Does sport allow you to lose extra pounds? “In a way, yes”, said Laurent Philippe, associate sports professor. Or more precisely, theregular physical activity. The proof: at the beginning of the last century, we ate the equivalent of 3,000 calories a day, without suffering from excess weight. People are active, walking, planting, working their muscles every day… “Today, the game is the best solution for compensation for our sedentary lifestyleas long as you have balanced diet“. This last point is important and conditions long-term weight loss.
What is the most effective sport for losing weight?
“If we have a tight schedule and we have to choose, we will choose for an endurance sport that has the advantage of ‘expending’ more calories”, said the expert. In addition, the endurance sports are technically simple and accessible in the greatest number. Among them:
- the running, easy to practice, but which can be traumatic for the joints;
- the BICYCLESknows that 2 hours of cycling is equivalent to 1 hour of running;
- the swimmingas long as you swim dynamically.
Swimming is an ideal sport because the effort increases due to water resistance. In addition, it works almost all the muscles and, depending on the type of swimming chosen, there is no shock for the joints. But be careful, swimming is not recommended for pregnant women.
Some games have advantages too work the whole muscle : this is the case of cross-country skiing for example, which gives excellent results because it thus makes it possible to consume fat after exercise, or jump ropea complete game that allows you to work on cardio and muscles, and many muscles at the same time.
What sports exercises to lose belly fat?
the cardio training a good way to lose belly weight. Fitness walking, running, burpees, skipping rope, swimming, cycling… are good sports. Do not hesitate to create a program that alternates cardio and weight training exercises.
To lose weight quickly, exercise regularly
the regular training which enables progress is essential. After all the effort, there is a overcompensation period (the body registers the effort made and will work for several days in a “level” superior), which must be used to progress. However, if you only train once a week, you will lose the capital “form” from the previous session.
“If you feel that the exercise becomes easy, it means that the organism is used to the exercise, and that he expends fewer calories than before for the same effort. Then you must know increase the duration or intensity some exercise”, added Laurent Philippe.
A complete and balanced diet
Sustained weight loss is also required rethink their way of life, and it starts with a balanced and complete diet, to provide the body with the nutrients necessary for its proper functioning. The Mediterranean diet is very popular for maintaining good health and for optimal weight loss.
How many hours of sport per week to lose weight?
To be in good health, the WHO (World Health Organization) recommends at least 10,000 steps or 20 minutes of physical activity every day.
To lose weight, it is necessary to practice a sport at least 3 times a week, 45 minutes per session. Effort is necessary moderate but steady : you need to reach, without exceeding this, 60 to 70% of your maximum heart rate. A quick sustainable rhythm throughout the duration of the exercise and that allows the body to get its fat reserves. “At first, the body pumps out the fats that are in the blood… by Laurent Philippe.
To calculate your heart rate maximum, subtract your age from the reference heart rate (220). Example: 220 – 50 years = 170.
In a study published in 2016, researchers from McMaster University in Hamilton (Canada) confirmed just one minute of intense exercise, included in a 10-minute training session, have as many cardiovascular health benefits as 50 minutes of moderate-intensity exercise (source 1).
For effective weight loss, play sports… for life!
The good news? The more you exercise, the more weight you will lose., even at rest, muscles are large consumers of energy. The bad news: when you stop, the body loses its muscle mass very much and became soft again. “If you have lost the desired weight, you need to find enough motivation to continue doing the sport … for life!”Laurent Philippe. “That’s why it’s important always enjoy your practice.”
To achieve this, it may be a good idea to do some physical activity with a partnerbut also to to fix the goals by participating, for example, in competitions. Or call a sports coach to create a program tailored to your needs. Moreover, he did not hesitate change in discipline and do a new sport when you feel tired, as explained by Martine Duclos, head of the department of sports medicine at Clermont-Ferrand University Hospital. Lots of tips for keeping moving and stabilizing your ideal weight.
When to exercise? When is the best time?
In general, to lose weight, it is recommended that morning exercise (gave you well before) and we do not recommend doing this at night after 7 pm, especially with intense exercise. The best time to exercise in the morning is between 6 and 8 in the morning, according to specialists. For one strenuous exercisethis may be between 4 pm and 7 pm, after the digestion of lunch, when the muscular and cardiac capacities are at their maximum.