Which Exercise is best for Weight loss at Home?part-2
weight loss
5. Squats:
Squat exercises are known as muscle strengthening exercises. The main aim of this exercise is to improve the lower part of the body. Squats help burn calories and prevent fat from accumulating in your lower part of the body. This exercise helps improve your mobility and also balance. A beginner should aim for 3 sets of 12–15 reps of at least one type of squat to expect better results.
How to Do:
● Stand straight with your feet wider than your hip width with toes facing front.
● By bending your knees and ankles push your hips back.
● Sit into a squat position by keeping your heels and toes on the ground.
● Keep your knees bent to a 90-degree angle and pose yourself parallel to the floor.
● Straighten your legs by pressing your heels and return to the standing position.
6. Lunges:
A popular strength training workout that strengthens and tones your lower body and improves overall fitness and athletic performance. Lunges mainly focus on strengthening your back, hips, and legs.
Lunges help in building lean muscle and reduce body fat. It is important to push yourself and include lunges in a high-intensity workout routine with the help of heavyweights. The single-leg movements involved in this workout stabilizes muscles to develop balance, stability, and coordination.
How to Do:
● Stand straight with your back and abs upright.
● Bend your knee by keeping your right leg in the front.
● Now, bend your knee until your right thigh is parallel to the ground and left one perpendicular.
● Keep your front knee above your heel.
● Come back and bring your feet together.
● Repeat the above steps with your left leg.
● 30 reps of alternate lunges are very helpful.
7. Yoga:
Yoga, a 5000-year-old transcription has proved to be an effective weight loss therapy. It is believed to be developed by Rishis and Brahmans and has 5 basic principles: Exercise, Diet, Breathing, Relaxation, and Meditation.
The combination of Yoga and healthy eating has proven beneficial as it helps to lose weight along with keeping your body and mind healthy. It also improves your mindfulness and relation with your body.
Along with weight loss as its benefit, Yoga has more benefits to offer such as:
1. Improved Cardio Health
2. Increased Muscle tone
3. Balanced Metabolism
4. Improved Respiration
5. Increased Flexibility
6. Stress Management
Click here to know more about weight management and weight loss.
Some of the yoga poses that should be practiced for weight loss are:
1. Warrior Pose:
2. Triangle Pose:
3. Shoulder Pose:
4. Bridge Pose:
5. Bow Pose:
6. Plank Pose:
7. Downward Dog Pose:
8. Sun Salutation:
Calories Burned With Different Exercises:
Jogging/Running -> 372 to 700 calories per hour
Skipping Rope -> 500–1300 calories per hour depending on weight
Planking-> Between 2–5 calories per minute (120–300 calories per hour)
Mountain Climbers Planks->650–700 calories per hour
Pull ups ->1 calorie per pull up
Push ups ->About 171 calories within 15 minutes (around 343 calories in 30 minutes)
Squats ->19–44 calories per every 5 minutes (100–222 calories for every 25 minutes)
Lunges ->90 calories per 15 minutes
Yoga ->Between 180 and 460 calories per session (highly dependent on the type, intensity, duration of the session).
Best time to exercise:
Perhaps the best time to do your daily workout routine is early in the morning. The main reason behind this is that exercising on an empty stomach is the best way to burn stored fat. Even if you feel irritated by the early alarm clocks at first, it will slowly become a habit for you, a good one at that. Say, you wake up every day at 7 am in the morning. This way your biological clock shifts earlier, thereby making you tired quickly in the evening or night. This helps in maintaining the schedule diligently.
However, there have been studies that suggest that working out in the evening can be better as our bodies use lesser oxygen during that time, which may help enhance our performance and in turn lose weight. Nonetheless, the studies are quite limited and the majority of researchers direct towards morning as the favoured time to exercise if you want to lose weight at home.
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