In this article we suggest the best sports to achieve an adequate weight and raise your heart rate. In addition, they are ideal for the cardiovascular system, increase energy and endurance, strengthen the immune system, release tension, among its many benefits.
To achieve a healthy weight, a balance of calories in our body is necessary. The balance between consuming and spending. Therefore, it is essential to keep in mind the tandem nutrition and sport. Lead a healthy life with a varied and balanced diet along with regular exercise.
The best sports to achieve an adequate weight
Spinning
Pedaling is one of the most effective exercises for sweating. Spinning is an aerobic activity that is done in sections of different intensities. This is achieved with the modulator of the bicycle itself, with which you can add more or less resistance, simulating the different levels of inclination that the terrain has. Therefore, the effort during the session will be variable.
It is important to practice this discipline to stop the time necessary to regulate the bicycle and thus have a good body posture on it. It is essential to practice it several times a week to notice its benefits and always carry a towel and water for hydration during the session.
Boxing
This cardiovascular-intensive sport incorporates strength and power exercises involving arms, legs and core. In boxing, one of the best training exercises to achieve an adequate weight is jumping rope. This act, which seems so simple, promotes an early burning of calories in short periods of time. There are many jumps per minute, which makes this activity a high intensity exercise. The global work of the body, the strengthening of the muscles, the improvement of the coordination or the increase of the lung capacity, are some of the benefits that this activity contributes, added to the weight care.
The jump rope training could be structured in circuits in repetition of a certain number of minutes of jumping and rest. These intervals will depend on the physical condition of the person who performs it. A person unfamiliar with the sport might start with repetitions of 1 minute of jumping and 2 minutes of rest. In order for the body to work and not get used to it, it is important to increase your periods over the course of the weeks.
Running
Running is a sport that is always present in society: you only need a pair of shoes to practice it and it is very effective. Running is not only a good cardiovascular exercise to achieve an appropriate weight, but it also improves the physical condition of the whole body. With a 5 km run, 300 to 600 kcal are burned, but the important thing to start running is not the distance but the perseverance. Start with the time, rhythm and speed that each person is capable of, repeating 3 or 4 times a week.
Once you have gotten into the habit of running and have overcome the first weeks, we recommend combining a few minutes of running at a moderate pace, combined with a sprint of a few seconds and thus performing a good and effective cardiovascular exercise. After the sprint, take advantage of the light run to recover and, then after the stipulated minutes, sprint again. Repeat the intervals and combine sprint workouts, shorter runs at higher intensity, longer runs smoother, etc… for greater effectiveness.
Hiit
It is the acronym for High Intensity Interval Training and, as its name suggests, it is a high intensity training indicated for people in good physical condition. In fact, this discipline was originally created for elite athletes in order to improve their physical condition and performance, given the intensity and complexity of the training. Currently, the sessions are modified to adapt them to all audiences.
It consists of doing a series of combinations of functional exercises with which to work the main physical areas. In addition to increasing the pulsations and being ideal for weight management, it works on endurance, precision, speed, agility, coordination, flexibility, strength, power, muscular endurance and balance.
Swimming
Erroneously, because there is little sweating, it is believed that swimming is a sport that does not help to burn fat. The reality is that it is one of the most complete sports that exist and the least aggressive from the joint point of view. Regardless of the level or physical condition, in the water it is easier to perform movements and the muscles will not suffer the impact that the asphalt does.
The type of training will depend on the physical condition of each person, but in general, it should be practiced three times a week at least, to obtain benefits. Speaking about time, it is recommended to spend about 40 minutes of training. To improve the results and increase the benefits, changing swimming styles and speed weekly is the indicated thing so that the body does not get used to it and continues working.