
Experts are of the opinion that one of the main reasons why we decide to do sports is - weight loss. However, the number of calories consumed depends on types of sports activityi, its intensity and duration, as well as the weight of the exerciser and his physical abilities. Experts suggest some activities that are good from several points of view - they improve health, increase fitness, burn calories and help melt fat deposits. The fact that it is for well-being should be taken into account recommended minimum activity aerobic exercise at least 150 minutes per week.
Kolebnica / Calorie consumption per hour from 700 - 1100
It is a great workout that is intense burns calories, improves hand-eye coordination. It is a simple and effective exercise for the coordination of the whole body. As you get fit, incorporate different speeds and rhythms of steps, side turns and one-legged hops into this fun activity.
Photo: Element5 Digital / UnsplashIt is a simple and effective exercise for the coordination of the whole body.
Walking up the stairs / Calorie consumption per hour from 650 - 900
Climbing and descending stairs is an excellent aerobic exercise that burns a lot of calories. Depending on the intensity, the speed of ascent and descent, and the height of the stairs, you can burn up to 900 calories in one hour. If you want to more intense training, you can jump from one step to another with your legs bent, or skip two steps. The movements you perform when climbing stairs strengthen all the muscles of the buttocks and the entire muscles of the legs, as well as the muscles of the upper body. It is an ideal training for anyone who usually runs or skis, for whom it is important to have strong leg muscles.
Tennis / Calorie consumption per hour from 600 - 900
It is an excellent sports activity for developing coordination of movements, strengthening reflexes, explosiveness and fitness. It is for maximum physical benefit individual tennis or singles much more efficient than the doubles game, because during a match you have to run more, take more steps and hit the racket, which directly affects the consumption of calories. However, people with knee and joint problems should not play this sport. It is also very important to stretch and warm up your muscles before the match and choose the right footwear, especially if you are playing on a hard surface.
Swimming / Consumption of calories per hour from 600 - 800
It is important to know that only sport swimming means loss of calories. Bathing and splashing in the water is comfortable, but it doesn't have that effect. Swimming requires more energy, so this sport is especially recommended for overweight people. A great health benefit of swimming is that it does not stress the joints in any way, so it is also useful for overweight people and anyone who has knee or joint problems. Swimming is a great activity in many ways, tiring at first, but anyone who perseveres will be rewarded with pleasure and freshness after each practice. For best results, it is recommended to combine different swimming techniques.
Photo: Eduard Delputte/UnsplashCycling/ Calorie consumption per hour from 600 - 800
Cycling is one of the healthiest and the most effective recreational sports activities. It improves the health of the entire organism, has a beneficial effect on the cardiovascular system, and accelerates circulation. Cycling has a beneficial effect also on strengthening the muscles of the lower part of the body, and the abdominal muscles and the muscles of the back are also active. Regular cycling will keep your body in shape. Of course, the calorie consumption also depends on the speed of the pedal rotation and on whether you ride on a flat or uphill road.
Photo: Andrea Piacquadio/PexelsCycling is one of the healthiest and most effective recreational sports activities.
Running / Calorie consumption per hour from 550 - 900
Because it is one the most demanding physical activities, running is a common choice for those who want to lose weight. You don't have to run at full intensity and force yourself at a pace you can't handle, but it's better to do it regularly and in moderation. An easy pace is a great ally at burning calories, as the body uses energy from fat deposits for long and slower running laps, and sugars stored in the muscles and liver for sprints. Regular running will do wonders for your cardiovascular fitness for a while and help strengthen and tone your muscles. Running also quickly increases muscle mass, contributes to the acceleration of metabolism, which means that even at rest you burn more calories than before. The combination of running with a healthy diet will quickly affect visible changes in your body and well-being. Whether you are an experienced runner or a beginner, proper stretching at the end of your workout is a must.
Stationary bike / Calorie consumption per hour from 400 - 750
It is ideal for anyone who wants to reduce subcutaneous fat and improve the general condition of the body. The higher the pedaling intensity, the more calories will be burned. With the exercise bike, you have to find the right balance between the intensity and the duration of the training. It's best to alternate long, low-to-moderate cardio sessions with high-intensity cycling once or twice a week. Pedaling strengthens all the muscles in the body, especially the legs and buttocks, as well as the abdominal and back muscles. Cycling on an exercise bike is also often recommended for rehabilitation purposes.
Hiking / Calorie consumption per hour from 350 - 500
Ordinary walking is considered one of the most useful light recreational exercises, and hiking or trekking is considered a more demanding type of walking. Walking brings many positive health benefits, as it improves blood circulation, activates all muscle groups, prevents the occurrence of heart diseases, lowers blood pressure, improves mental health, slows down the aging process, prevents osteoporosis and diabetes, eliminates back pain. Hiking is an extremely beneficial activity for both body and mind.
Photo: Holly Mandarich/unsplashWalking brings many positive health benefits,
Walking / Calorie consumption per hour from 200 - 280
Research has confirmed that already relatively easy walking, about seventy minutes a week, has a positive effect on health. Walking is convenient for most people as it is not physically demanding, and you can adapt it to your abilities. The advantage of walking is that it is the least demanding form of exercise, but only regular exercise helps to lose excess fat, maintain a healthy body weight, improve fitness and reduce the risk of many diseases. Walking does not have the risks associated with more intense exercise, so it is an excellent recreation for the elderly or for those who have not been physically active for a long time.
