9 POPULAR EXERCISES TO HELP YOU LOSE WEIGHT
1) Cross-country skiing— this form of exercise is more strenuous than running, but it is an excellent way to burn off a great deal of fat without a lot of discomfort. There is also a relatively low risk of injury with cross-country skiing because the movements involve gliding rather than bouncing. Cross-country skiing is recommended for people who are already in good condition, because it requires skill, balance, and good arm and leg coordination. The starting cost is relatively low, and you can rent equipment.
2) Running— this exercise offers excellent long-term fat-burning potential. The injury risk with running is considered moderate for less than 35 miles per week and very high for more than 35 miles a week. The only equipment needed to start running is a pair of good running shoes.
3) Cycling— the long-term fat-burning potential from cycling is moderate. The injury risk from the exercise itself is low, but can be high if you cycle in areas of high traffic. Since it uses fewer muscles than running, and because it is not weight-bearing, you have to cycle about 40 minutes to equal 20 minutes of running or jogging.
4) Walking— if the total walking time is 30 minutes or less, or if the walking speed is less than 15 minutes a mile, the long-term fat-burning potential is moderate to low. II the walking time is more than 30 minutes, or the walking speed is more than 15 minutes a mile, the long-term fat-burning potential is moderate. The risk of injury with walking is
low.
In order to get maximum fat-burning benefits from walking you should try to set a brisk pace of at least 100 steps a minute and less than 20 minutes a mile. About 4< minutes of brisk walking is equal to 20 minutes of jogging.
5) Swimming— both the long-term fat-burning potential and injury risk are low Swimming is actually the most injury-free sport and it provides excellent benefits for th< cardiovascular system. It also tones practically all muscles. However, if you are overweight, swimming should not be your only exercise. Of all the people tested fo body fat, swimmers usually carry more fat than either runners or cyclists.
While swimming will help keep you lean and fit, you will not lose fat as fast as you would with land sports. Even with that drawback, swimming is a good starting program for overweight people who aren’t used to exercise.
6) Rowing— the long-term fat burning potential of rowing is high, and the injury risk is low. Either indoors or outdoors, rowing is an excellent fat- consuming exercise. It exercises most of the large muscle groups without placing stress on joints and it also helps develop the muscles of the upper body. It should also be noted that rowing causes back problems in some people.
7) Stair-climbing— while the long-term fat-burning potential with this exercise is high, the risk of injury is moderately low. While you are not really simulating stair-climbing, this exercise does require as much energy as running. But it places only about the same amount of stress on the joints as walking.
Treadmill— depending on the incline and speed, the long-term fat-burning potential is moderate to high. The injury risk is low. Treadmills require a good deal of balance and involvement, which enhances the exerciser’s motivation. The best pace on a treadmill is a fast walk or a slow jog.
9) Stationary Bicycling— like its counterpart outdoor cycling, the long-term fat-burning potential is moderate, and the injury risk is low with stationary bicycling. Stationary bikes are both stable and easy to use. This type of exercising has become popular because you can do two things at one time— exercise, and read a book or watch television.
*77\27\8*
Related Posts:
Categories: General health | Tags: General health
