- BY Wanitha Ashok |
- September 19, 2017 |
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Exercise has always been part of the answer to fat loss, but what type of exercise is the question. People have been dieting and exercising for years and are still struggling with their weight. Stiffness of joints and weakening of the muscles that we experience is often blamed on ageing but it’s just a direct effect of inactivity. Cardiovascular exercise will be the way in which extra calories are burned. Circuit training, walking, cycling, aerobics, spinning, Pilates, power yoga, Aqua aerobics - an endless list of cardio activities you can choose from. Chose an activity you enjoy the most as you will stick to it and you will be regular and stay motivated to push a little more each time when you see the results. Aim at 40 minutes of continuous cardio session to utilize the stored fat. Exercise most days of the week to see positive results.
Strength training is the second important component of a fitness regime. Pick those weights, tubing or gym sticks and target all major muscle groups to strengthen and tone and boost your metabolism as an increased muscles mass leads to calorie expenditure. Challenge your muscles with strength training exercises 2 or 3 times each week. The aim is to use an appropriate weight or resistant force that will work the target muscles to fatigue.8 to 12 repetitions of an exercise is the basic set standard.
Include flexibility exercises as the third component of exercise. Flexibility exercises relax and increase the suppleness of the muscles and keep the joints healthy and increase the range on motion The increased blood flow to the joints in turn supplies the nutrients to the joints and keep them healthy.
Stress is a lifestyle disease and makes one gain weight, as stress releases a hormone called cortisol which makes you gain weight. Regular exercise reduces the stress as it releases adrenal hormones which fight with the cortisol hormones. Research has shown that physical exercise is the best tension reliever. Mentally exercise provides an outlet for negative emotions and irritability and improves mood.