Want to fit
into figured shape like a model or to be shaped like a muscular person and have
your friends dying to know the secret without a question of your sex whether
you are man or woman. The only answer to your desire is exercise. Exercise
means any physical activity which can continuously rise and lower your heart-
rate, is beneficial for your overall health. Because it improves vascular
function, burns calories and also helps in reducing your weight by making the
body more efficient at clearing fat and sugar from the blood. (Read more: Weight Loss tips )
Keep in your
view that weight loss is more of a mental challenge than a physical challenge.
You have to think every morning when you get up that “I can reduce my weight by
doing regular exercise.” And determine not to give up. Only you can make a
difference by taking care of your body.
Six best
exercises to reduce your weight:
1. Walking:
It is
easiest exercise to reduce weight and with low intensity too. Whether you rack
up on treadmill or hit the road, brisk walking is a must. Equipped well by
wearing supportive, comfortable walking shoes, turning the music and start
moving.
Always remember that 30 minutes of brisk walking daily burns about
150 calories a day. In case you are beginner, start it for at least 20 minutes
at alternate days in a week. And
increase the frequency and duration up to 30 to 60 minutes per day and six days
in a week.
You can also include running if you can do. At an early stage for
running, start out a brisk walk and add 1 to 2 minutes of running every minutes
of walking.
Getting more fit you can increase the minutes you run until you don’t need to walk in between.
2. Swimming:
Swimming is
a safe alternative in case you have joint problems that walking and running can
aggravate. But in swimming you have to face multi directional resistance
provided by water that will improve your muscular strength and tone. It burns
fat, trims inches and helps to get stronger and healthier. Any type of swimming
if done vigorously, it can burn up 500 to 700 calories per hour. Swimming is a highly effective exercise for
weight loss and tone.
3. Dancing:
a.
Zumba: Dancing is a enjoyable and effective way to improve your fitness if you
are not thinking to go to gym. Focus on Zumba because it is all about loosening
up and burning calories. It also relieves stress, increase energy and improves
strength.
It includes vigorous exercise and movements with high intensity
which helps sculpt the body. So join Zumba classes.
b. Bhangra: You can enjoy dancing with the
traditional Bhangra moves with
the dynamism of Bollywood rhythms. And you can modify it to your comfort level
and can make accessible to all ages if you dance in a group. Around 500
calories you can burns per class. It shapes the shoulders tones arms and
sculpts the back. The beats of the dhol induce anyone who is grown up and
listening, to make their feet tapping on the floor.
c. Free Style Dance: Any form of
dance, mix of Bollywood, Bhangra and Belly Dance- all in one like a Friday
night party or in any ceremony it burns up to 1000 calories. So to have some fun, feel the beat, start
moving and dance off your weight.
4. Strength Training:
Workouts with weights help you slim down and rev your
metabolism permanently. Longer workouts are not better workouts. Intense
workouts result in shedding pounds and in building muscles. Go on, workout with
weights.
5. Interval or circuit training:
Circuit training means moving quickly from one exercise to
the next. It burns 30 % more calories than a typical exercise. It blasts fat and burns 10 calories per
minute.
6. Surya Namaskar or Sun Salutation:
Widely being practiced this is one of basis yoga asanas. It focuses on
various parts of the body and work wonders in weight loss. It includes a series
of 12 poses e.g., prayer pose, forward bend and others. It strengthens your
entire skeleton system and ligaments and keeps your body active. It helps in
reducing stress and anxiety. By keeping
breathing in and out during the poses, you may lose more weight.
.
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