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How much should I do physical exercises if I’m not on a diet, but I occasionally arrange fasting days?

The body must “work out” any food. For example, in order to burn the calories obtained with a portion of ice cream, you need to walk at a brisk pace for 40 minutes; in order not to deposit a piece of cake in excess weight, you should run for 20 minutes. Do not forget that with a sedentary lifestyle, it is almost impossible to lose weight, even if you constantly limit yourself in food. At least moderate, but daily physical activity is necessary! By the way, it is noticed that moderate physical activity reduces appetite.

My mother, who looks 30 at the age of 48, always says to me: “Do you want to lose weight? Then the mouth is locked, and the legs are on the bike.” And what kinds of sports for people who are not too prepared for this better contribute to weight loss?

Cycling improves blood circulation and trains the muscles, primarily of the buttocks and legs. Start driving for half an hour every other day. Gradually increase the duration and intensity of cycling trips. To start, choose a flat section of road, do not push the pedals too much. And so that the back muscles do not strain, install the seat below the steering wheel.

Gentle running (jogging) is an excellent health remedy! But just make it a rule to run away from noisy highways. Otherwise, you will cause more harm to the body than good! Beginning athletes are shown fast walking. It improves blood circulation, supplies the body with oxygen, gives the muscles a good training.

Swimming is ideal for almost everyone. The movements that we make when swimming in any style help to restore the elasticity of connective tissue and reduce the effect of”orange peel”. Under water pressure, soft drainage occurs – the lymph flow is activated, the stagnant tissue fluid is actively excreted from the body.

Roller skating not only gives incomparable pleasure, but also helps to improve coordination of movements, and, in addition, it is an excellent training for the cardiovascular system and for the muscles of the thighs, back and buttocks.

Do what you like most, or a little of everything. But do not postpone physical education classes until the summer – in winter, feel free to get on skis, put on skates. And, in the end, go more! Walking is the simplest and most effective type of physical activity. Try to walk for at least half an hour every day. But do not stand still, imagining that by doing so you bring great benefits to the body – for example, walking a dog. It is necessary to walk quickly, trying to take wide steps, keep your back straight, while not straining. Use every opportunity to walk, and not only horizontally, but also vertically: forget about elevators, go up and down the stairs on foot, go up and down the escalators in the subway. Very quickly you will get into the taste and feel how your legs have become stronger from such seemingly nonsense, your buttocks have become more elastic, and your gait has become lighter and springy.

After giving birth, a saggy tummy was left. Help, tell me the exercises from the abdomen.

  1. Stand with your legs wide apart, put your hands loosely on your hips and move your pelvis to the right and to the left as much as possible. Then put your hands on the back of your head and make smooth turns with your torso from the hip to the right, then to the left.
  2. Lie on your stomach, lift the shins of your legs bent at the knees and cross your feet. Lean on your hands, placing them in front of you. At the same time, the spine remains absolutely straight, and the abdominal muscles are very tense. Bend and straighten your arms.
  3. Lying on your side, bend your knees. Lean on your forearm. The elbows and shoulders should be on the same line. Strain the abdominal muscles extremely, lift the pelvis and maintain this position for a few seconds, then lower the pelvis.
  4. Lie on your back, legs bent at the knees. Spread your hands to the sides at head level, palms up. Slowly lift the pelvis off the floor, fully concentrating on this movement. Repeat the exercise 10-15 times.
  5. Sitting on a high stool, spread your legs wide apart. Cross your arms behind your head. Bend 16 times to the left, then the same amount – to the right side. After that, relax extremely, making light side turns.
  6. Sit on the floor, lean on it with both hands. Slowly lift your straight legs over the stool, then lower them. Repeat the exercise at least 8 times.
  7. Move your body weight to your right hip. Put your hands on the stool, bend your knees. Raise and lower your left leg 16 times. Then do the same exercise for the left hip.
  8. Lie on your back, bend your legs at the knees, put your shins on a stool. Lift your right shoulder off the floor and swing your arms over your left hip. Repeat the exercise in the other direction.
  9. Lift your legs perpendicular to the floor, put your hands along the trunk. Pulling your knees up to your chest, lift your buttocks off the floor. Hold this position for a while, then return to the starting position. Repeat 15-20 times. The exercise can be complicated by lifting the buttocks off the floor with an upward movement of the legs. At the same time, the legs will rise not due to the amplitude of the movement, but by the tension of the abdominal muscles. The buttocks come off the floor quite a bit.
  10. I. P.-lying on the floor, hands behind the head, the left leg is bent and lies on the thigh of the right leg. Resting your left shoulder on the floor, “twist” the torso, stretching the right shoulder to the left knee. Return to the I. P. Repeat 15-20 times in each direction.

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Dr. Iver Sanders

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