Aerobics for Weight Loss: Know the activities that help you lose weight

The expert indicates which are the most effective strategies for each type of person

What is the best aerobics for weight loss? This doubt is common in physical activity practitioners, especially beginners. After all, anyone who has never made it to the gym has looked at that wide variety of equipment and wondered: which one is best for weight loss? Or even for those who carry out collective or outdoor activities, it is normal to reflect on which mode is the most effective in burning fat.

And it is actually possible to walk, run, swim, cycle, play football, volleyball or basketball. All sports will help eliminate that uncomfortable tummy. Weight training also plays an important role in the weight loss process. According to sports consultant, physical educator and pedagogue, Leandro Twin, what matters most is not what, but how each of these activities is carried out.

For him, there is no right aerobics to lose weight. What will bring results in this aspect is the calorie deficit: spending more calories than you ingest. “Basically, all cardio will burn the same amount of fat. It all depends on the heart rate you sustain from exercising. So if you sustain 150 beats per minute by pedaling or running on a treadmill, the results for weight loss will be the same. “, explains the expert.

Based on this principle, the first criterion for selecting the best aerobics for weight loss is simply the taste of each person. So those who love to run should run, those who love to swim should swim and so on. Taking pleasure in what you do is one of the best ways to achieve regularity and longevity in physical activities. However, when the goal is just to lose fat, there are also some strategies for maximizing results, based on each person’s individuality.

Vary so you don’t get sick

Doing the same activity every day, no matter how pleasant it is in the beginning, tends to become cumbersome and boring in the long run. Therefore, it is also important to vary the types of aerobic exercises. A few days of cycling in the park, playing soccer with friends in another, or running on the treadmill at the gym are some options. The most effective, in this case, is to maintain the daily regularity of the activities, whatever they may be.

There is also the option to vary the activities in the same workout. In gyms, for example, you can do a few minutes on the treadmill, then cycle for a while and finish the aerobics on the stair simulator. According to Leandro, it is up to the physical education teacher to understand the student’s preferences and to outline the best possible strategy, respecting the individuality of each one.

The professional cites the teachings of the pedagogue Paulo Freire to exemplify the situation. “He characterized the teacher as the one who loves his student. He didn’t talk about more knowledge, more repertoire, better teaching. He said ‘that’s what your student loves.’ And that’s important, because if we love our student , we will do it as if it were for us. We will take our knowledge and personalize it, so that the student’s journey is enjoyable, “says Twin.

Fasting aerobics, before or after weight training: which is best for weight loss?

Deciding what time of day to do aerobic exercise to lose weight can be difficult for some people. However, there is no general rule to follow. Again, it is necessary to analyze the conditions, individualities and strategies of each individual.

Some people believe that doing fasted activities, just when they wake up, is more efficient at burning fat. However, as Twin said, what will determine the weight loss is the calorie deficit. And the more intense the exercise, the greater the calorie expenditure. Performing strenuous exercise on an empty stomach is virtually impossible, so fasted activities are generally lighter and more moderate. However, it can be a good alternative for those who follow a strict diet and don’t have a lot of energy during the day.

Now, performing aerobics before or after weight training will depend on the goal. “We know that when we start training, after a good warm-up, that’s where we have the best energy levels,” says Twin. According to him, if the goal is to prioritize carrying out aerobic activity, such as running or pedaling better, it is recommended to perform this workout before weight training, or at separate times of the day.

But if the goal is simply to lose weight, the choice must be another. “My energy peak I use for weight training, which generates energy expenditure, but makes the muscles work. The more muscle, the lower the percentage of fat you have. And then, after training, I use the aerobics simply to spend more calories, “said the coach, who recommends doing aerobic activity at least three times a week, lasting about 1 hour. “It is worth mentioning that this is a standard and generic recommendation. There may be different scenarios for those just starting out,” he adds.

workout to lose weight

As the expert explained, there is no specific workout to burn body fat. “For people who want to lose weight, any type of aerobic physical activity that supports a moderate to intense heart rate will be effective,” says Twin. The big problem is that intense activity for one individual will not necessarily be intense for another.

A good way to calculate what’s intense for you is to run an equation suggested by Twin. Where you subtract 220 from your age. For example, suppose the person is 20 years old. Your maximum heart rate will be around 200 beats per minute. “Work 70% to 80% of that heart rate. This is a good area for us to explore fat burning and fitness improvement. So any exercise you can sustain at that speed, or a mix of exercises, he’s an excellent aerobic, “says the coach.

The big key to effective weight loss training is knowing how to manipulate your heart rate. A well-trained person, for example, will have to run at high speed to reach the ideal frequency. However, an obese individual can achieve the same heart rate with a simple walk. This is why the best aerobic exercise for weight loss varies from person to person.

Source: Terra

Benjamin

Benjamin Smith is a fashion journalist and author at Gossipify, known for his coverage of the latest fashion trends and industry insights. He writes about clothing, shoes, accessories, and runway shows, providing in-depth analysis and unique perspectives. He’s respected for his ability to spot emerging designers and trends, and for providing practical fashion advice to readers.