Training for weight loss is not only about improving physical appearance, but also has a significant impact on health. When properly planned and executed, workouts can improve overall fitness, reduce stress levels and reduce the risk of many chronic diseases, such as hypertension and diabetes. However, in order to achieve these benefits, you need to understand how weight training works and its basic principles. In this article we will write:
- Why training is important for weight loss.
- What are the health benefits of regular physical activity.
- Differences between aerobic and strength training.
- What are realistic training goals.
If you are ready for a fascinating journey into the world of training, here we go!
Why training for weight loss
Workout is extremely important for weight loss for several key reasons. Let me walk you through why regular physical activity is so important for weight loss.
Calorie Burning: Workout for weight loss is an excellent tool for burning excess calories. When we exercise, our body needs more energy, which leads to the burning of stored fats. The more intense the workout, the more calories we can burn.
Metabolism Growth: Regular workouts can speed up our metabolism, even after the activity is over. This means we burn more calories even at rest.
Body Mass Control: Training helps maintain a healthy body weight. It makes it easier to control the amount of calories consumed and avoid being overweight.
Preservation of Muscle Mass: During the weight loss process, it is important to lose fat, not muscle. Regular strength training helps preserve muscle mass, which is crucial for effective weight loss.
Improving Self-Image: Exercise releases endorphins, which improve mood and reduce stress. This makes us more likely to maintain healthy eating habits.
General Health: Workout improves overall fitness and health. It reduces the risk of heart disease, type 2 diabetes, hypertension and many other conditions.
Increasing Energy: Exercising regularly gives us energy, making us feel more active and ready for the challenges of everyday life.
Weight loss exercises - what health benefits do they bring?
Regular physical activity has many health benefits. Here are some of the main benefits that can be achieved through regular exercise:
Improving Physical Condition: Regular exercise improves the overall physical condition of the body. The heart becomes stronger, the lungs work more efficiently, and the body is better adapted to perform daily activities.
Heart Disease Risk Reduction: Regular exercise lowers blood pressure, improves cholesterol levels and stabilizes blood sugar. This reduces the risk of heart diseases such as hypertension, atherosclerosis and heart attack.
Increasing Endurance: With training, the body's endurance improves. This means that we are able to do more physical work without getting tired, which can improve the quality of life.
Increasing Bone Density: Weight training, such as weight lifting, can increase bone density, which helps prevent osteoporosis and fractures.
Better Sleep: People who exercise regularly often have better sleep. Physical activity can help regulate the sleep-wake cycle, which translates into quality sleep.
Improving Breathing Capacity: Exercise strengthens respiratory muscles, which can help improve lung ventilation and airflow.
Longer Life: Studies suggest that people who exercise regularly live longer and are less susceptible to many chronic diseases.
Aerobic versus strength training - which exercises should I choose?
The differences between aerobic and strength training are important, and each type of training has its own unique benefits and goals. Here are the main differences between the two:
Aerobic Training (Cardiovascular Exercise):
Training Objective: Aerobic training mainly focuses on increasing cardiovascular fitness and burning calories. It is focused on prolonged low-to-moderate intensity activity.
Types of Exercise: Aerobic training can involve a variety of activities, such as running, cycling, swimming, aerobics and yoga. These exercises mainly engage larger muscle groups and involve continuous movement.
Effects on Heart and Lungs: Aerobic training strengthens the heart, improves blood circulation and increases lung capacity. This helps lower blood pressure and regulate cholesterol levels.
Calorie Burning: Cardio exercise is great for burning calories and reducing weight. The longer and more intense the activity, the more calories you burn.
Endurance: Aerobic training helps improve your body's endurance, so you are able to perform prolonged physical activity.
Strength Training (Resistance Exercise or Strength Training):
Training Objective: Strength training focuses on increasing muscle strength, developing muscle mass and improving musculoskeletal function.
Types of Exercise: Strength training uses weights, barbells, resistance equipment or your own body weight to stimulate specific muscle groups. Exercises are usually short in duration, but require high intensity.
Effects on Muscles: Strength training leads to an increase in muscle mass and strength. It helps in body modeling and muscle shaping.
Calorie Burning: During strength training alone, you burn fewer calories compared to aerobic training, but there is an increase in the so-called thermogenic effect, which is the amount of calories your body burns after training.
Improving Bone Density: Strength training can increase bone density, which is beneficial in preventing osteoporosis.
Posture Correction and Body Stabilization: Strength exercises help improve posture, balance and muscle stability.
Afterburn Effect: Strength training can lead to the so-called "afterburn effect," meaning that the body burns calories even after the workout is over in order to regenerate muscles.
An optimal training plan can include both aerobic and strength training elements to ensure comprehensive physical development and achieve a variety of goals, such as maintaining heart health, burning calories, increasing muscle strength and shaping the body.
Training for weight loss - realistic goals
Realistic training goals are key to achieving success and staying motivated. Here are some examples of realistic training goals:
1. Reduction in Body Mass: If your goal is to lose weight, set a specific amount of pounds you would like to lose in a certain period of time. For example, you might set a goal of losing 0.5 to 1 kg per week.
2 Increase Stamina: You can set a goal to improve your fitness by increasing your endurance during cardio. For example, you can plan to run for a longer distance or cycle for a longer period of time.
3 Build Muscle Mass: If you are interested in building muscle, identify the specific body parts you would like to develop, such as increasing the circumference of your arms or legs.
4 Improving Exercise Technique: The goal may be to improve technique in performing certain exercises, which will minimize the risk of injury and increase the effectiveness of training.
5 Regularity of Training: Set a goal of doing workouts regularly. For example, you might aim to exercise 3-4 times a week.
6 Healthy Lifestyle: You can aim to improve your overall health by changing eating habits, increasing physical activity and reducing stress.
7 Completion of a Specific Sporting Event: If you are going to participate in a specific sporting event, such as a marathon run or triathlon, you can aim to complete the event.
8 Improving Mental Self-Care: The goal can be to reduce stress and improve your well-being through regular training. You can track your energy levels, sleep quality and emotions.
9. gaining New Skills: If you are a beginner, the goal may be to master a new sports skill, such as learning to swim or ski.
Remember that training goals should be measurable and realistic. Don't set goals that are too ambitious and may discourage you. It is also important to track your progress and adjust your goals as you achieve results.
Workout for weight loss - what should you remember?
- Choose physical activity that you enjoy.
- The best combination is to do strength training and cardio.
- Before engaging in physical activity, consult your health condition and your doctor.
Sources:
https://www.healthline.com/nutrition/best-exercise-for-weight-loss
https://www.forbes.com/health/fitness/best-exercises-for-weight-loss/
https://www.womenshealthmag.com/weight-loss/a39359535/weight-training-for-weight-loss/
