To lose weight it may be enough to refine our diet and
eliminate certain products from it. But if we also add the physical exercise
component, the benefits and results will be better.
As we will see below, there are certain exercises that
provide us with a series of benefits when it comes to losing weight that
everyone should perform unless they have an injury or functional limitation
that prevents it. These exercises are usually those that involve large muscle
groups and that force us to move a large muscle mass while performing it.
Differences between "losing weight" and "losing fat"
The first thing to point out is that it is not the same when
we talk about "losing weight" than "losing fat", although
it is normal to hear someone "I have lost weight."
A person's weight is the sum of their muscle mass, their
bone mass (bones), their fat (both body and visceral) and their organs. Since
the two factors that most tend to vary are muscle mass and fat mass, when we
refer to the issue of weight we are referring to these two factors.
However, when talking about " weight loss ", we
are indicating that we have lost both fat and muscle, and this can be a problem
if the loss of muscle mass is very large or if it lengthens over time. A clear
example is the elderly, who tend to have little muscle mass, with all the
problems that entail ( hence physical activity is promoted among the elderly ).
On the contrary, when we talk about " fat loss ",
we focus exclusively on that, although we may lose a minimum amount of muscle
mass. In addition, by losing fat, our body is suffering a body recomposition,
and we are losing volume and we are becoming more defined or more compact as we
reduce our body fat percentage.
What exercises are most effective for fat loss?
Within the wide range of physical activity when talking
about exercises that are more effective for losing fat , I would personally opt
for those that involve several muscle groups, the so-called compound exercises
, since to perform the movement they will require the participation of several
muscles, which translates into a higher caloric expenditure and therefore,
greater fat burning . Of course, when you leave the gym do not go directly to
the Burger King, because then it will not have helped.
The burpees are a great exercise for both strength gains and
fat loss, as well as involving almost all of our muscles, contribute to the
further effect known as EPOC (stands for oxygen consumption after exercise),
which It is what helps us burn more fat for a long time after training. In
addition, this exercise can present different variants that make it more fun or
complicated. As a general rule, burpees are hated or loved (just like dominated
ones).
For beginners who do not know how to do this exercise, in
Vitónica we explain the keys to perfect burpees.
Although with this exercise we mainly work the power of the
lower train, if we do it at a sufficiently intense and high speed, we will
achieve an effect similar to that of the burpees, contributing to COPD and
subsequent fat burning.
In addition, like almost all the exercises, the jumps to the
drawer admit multiple variants not to get bored.
An exercise that, like burpees, is loved or hated in equal
parts. Although it is an exercise that will especially affect our back,
depending on the type of grip we use (prone, supine or neutral) we will request
the greater or lesser involvement of other muscle groups such as the shoulders
or arms.
On this exercise a warning can be made: for those people who
have or have had shoulder problems, I would advise against using the prone grip
due to the instability position to which we submit to the shoulder joint, which
is placed in a gesture of abduction plus external rotation and this is not
good. I don't want to say with this that you are going to get injured, but it
is always worth minimizing the risks. Or not?
This exercise could be cataloged almost like the star
exercise of all existing ones since in addition to being able to do it
practically anywhere and without the need for material, its mechanics allow us
to devise an almost infinite number of variants. Its main objective muscle is
the pectoral, but depending on the opening of arms that we use and the
positions, we can request to a greater or lesser extent the work of other
muscles such as the triceps.
This exercise could be included in the same section as the
burpees or the jumps to the drawer: it will serve to gain strength (the ropes
used here are not those of tending clothes precisely), they will put our hearts
to thousand and will contribute to what we have called COPD, increasing fat
burning after exercise.
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