Just the temperature drop to forgetting the academy. In addition to the desire for a bed we enjoy a little warmer, left definitely enjoy the diet appetizing, however, typical of the winter calorie meals.
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If you are facing the dilemma of not wanting to hide the body during the summer, know that it is possible to eliminate weight in no time with aerobic exercise. According Givanildo Netherlands Matias, physiologist and director of the Test Trainer is during aerobic activity that fat is predominantly used as a source of energy and contribute to weight loss.
"Aerobic activities are those that have a basic principle of long duration and low or medium intensity. Therefore, we perform them for a much longer period than an anaerobic activity," explains physiologist. These exercises have a minimum duration of 30 minutes and can reach 1h30h, depending on the degree of intensity and profile of the practitioner.
Want to get ready for the summer? Then learn five activities that help reduce excess weight, according Givanildo Matias:
Boxing
It is a mode that fits within the martial arts and is very widespread in the academies of Brazil. Boxing improves overall fitness, perception of time and space, reaction time, speed, socialization, coordination and definition of arms. Caloric average 1h training is up to 700 calories.
Care before practicing: whether has no damage in the joints of knees, shoulders and spine and not get excited much in practice.
Race
It is the fastest growing sport in Brazil and undoubtedly physical activity more democratic, because it can be practiced anywhere. The average caloric 1h training is up to 600 calories. Practice improves cardio respiratory fitness, reduces stress and improves self-esteem.
Cautions before practice: how is an activity that has much impact, not to perform if you have problems in the knees and ankles? Use suitable clothing and footwear and never exceed your limits. If possible, accompany your workout with a heart rate monitor.
Indoor cycling (spinning)
It's a cycling class within academia, but with a different bike. As practiced in gyms with intense sound, the student has greater motivation. The caloric expenditure at 1pm is up to 700 calories. Besides defining the legs, the modality improves cardio respiratory system.
Care before practicing: a lesson to be drawn is not very interesting for beginners. Otherwise, try to avoid doing work lower limb muscle on the same day.
Jump Rope
An exercise which is also very democratic, since the accessory is used with the rope and on his hands it can be carried anywhere. It consists of a very challenging and intense activity. The caloric expenditure 1h implementation is up to 800 calories. And it provides muscle strength in legs, improves coordination, fitness and ability to balance.
Cautions before practice: an activity is very intense, so it can not be sustained for long as the others. The ideal is to make some breaks. Otherwise, the other concern is for those who have any injury that may be committed to high impact activity causes.
Elliptical
It is a machine used to simulate stair climbing, walking or running. Its main difference is that doing so also using your arms as support, which ends up bringing very interesting energy expenditure. Another advantage is the lack of impact which reduces the risk of injuries. Practice improves cardio respiratory fitness and aid in the definition of arms and legs. The caloric expenditure at 1pm is up to 700 calories.
Cautions before practice: some people use thinking they are sitting on a bike and that is wrong. Therefore, for the movement out closest to the ideal is necessary to move the hip along with the movement of the legs.
Matias stresses that, for effective weight loss, healthy eating and in smaller quantities is essential. Hydration must also be different. "These activities will bring a greater dehydrating to the body which, in turn, alerts you to the need to drink more water," he added.
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