Weight loss exercise are required and important if you gained weight. We can our weight in BMI calculator. BMI helps us to know we are under weight or over weight . There are too many Weight loss exercises we can do all but i will suggest please do exercise in supervision of instructor or person who are doing the very well and having all knowledge how to do it. If we do weight loss exercise or any other exercise in wrong way it may affects us.
To get the most out of your exercise, intensity is very important. HIIT means high intensity interval training, in which exercise is done for a short time and you get more effect from it. By doing intense workouts in a short time, your body burns fat and thus your weight loss goes on. High intensity exercise increases the process of releasing growth hormones, which causes fat to accumulate and work as an energy.
If you do a 20-minute workout throughout the day, then you will be able to burn as many calories as possible, instead of doing a full day workout. According to a fitness instructor “HIIT empowers your muscles to work harder and burn calories”. This is a very good process to reduce weight quickly
Do strength exercises for weight loss
It is a misconception that lifting the weight increases your size. Rather it helps to make you slim and keeps your metabolism right. Lifting weight reduces your weight and thus your muscles also increase. So start doing workouts with weight from today itself. Apart from this, another option is circuit training, wherein after applying a few sets in one exercise, you reach the other exercise. And thus you are able to burn 30% of calories, rather than a moderate weight workout. It eliminates fat and gives muscles a shape. In this exercise you burn ten calories in a minute.
Yoga Surya Namaskar to lose weight
Surya Namaskar is the most practiced and old yoga practice. It makes many parts of the body its center and provides immense benefit in reducing weight. It is also defined in the Sun Salutation. It consists of 12 different states, in which there are postures related to prayer state, forward bending position and Bhujangasana. It gives strength to each of your organs and ligaments. This keeps your body fit and also removes problems like stress or anxiety. If you exhale in and out of breath during the stage, it will help you to reduce weight.
Walking daily to lose weight
Do you know, if you walk for half an hour daily, you can burn 150 calories throughout the day? Walking is a very easy and effective exercise to lose weight. If you are new to this exercise, then walk for 20 minutes three times a week and then slowly increase your capacity and time. And keep increasing until you are able to walk 30 to 60 minutes per day six days a week.
Zumba exercise to reduce obesity
If you do not like going to the gym to lose weight, then you can choose to dance. Zumba is a very good and effective way to improve fitness. Enjoy it daily. Zumba is known to burn calories. Along with this, it removes stress, increases energy and brings strength in the body. It includes warm up exercises and more intense movements that give your body a new look.
Swimming is good exercise to reduce obesity
Burns swimming fat, reduces fat and helps you maintain your fitness. Swimming burns 500 to 700 calories in an hour, whether you adopt breaststroke or freestyle. This is a great exercise to lose weight and tone the body. Swimming works on all muscles. Then whether it is your stomach or waist muscles, hands, axes and feet.
Abs-related exercise will help relieve obesity problem
Abdominal workouts, which have several sets that core your muscles such as between the waist, hip, arms, and thighs. Below are some ways to do some exercises to core the muscles like –
Crunch :Crunches are good and effective as weight loss excercise
- First lie down on your waist and bend your knees.
- Now put your hands behind the head.
- Then raise your shoulders slightly above the ground and bend your legs slightly towards the stomach.
- Then bring such shoulders as the front legs and then come back to the state.
- Continue this process for two minutes.
Low belly leg reach
- Center the chest and six pack area in it.
- First lie down on the waist.
- Now keep both your hands behind the head.
- Then bend your knees to 90 degrees.
- Now raise the shoulders above the ground.
- Then take a breath and hold for three to five seconds.
- Now release the breath and bring the feet to 45 degrees, that is, bend the legs slightly.
- Then stay the same for three to five seconds and pull the lower abdomen inward.
- Repeat this process 10 to 15 times and put two sets in it.
Boat Pose weight loss exercise
- First of all sit with the legs straight and keep the hands below the knees for support.
- Now back the shoulders and raise both legs upwards. (Still bend your knees)
- Then slowly straighten the legs. (If there is pain in the waist while straightening the legs, then stop the same)
- Then stretch your hands towards the front.
- In this state, hold the breath and then release.
- Do this process five times.
- First of all lie down on the stomach and keep hands as shoulders.
- Then straighten your legs.
- Now get up with a support on your hands. Hold the body on the ground on the toes of the hands and feet.
- Keep the entire body straight from head to toe.
- Keep this state for two minutes.
Lose weight with squat exercise
Is not the fat in your thighs and hips decreasing? No need to worry because squats are a great exercise to reduce fat in this area. This helps to core the lower back area. Squats are a very effective exercise to lose weight, as well as burn fat in the thighs and hips. With this, the lower area of the waist starts coming in shape. Squats are very popular among bodybuilders and athletes. When you start doing this exercise daily, the ability to do it will increase and you will be able to repeat it more and more. Also try different types of squats such as jump squats, barbell squats, pistol squats.
Cycling is also called bicycling or biking. Cycling is always a great exercise to loose weight exercise for so many years.