If you decide to fight overweight, you need to start with proper nutrition and regular exercise. It can be difficult for beginners to decide which sport to choose in order to lose weight?
Instructions
Step 1
The first sport that those who want to lose weight think about is running. Its advantages are obvious - you do not need special equipment to run, you can do jogging almost any time, anywhere, the main thing is to get a pair of high-quality running shoes. But running isn't for everyone. If you have knee problems, be careful with your runs. And some people just don't like running. In addition, a short 10 minute jog will not be enough for weight loss. To lose weight, you need to run long enough, for 30-40 minutes, at a speed of 8-10 km / h. Not an easy task for beginners.
Step 2
Cycling is a great alternative to running. If you still don't have a bike, get one urgently. In the warm season and until late autumn, the bike will become the best "natural" weight loss trainer for you.
Step 3
Fat burning in the open air is faster than indoors. This is the main advantage of cycling. For example, pedaling a stationary bike in a gym with medium intensity, you can burn 250-300 kcal per hour. If you go on a bike ride, lose 600-1500 kcal. At this rate, you have a chance to get rid of 4-7 kg in 4 weeks.
Step 4
Regular cycling boosts immunity, improves cardiovascular function, and increases endurance. Cycling helps not only to "melt" the accumulated fat, but also to shape the hips and buttocks, giving them a toned, athletic look.
Step 5
You don't have to be a professional to enjoy and enjoy cycling. Follow simple rules and you will not only get rid of extra pounds, but also keep in excellent physical shape.
Step 6
Choose a bike with a comfortable seat that suits your body shape. Once on the bike, you should feel comfortable. Raise the saddle just enough to keep your legs slightly bent as you pedal. When driving, do not lower your head down and look forward. The load on the hands should be minimal. Check regularly how well your tires are inflated and take a pump with you when you cycle.
Step 7
So that bad weather does not prevent you from having a full-fledged bike ride, it will not hurt to put on a raincoat and waterproof boots. To keep your hands warm and dry, wear cycling gloves. This will allow you to confidently hold on to the steering wheel and brake. Weather-appropriate clothing reduces the chances of ligament damage and allows the body to spend energy not on heating, but on fast movement.
