Weight lose is one of the most significant aim of joining gym. Several people join gym in order to maintain their health and increase the physical strength of their body. There are several opinions and several perspectives of people about gym and exercises at gym. For example, few people have a stronger inclination towards gym exercises as they prefer losing body weight at a faster pace by doing exercise while on the other hand some people prefer to lose weight steadily by regular diet and balanced nutrition. However, following are the 7 exercises listed down to lose weight at gym.
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Treadmill Walk
Treadmill is considered as the most effective and efficient way of losing weight. One can adjust the inclination so that the steepness can be adjusted and body has to exercise the muscles on treadmill instead of climbing mountains and steep rocks in practice. Moreover, treadmill allows to increase the pace of exercise ranging from walking to running depending upon the body needs as well as the days of exercising so that muscle stiffness should be taken care of. Hence many people prefer treadmill exercise in order to lose weight starting from slow walk and ending up with inclined marched running.
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Interval Training
Interval training is one of the most advised training methods that many experts also refer to for losing body weight. It is any form of exercise where your heart rate spikes and then comes down repeatedly, Rilinger. In interval training exercises the rate of workout does not fall in the moderate range but it spikes on both extremes, in one interval the heart rate is strenuously increasing and in the other interval the heart rate is allowed to set to normal and no exercise is experienced. Such exercises include the body weight exercises at gym at a defined posture and fast pace. These workouts lean heavily toward cardio over strength training.
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Weight Training
Weight training is among the second most referred exercise for weight loss. It is an effective method of building muscles and help burning fat. Lifting weights has been shown to increase your resting metabolic rate, which means your body burns more calories even when you’re not working out. This is because the body muscles have been stretched and muscle taut is the reason of increased metabolic resting rate. Additionally, the body muscular strength also increases. If you’re lifting at a high intensity, you get the added bonus of the “afterburn effect,” which is when you’ve put down the weights, but your body is still using up extra energy.
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Boxing
Boxing is another form of interval training. While practicing boxing either the rate of workout is potentially higher, or when you are not boxing, the rate of metabolic process is relatively slow. It’s a common mistake for beginners to punch using only their arm strength, but the majority of your power is going to come from your core and you’ll use muscles that are typically ignored in other workouts. While punching, the major stretch is over the arm muscles and the adrenaline rush in the body also leads to the increased metabolism in all the adipose fat tissues.
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Cycling
Cycling is the most practiced, efficient and effective way of losing weights. It is the source of losing the strict thigh muscles fat. The main stretch is over the hip and thigh muscles including the abdominal fats and these are the potential areas which need to burn fats and people who want to lose weight are mainly focusing on these areas. Harvard Health estimates that a 155-pound (70-kg) person burns around 260 calories per 30 minutes of cycling on a stationary bike at a moderate pace, or 298 calories per 30 minutes on a bicycle at a moderate pace of 12–13.9 mph (19–22.4 km/h).
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Boat Pose
A body weight exercise to be practiced in gym. Sit with your feet on the floor, knees bent, hands beneath your knees for support. Keeping your chest lifted and shoulders back, engage your abdominal muscles and raise your lower legs until they are parallel to the floor your knees should still be bent and you are balancing on your sitting bones. If this feels comfortable, begin to straighten your legs stop if you feel any discomfort in your back and stretch your arms forward. Hold for 5–15 breaths, then release. This exercise provides with the burning of belly fats thigh fats and the lumps of fats hanging over the arms.
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Planks
Planks are included in the category of the body weight exercise which helps in detoxification and the loss of saturated fats from the body. Kneel on a mat on all fours with your hands directly under your shoulders. Stretch your legs back one at a time to come into a plank position and engage your abdominal muscles. Your body should be long and straight. Press your hands and feet firmly into the mat for support. Hold for 2 minutes, then drop back on all fours. This exercise is not an easy task, but it helps people at an effective rate.
References
- https://www.healthline.com/nutrition/best-exercise-for-weight-loss#section3
- https://www.womansday.com/health-fitness/workout-routines/g27193940/best-exercise-for-weight-loss/
- https://food.ndtv.com/fitness/weight-loss-exercises-9-ways-to-shed-the-weight-1230144
- https://www.self.com/story/10-insanely-effective-workouts-for-weight-loss