How to exercise for 1 hour a day to lose weight

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According to a study published on the American College of Sports Medicine website, one hour of vigorous exercise every day lost more weight than people who exercised only 2-3 times faster heart rate. times a week

Some of the reasons come from People who exercise regularly tend to eat more food to replace the part that has to be exerted on exercise. For people who only exercise a few days a week, they don’t burn as many calories from their diet as they do every day.

In addition, regular vigorous exercise increases the hormone leptin. that helps to reduce the appetite for more

How to exercise for 1 hour a day to lose weight is definitely effective.

John Basedow, the trainer who takes care of the beautiful body. Of many celebrities said “There is nothing better than a combination of weight training and cardio for effective weight loss. You can do 30 minutes of cardio exercise to get your heart rate up. And stimulate the body into fat burning mode.”

Start by warming up with a basic yoga- like stretch for 5-10 minutes, then start with a brisk walk on the treadmill, light jogging in the park, cycling, or aerobics.

“Then I started doing weight training exercises to strengthen the muscles in different areas. of the body become stronger Reduce injuries during future cardio exercises. You can choose to lift weights with dumbbells at the weight that suits you.”

It is recommend to lift dumbbells or use an exercise machine. That focuses on the pectoral muscles for 3 sets of 10 reps, then work on the back muscles. Arm muscles, dorsal muscles, and lunges while holding dumbbells (stand straight, take one step forward. Shift the weight to the front foot squat down in front return to standing position switch leg to the other side Continue with squats (stand straight, feet slightly spread, hold dumbbells, arms straight on both sides. bend both knees. Hold a little and then return to an upright position.) Do crunches (sit ups), then cool down or cool down by stretching the upper and lower core muscles.

for various exercises Can ask for advice from a trainer. To exercise with the correct posture avoid injury and make your workouts as effective as possible

The key is to allocate the time to exercise both cardio and weight training equally or similarly. Do not exercise just one hour a day and control diet. Don’t eat foods that are too high in energy. Avoid excess flour and sugar. and get enough rest Guarantee that you will lose weight effectively and sustainably.