For the biggest body-shaping benefits, you can't beat strength training. But to
boost your weekly calorie burn even more—and lose fat faster—add a little
aerobic exercise.
Before you shake your head and say, "Not for me," consider that the ideas of
what constitutes "aerobic" exercise have come a long way. Gone are the days
of having to squeeze into a pair of Lycra tights and sweat up a storm in an
exercise class (unless you want to!). You can get all the aerobic benefits you
need from everyday activities like walking or even gardening.
Once you start adding some cardiovascular exercise into your routine, you'll find
15-minute walks a day, you can drop one or two dress sizes over the course of a year—even without dieting. Some researchers also believe that aerobic exercise specifically targets the layer of fat in your abdominal area, which is good news
for stubborn belly bulges.
What's more, the benefits of aerobic exercise extend well beyond a shrinking waistline. Exercise burns calories, and study after study shows that the more calories you burn, the less likely you are to get cardiovascular disease, stroke, diabetes,
depression, Alzheimer's disease, and even certain cancers.
Do What You Love
The most important part of your aerobic routine is to do something you love. Remember, you're going to be doing this a couple of times a week. If it's an activity you hate, you'll get frustrated or bored and quit. The exercise you choose should be
something you find enjoyable and that fits conveniently into your life.
The best way to beat boredom is variety. Having a selection of workouts to choose from keeps you—and your body—from feeling burned out. And there's never been a better time to put variety in your workout routine. The biggest trends in
fitness tapes, classes, and clubs these days is to offer routines that combine great music, new moves, and sport-specific workouts that are more fun and functional than old-fashioned aerobics.
Consider classes that combine indoor cycling and yoga, tai chi and strength training, kickboxing and stretching. Or try your hand at a fun, new dance, such as belly dancing, line dancing, or swing. Check the local activity calendar in your local paper for classes starting up in your area.
Not the group-exercising type? Try a new active hobby, such as swimming, hiking your local nature trails, or playing golf or tennis.
Stay Motivated, Stay Safe
Whether you're hiking, biking, or inline skating, there are steps you can take to make your exercise more enjoyable, so you stay motivated, avoid injury, and keep coming back. Here are a few tips for healthy aerobic activity.
Warm up to it.
A good 5-minute warmup helps you burn more calories and avoid injury. By starting your activity slowly, you increase your core body temperature, which leads to more efficient calorie-burning. You warm your muscles, so they can stretch and
contract more fully and quickly and you can exercise more vigorously. A warmup increases bloodflow and speeds your metabolism, so you're less likely to have fatigue-causing lactic acid build up in your muscles. It will also help you burn
glucose and fatty acids for energy—the fuel of choice when you want to lose weight.
Foremost is proper footwear, because if your feet hurt, you hurt. For the best results, go to your local athletic footwear store and get your feet sized and fit for a pair of shoes with the right cushioning and support for your activity.
Also consider investing in a supportive sports bra to eliminate uncomfortable bouncing; wear light, cool clothing in the heat; and wear removable layers when there's a chill in the air.
Move to the music.
Though you shouldn't wear headphones while exercising out in the street (they prevent you from hearing important sounds like oncoming cars and dogs), listening to music while on a stationary bike or treadmill can boost your calorie burn.
Studies show that people who listen to fast-tempo music exercise longer before fatiguing. Even better, they feel as though the exercise is easier even when the intensity is the same. Try exercising to African or Cuban dance music, which
provide a good steady beat.
Join friends and family.
Research shows that the single most important factor for sticking with an exercise program for the first year is having the support of friends and family.
You're even more likely to succeed if you have a friend or family member working out with you. Make walking dates after work to de-stress with your girlfriends, plan family day hikes on the weekends, ask your husband to strength train with you.
You'll grow closer as you get fit together.
Gain without pain.
Exercise can be challenging, but it should never be painful. A good routine will leave you feeling as though you've accomplished something when you're done, but won't leave you feeling exhausted.
If you experience pain in your muscles or joints, stop. Give yourself a few days to recover, and ease back into it. If it still hurts next time out, see your doctor and try an alternative exercise. There's an activity to suit everyone's physical needs.
Move More to Lose More
To lose about a pound a week, you need to burn about 250 calories a day, while also trimming about the same amount of calories from your daily diet. Burn a little more, and you'll lose a little more. The chart below shows how many calories you can blast away (based on a 140-pound woman) just by enjoying everyday activities.
للتغيير الكبير لشكل الجسم فانه لن يمكنك التفوق على رياضة تدريبات تمارين القوة
ولكن لتحفيز حرق السعرات الحراريةالاسبوعية ولتخسر السعرات بسرعة عليك اضافة رياضة
الايروبيك
قبل ان تحرك راسك بالنفي وتقول هذه ليست لي ضع في حسبانك ان فكرة رياضة الايروبيك قد خطت
خطوات متقدمة فلم تقتصر على لبس ملابس الليكرا والانضمام في صف تدريب جماعي الا اذا اردت ذلك
يمكنك الحصول على مزايا الايروبيككلها من خلال الانشطة اليوميةمثل المشي او اعمال الحدائق وما
ان تبدا بأ ضافة تمارين احماء القلب في برنامجك اليومي سوف ترى ان القليل يصبح كثير على المدى البعيد
اذا لم تكن تمارس سوى 10 ال15 دقيقة في اليوم مرتان فانك سوف تنزل في قياساتك من واحد
الى اثنان مثال من قياس 16 الى 14 او 12 في خلال سنة وبدون حمية غذائية
بعض الباحثين يؤمن بان رياضة الايروبيك بالذات تستهدف طبقات الدهن الموجودة في البطن وهو
شئ جيد في التخلص من الكرش التي من الصعب نزولها
وماهو اكثر من ذلك ان رياضة الايروبيك تساهم في التخلص من السعرات الحرارية الزائدة وكلما زاد
حرق السعرات كلما كان التعرض لامراض مثل امراض القلب والسكتة القلبية وامراض السكر
والاكتئابوالزهايمر بل وحتى انواع من السرطانات اقل
النقاط المعينة سوف اكملهاغدا باذن الله انتظروني
boost your weekly calorie burn even more—and lose fat faster—add a little
aerobic exercise.
Before you shake your head and say, "Not for me," consider that the ideas of
what constitutes "aerobic" exercise have come a long way. Gone are the days
of having to squeeze into a pair of Lycra tights and sweat up a storm in an
exercise class (unless you want to!). You can get all the aerobic benefits you
need from everyday activities like walking or even gardening.
Once you start adding some cardiovascular exercise into your routine, you'll find
15-minute walks a day, you can drop one or two dress sizes over the course of a year—even without dieting. Some researchers also believe that aerobic exercise specifically targets the layer of fat in your abdominal area, which is good news
for stubborn belly bulges.
What's more, the benefits of aerobic exercise extend well beyond a shrinking waistline. Exercise burns calories, and study after study shows that the more calories you burn, the less likely you are to get cardiovascular disease, stroke, diabetes,
depression, Alzheimer's disease, and even certain cancers.
Do What You Love
The most important part of your aerobic routine is to do something you love. Remember, you're going to be doing this a couple of times a week. If it's an activity you hate, you'll get frustrated or bored and quit. The exercise you choose should be
something you find enjoyable and that fits conveniently into your life.
The best way to beat boredom is variety. Having a selection of workouts to choose from keeps you—and your body—from feeling burned out. And there's never been a better time to put variety in your workout routine. The biggest trends in
fitness tapes, classes, and clubs these days is to offer routines that combine great music, new moves, and sport-specific workouts that are more fun and functional than old-fashioned aerobics.
Consider classes that combine indoor cycling and yoga, tai chi and strength training, kickboxing and stretching. Or try your hand at a fun, new dance, such as belly dancing, line dancing, or swing. Check the local activity calendar in your local paper for classes starting up in your area.
Not the group-exercising type? Try a new active hobby, such as swimming, hiking your local nature trails, or playing golf or tennis.
Stay Motivated, Stay Safe
Whether you're hiking, biking, or inline skating, there are steps you can take to make your exercise more enjoyable, so you stay motivated, avoid injury, and keep coming back. Here are a few tips for healthy aerobic activity.
Warm up to it.
A good 5-minute warmup helps you burn more calories and avoid injury. By starting your activity slowly, you increase your core body temperature, which leads to more efficient calorie-burning. You warm your muscles, so they can stretch and
contract more fully and quickly and you can exercise more vigorously. A warmup increases bloodflow and speeds your metabolism, so you're less likely to have fatigue-causing lactic acid build up in your muscles. It will also help you burn
glucose and fatty acids for energy—the fuel of choice when you want to lose weight.
Foremost is proper footwear, because if your feet hurt, you hurt. For the best results, go to your local athletic footwear store and get your feet sized and fit for a pair of shoes with the right cushioning and support for your activity.
Also consider investing in a supportive sports bra to eliminate uncomfortable bouncing; wear light, cool clothing in the heat; and wear removable layers when there's a chill in the air.
Move to the music.
Though you shouldn't wear headphones while exercising out in the street (they prevent you from hearing important sounds like oncoming cars and dogs), listening to music while on a stationary bike or treadmill can boost your calorie burn.
Studies show that people who listen to fast-tempo music exercise longer before fatiguing. Even better, they feel as though the exercise is easier even when the intensity is the same. Try exercising to African or Cuban dance music, which
provide a good steady beat.
Join friends and family.
Research shows that the single most important factor for sticking with an exercise program for the first year is having the support of friends and family.
You're even more likely to succeed if you have a friend or family member working out with you. Make walking dates after work to de-stress with your girlfriends, plan family day hikes on the weekends, ask your husband to strength train with you.
You'll grow closer as you get fit together.
Gain without pain.
Exercise can be challenging, but it should never be painful. A good routine will leave you feeling as though you've accomplished something when you're done, but won't leave you feeling exhausted.
If you experience pain in your muscles or joints, stop. Give yourself a few days to recover, and ease back into it. If it still hurts next time out, see your doctor and try an alternative exercise. There's an activity to suit everyone's physical needs.
Move More to Lose More
To lose about a pound a week, you need to burn about 250 calories a day, while also trimming about the same amount of calories from your daily diet. Burn a little more, and you'll lose a little more. The chart below shows how many calories you can blast away (based on a 140-pound woman) just by enjoying everyday activities.
للتغيير الكبير لشكل الجسم فانه لن يمكنك التفوق على رياضة تدريبات تمارين القوة
ولكن لتحفيز حرق السعرات الحراريةالاسبوعية ولتخسر السعرات بسرعة عليك اضافة رياضة
الايروبيك
قبل ان تحرك راسك بالنفي وتقول هذه ليست لي ضع في حسبانك ان فكرة رياضة الايروبيك قد خطت
خطوات متقدمة فلم تقتصر على لبس ملابس الليكرا والانضمام في صف تدريب جماعي الا اذا اردت ذلك
يمكنك الحصول على مزايا الايروبيككلها من خلال الانشطة اليوميةمثل المشي او اعمال الحدائق وما
ان تبدا بأ ضافة تمارين احماء القلب في برنامجك اليومي سوف ترى ان القليل يصبح كثير على المدى البعيد
اذا لم تكن تمارس سوى 10 ال15 دقيقة في اليوم مرتان فانك سوف تنزل في قياساتك من واحد
الى اثنان مثال من قياس 16 الى 14 او 12 في خلال سنة وبدون حمية غذائية
بعض الباحثين يؤمن بان رياضة الايروبيك بالذات تستهدف طبقات الدهن الموجودة في البطن وهو
شئ جيد في التخلص من الكرش التي من الصعب نزولها
وماهو اكثر من ذلك ان رياضة الايروبيك تساهم في التخلص من السعرات الحرارية الزائدة وكلما زاد
حرق السعرات كلما كان التعرض لامراض مثل امراض القلب والسكتة القلبية وامراض السكر
والاكتئابوالزهايمر بل وحتى انواع من السرطانات اقل
النقاط المعينة سوف اكملهاغدا باذن الله انتظروني
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