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How exercise affects heart rate
How exercise affects heart rate
How exercise affects heart rate
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Fat burning exercises at home
There is many people who think that there are not many fat burning exercises at home environment. These people are wrong. Most of them think if you want to exercise, you have to go to gym. Wrong again. You can workout everywhere. Especially if you want to burn fat. The most effective exercises for burning fat are those that increase the heart rate over 120 beats per minute, these exercises are called cardio exercises. Using this type of exercises the body most efficiently burns body fat. You can make your workout more interesting if you combine these exercises with some strength exercises. The main thing is to keep your heart rate over 120 beats per minute at all time.
Now we will talk about some fat burning exercises at home. First we will start with running and jumping exercises.
First of our exercises is one of the most important sprinters exercise. High knees exercise. In this one you have to maintain high level of you knees ( in line with your hips and higher if you can ), while you are running in one spot. Remember to move your arms like a true sprinter, in that way you will be more efficient. This is a highly intensive exercise and it will get you to 180 - 190 heart beats per minute so it would be good to combine it whit some other exercise that will maintain heart rate at 120, and in the same time can provide you a little active rest.
As an active rest exercises you can use a light jogging in one place.
Burpees. You will like this one. This is one of the best fat burning exercises at home. In this one you will burn your fat while you are using your whole body. Every muscle in your body will be involved and it will burn calories very fast. If you want to keep very high level of intesity you...
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Lying on your back, you bring your upper and lower body up from the ground in the same time. Legs are straight all the way. Try to reach your toes with your fingers, exhale while you are going up.
Bicycle crunch. Starting position is on your back. Hands are behind you ears, legs are bent in your knees, angle in your knees is 90 degrees. You star with exercise using your legs and making a movement with them like you are riding a bicycle. In the same time when your left knee is near your chest you should try to touch it with your right elbow using the rotation of your torso. In that moment right leg is straight all the way.
These are some of the fat burning exercises at home, use them carefully. If you are experienced practitioner you will be fine, but if you lack some experience try to get yourself a personal trainer, that`s the better way.
Or if you have stairs at home, you can also do step ups to strengthen your lower leg muscles as well as your knees and hip joints. To do step ups, place your right foot on the stair platform and press on your right heel while you bring your left foot to the platform. Then return to your starting position with your right foot going down followed by your left foot. Then step onto the platform again using your left foot next. Do this 10 to 12 times on each leg for 3 sets.
The use of the six principles of training by a 100m sprinter would greatly improve the athlete’s performance. This is because the progressive overload, specificity, reversibility, variety, training thresholds and warm up/cool down principles all greatly affect the performance of any athlete. The principles of training can be employed in order to improve all aspects of fitness, from flexibility to strength and aerobic endurance.
It is becoming apparent that shorter and specific workouts are better for the aging body. The problem is that none of us know how to do short workouts that promote the fat loss we want, and that 's where My Bikini Belly comes in.
Body composition is the true definition of an individual’s weight status. Scale weight alone does not necessarily mean that an individual is lean or fat compared to another individual. Lean mass (muscle) actually weighs more than fat tissue; therefore an individual with large amounts of lean mass will have an "elevated" scale weight while they are not over fat (Expert123, 2009). If an individual focus on losing weight and keep it off while at the same time trying to increase lean mass (muscle) it a much better way to lose weight and keep it off and the only way you can do it correctly is threw body composition analysis.
Cardio burns calories that can help you lose weight from your entire body including from your wobbly bits. The Centers for Disease Control and Prevention recommends that adults do at least 150 minutes of moderate cardio a week. (See References 2) You can accumulate this by scheduling a 30-minute cardio session on five days of the week. Focus on leg-intense cardio that engages your hips and thighs. Go ice skating, jog, walk briskly, take a kickboxing or step-aerobics class, or use a stair climber or an elliptical machine.
The burpee is an exercise many love to hate, its lactic acid heavy nature often leaves people shattered and gasping for breath. Many see the burpee as the ultimate full body exercise
The bridge exercises effectively works your glutes, while also engaging your legs and calves. During this exercise you're lying face up on the floor with your knees bent and your feet hip-width apart, flat on the floor. After engaging your abs, raise your hips, lifting your butt and lower back off the floor, until your body aligns from your knees to your shoulders. Really squeeze your buttocks at the top of the exercise for two seconds, and then slowly return to the starting point. Finish eight to 12 reps and two to three sets. (See References 4, p. 50)
However, by combining both aerobic and anaerobic exercises, weight loss and overall body composition can significantly increase. Aerobic exercise burns fat in the duration of exercise, although it has little effect afterwards. Intense anaerobic exercise increases the metabolism hours after exercise.
To lose body fat, you must burn more calories than your body uses every day. It takes a deficit of 500 calories a day to lose 1 pound of fat in a week from all over your body including your belly. Situps alone don't burn enough calories to have a big enough impact and they won't magically spot reduce fat from your belly. To make matters worse, if you only do situps, hoping to combat belly fat, you're building the muscles under the fat. As they get stronger and bigger, they can push your belly out even further. (See References 2)
• When sitting or lying down, raise (elevate) your feet. Try putting some pillows underneath your lower legs.
With some weight attached to the handle bar, firmly grip the handle. To avoid having the exercise movements put too much pressure on your lower back, keep your knees slightly bent. Keep your upper body at a 45 degree angle. Lift the handle to your abdomen slowly, using your lats while lifting. Arch your back slightly to experience enough stress and contraction on your back. Stay in this position for a moment and lower the handle to the original position slowly. Perform four sets with ten repetitions.
Regular physical activity is an important part of effective weight loss and weight maintenance. It also can help prevent several diseases and improve your overall health. It does not matter what type of physical activity you perform--sports, planned exercise, household chores, yard work, or work-related tasks--all are beneficial. Studies show that even the most inactive people can gain significant health benefits if they accumulate 30 minutes or more of physical activity per day. Based on these findings,
There are many different classes available at gyms and various types of home exercise equipment to use. Although there are many at home techniques to try as well. ...
Burning calories is what makes us lose weight, but it is important for your health to know what your calorie intake should be. Exercise burns the calories, but if you neglect to put calories in, you will basically lose your muscle. As soon as you have convinced yourself that you are committed to becoming healthier, losing some weight will be an added bonus. Clean out the fridge and cupboards to get rid of all the stuff that tastes yummy but is bad for your health. This includes chips, ho ho’s, cookies and soda’s.
Aerobic exercise is a perfect way to lose the weight you want to, by doing an