Obesity is a big threat to public health in the modern world. WHO studies estimated that about 13% of world population is obese. This number is only increasing day by day.
Doctors and experts have also established a relationship between obesity and various diseases. Hence it is important to maintain a healthy body weight.
People who are underweight have to maintain a protein-rich diet to increase a decent muscle mass. Meanwhile, people suffering from obesity need to burn more calories than they consume. This creates a calorie deficit. Thus weight loss is possible.
– Cardiovascular exercises:
These exercises do not directly burn calories, but these help in warming up the muscles and strengthen the lungs and heart before a workout session.
Running, cycling, swimming, trekking, skipping, etc. are included in cardiovascular exercises. These exercises help reduce the stiffness of muscles and joints that may have occurred by long office hours.
– Strength training:
Most people have a misconception that strength training is only possible in a gym facility. They also think that only males should volunteer for this training.
However, this is not true. Strength training aims to strengthen muscles by repeated tear in the microfibers of muscles. After the damage is done, the body heals itself but reinforces the torn fibers.
Maintaining this type of training requires a lot of calories. If you are able to burn more than you consume, then you can lose weight.
– Combination exercises:
These are easy ways to burn 100 calories at home rexercises developed by combining two basic exercises. Example of this is given by burpees.
Gently squatting down and then a push-up and then jumping up counts one burpee. It is basic and requires no equipment.
Mountain hike is also a well-known calorie burner. Place yourself in a stand-by push-up position. Next, bend one leg and touch its knee to the alternate elbow. Repeat this with each leg alternately.
This is a core-strengthening exercise. The core muscles are activated by staying stiff against gravity.
In the stand-by push-up position, just let the core get all pressure of gravity. Doing this 2-3 minutes for 3-4 times daily can affect your weight loss goals.
There are many variations of planks to either make it difficult or to make it easier. Make sure to know the correct form and style of performing each one of them. Otherwise, you might end up injuring yourself.
Yoga is the best way to maintain an active body and mind. Combining yoga with previously mentioned exercises can help you lose weight.
The various asana of yoga are aimed at overall muscle activation. This can be helpful as a way to stretch and increase agility.
Some asana can be very difficult, however prefer only those which you can perform otherwise some serious injury may occur.
There are many self-help publications available to gain basic knowledge of yoga. This means it will also save you money and time.