If you want to shake off the extra post-Christmas pounds, focus on movement. You'll look beautiful and literally come alive. Life itself is constant change and movement. Just choose the right one for you!

Walking

Vhodná pro každého a levná :-)

- Walk for at least 30 minutes
- Walk at least 3 km daily
- Try walking with Nordic poles, you'll engage your upper body, which means you'll burn more calories and support your muscles
- A very effective and pleasant method is walking in nature. Thanks to the uneven terrain, you engage and alternately load other muscle parts while enjoying the relaxing atmosphere in nature.

Running

Suitable for most people. People with widespread obesity and joint problems should choose a different type of weight loss at the beginning, such as swimming, cycling, or exercise.

- Run for at least 30 minutes
- Remember, a great workout doesn't mean you'll burn fat. You'll only make your sugar stores disappear, deplete and burn off hard-earned muscle
- How do you know the right pace for burning fat without a device?
Simply, the right pace is the one at which you can talk, so it is good to run with a partner with similar fitness
- Crisis - beginners often have a crisis when running, i.e. you start to focus on the fact that you are out of breath, your calf starts to tickle or your hip starts to sting. There are many methods, workshops and seminars on this subject that will tell you how to get rid of the initial crunch and demotivation when running. Helping you to focus on other things will help: music in your ears, a running partner, or running in nature.

Swimming

It is a great movement for people who are in recovery, have joint problems or are obese. But even swimming has its rules, and they're not easy.

- Cold water slows down your metabolism, so it will force your body to store what you eat in your stores, i.e. fat. So swim in a pool of 26 degrees or more
- Weight loss occurs after an hour of intense swimming at a pace of 40-50x pool (25m)
- Swimming is usually followed by intense hunger and you would like to eat the whole fridge, so it is recommended to either endure it or better to take a snack with you that has the right nutritional values
- The great thing about swimming is its basic function: shaping the physique
- Water (pool, sea, dam) can be used for full body exercises, instead of dumbbells water resistance (Pushing water away from you, or making waves). It is recommended to work out in the water for 15-20 minutes and then swim for 15 to 20 minutes.

Gym

A misunderstood source of opportunity for some, a sanctuary for others. Most people stereotypically think of the gym as a place only for people who want to look like worked-out musclemen. These people couldn't be more wrong.

For the busier ones who don't have time and therefore avoid the gym, I have great news. There is so-called circuit training - it's a time-saving workout that helps maintain existing muscle mass and improve its „sharpness“ and also helps you engage your cardiovascular system more. The only downside to circuit training is less opportunity to build more muscle volume. If you want to further promote weight loss after circuit training, include another 30 minutes of aerobic exercise (such as running) at a max heart rate of 70%.
In short: You will lose weight - You will build muscle - You will not lose volume

Or try for example zumba, aerobics, fit boxing, spinning and other fitness classes where QUALITY TEMPO = MOVEMENT

This article was published with the kind permission of časopisu Sféra

DIOCHI

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