Day Exercise Plan for Weight Loss. In 3. 0 days, you can design and implement an exercise regimen that helps you lose weight. A one- month exercise plan should feature diverse types of exercise that raise your heart rate, lubricate your joints, improve your range of motion, build your stamina and strengthen your muscles. Depending on the intensity of your workouts, you can lose up to 8 lbs. ![]() ![]() ![]() Aerobic exercise accomplishes this task, pumping oxygen through your body and making you sweat. Moderate cardiovascular exercises - - such as walking briskly, bicycling at a leisurely rate or doing low- impact aerobics - - burn between 2. More vigorous aerobic exercise, such as climbing stairs, jumping rope, doing martial arts, rollerblading and running burns between 5. Try to do moderate to vigorous cardiovascular exercise for at least 3. Building muscle boosts weight loss.
Photo Credit Minerva Studio/i. Stock/Getty Images. Building muscle boosts weight loss in a different way than aerobic exercise. When you lift weights, use resistance machines or do intense calisthenics, you increase your muscle mass. The body's recovery from these exercise sessions, and any added muscle, make your body's basal metabolism rise somewhat. A higher metabolism means you burn more calories around the clock. ![]() Do two or three 2. You might not see visible increases in muscle mass until after you lose excess body fat - especially if you simultaneously reducing calories as part of your weight loss program - but there are still benefits to cross- training. Combination workouts raise your heart rate and burn fat while building muscle. Photo Credit Christopher Nuzzaco/i. Stock/Getty Images. Combination workouts raise your heart rate and burn fat while building muscle. This two- pronged approach is ideal in a quick one- month weight loss program. Vigorous styles of yoga, such as hot yoga, Ashtanga yoga or sun salutations provide these benefits and also increase your range of motion. Circuit training, functional fitness and boot camp exercise regimens use a rapid- fire series of moves to help you lose weight. With circuit training, you switch between high- impact cardiovascular challenges - - such as dashing up stairs, running over hills, climbing ladders and doing jumping jacks - - and muscle- building challenges, such as hauling bags of sand, doing deep squats and lunges, and lifting weights. Interval training will burn more calories. Photo Credit Youra. Pechkin/i. Stock/Getty Images. As you lose weight over the course of 3. This shift means your body has become more efficient at doing the exercises. However, it also means you burn fewer calories overall unless you change your workout. Doing speed intervals will dramatically boost your heart rate, resulting in your burning more calories. Exercise at a steady, vigorous pace. Every few minutes, do a burst of activity that you can only sustain for about 3. ![]() You might jump up and down from a platform, sprint, do deep- squat jumping jacks or skip rope. Allow yourself up to one minute to recover at a slower pace before resuming your vigorous workout. Repeat this cycle for about 3. ![]() It can help you find your bliss, and some say yoga may also help you shed those extra pounds. A one-month exercise plan should feature diverse types of exercise. ![]()
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