Dancing
The easiest way to do home dancing is to lose weight. You do not need special expensive equipment. Sports form is also not required. Only a desire and a good mood are necessary! And seven-year-old girls, and seventy-year-old grandmothers are equally pleased to dance. And recently dances generally experience a second birth. They are fond of not only ladies of all ages and professions, but also solid businessmen in years. This is understandable: what kind of sport brings so many joyful emotions, so many pleasures! Danced an hour - and no depression, no aggression, no apathy - everything splashed out in the dance! A fine mood after a dance is guaranteed. Yes, and energy costs are decent: actively dancing an hour to lose weight, you lose 400 calories. Even slowly waltzing with a partner for 10-15 minutes, you will burn at least 80 calories. But do not fret yourself with the thought that you drive fat, once a week at a disco. Yes, you will destroy some of the calories, but in the intervals between the dance parties you will surely have a bite of two or three cocktails, chips, nuts and other "dry food" or sandwiches with cakes. And as a result, not only do not drive, but just gain extra pounds. So, still, be serious about dancing. Initially, it is desirable to engage in dancing under the guidance of an experienced teacher. And train at least 3 times a week and at least 30-40 minutes. So it will be more reliable!
Run
Running is the sport most loved by women all over the world. Sports running is the absolute champion in the fight against excess weight. Millions of women around the world daily jog to lose weight and adjust the figure. If the newfangled trends like aerobics, rollers or simulators do not appeal to you, feel free to choose a run. If you set out to lose weight as much as possible, keep in mind that running should be low-intensive and long-lasting. All these requirements correspond to jogging. And continuously run will have at least 25-30 minutes and at least 3 times a week. And energy costs directly depend on what route you choose for the cross. For example, 15 minutes of running uphill will take from you about 480 calories, and on a flat track - about 300 calories. If you do not want to run around the dusty, dirty streets, buy a treadmill - you can do this kind of sport at home. You can simulate running from the mountain and in a straight line, alternating the pace. In addition, the computer will show the calorie consumption during the workout. Convenient, what to say! The only caveat: do not run in anything! Only quality sneakers will protect your feet from injuries.
Cycling
One time on bicycles only pensioners and schoolboys rolled. Now cycling has become a very popular sport. Let's not talk about mountain bikes - it's for an amateur. We will discuss the advantages of traditional cycling better. On energy costs, he is somewhat inferior to the run, but surpasses dancing, rollerblading and skating. If you are determined to lose weight, you will have to pedal at least 3 times a week and at least 30-40 minutes. At a speed of 20 kilometers per hour you can say goodbye to 130 calories. And it's only 15 minutes! Cycling is suitable, above all, for women with fluffy hips, because it helps to get rid of fat deposits in these areas. But keep in mind that with prolonged (2-3 years or more) regular exercise, it is possible to increase the volume of the thigh muscles. If this prospect does not please you, try not to give too much load to the wheel. In particular, avoid climbing uphill. To engage in this sport at home, it is enough to buy an exercise bike. This is especially true in large cities.
Aerobics
Also one of the most popular sports for women who want to lose weight is aerobics. Aerobics, as a sport, originated in America. At us this kind of sports basically are engaged by representatives of a fine half. And in America, it is willingly engaged and men, but for the time being, strong sex for some reason prefers other sports. Well, that's not the point. The main thing is that we women know that aerobics strengthens the heart and blood vessels, tightens muscles and effectively burns fats. And the higher the tempo, the more you lose calories and lose weight. For a 45-minute aerobic exercise, you can easily lose 250 to 400 calories. However, if you are new to aerobics, keep your pace slow at the first training sessions and do not perform complicated elements! Otherwise, you will get tired and disappointed that you can not do everything right. Have patience and after a week you will see that you are able to cope even with complex exercises. The most popular now among the slimming aqua aerobics (classes in the water), step aerobics (walk up and down to the "step" - step) and power aerobics (dumbbells, barbells, etc.). You can buy a cassette and do at home your favorite sport. But keep in mind that there will be nobody to correct your mistakes, so it's better to visit at least 2-3 classes in the gym and consult with professionals.
Sex vs. Calories
This popularly loved "sport" is the most domestic one. However, they are not recommended to engage in young underage girls. The rest can be dealt with as often as you wish. During sexual intercourse about 250 calories are burnt. True, if it lasts not 10 minutes, but an hour. If you happen to have an orgasm, it will also take away your extra calories. Although not as much as we would like: energy for orgasm is 400 calories per hour, but, alas, this remarkable state lasts only a few seconds. Therefore, the conclusion is one: have sex more often and better - in this case you will really be able to lose those extra pounds and lose weight. Well, if only 2 kg, rather than 10, "dissolve", as you expected, do not be upset. Sex marathon still went to your benefit! After all, intimate "training" in the most remarkable way affect the body, incidentally curing migraines, improving blood circulation, and even preventing cancer. And besides, because nobody prevents you from diluting this kind of "sport" to you with others, about which we already spoke above, is not it?
Swimming
About a woman's favorite sport - swimming - we will not talk for a long time. And so everyone knows that this is an extremely useful sport in every respect. Recall only that cool water perfectly massages the body, eliminating cellulite, perfectly hardens and strengthens the immune system, relieves nervous tension. Well, of course, swimming helps in the fight against fatty deposits. If you want to lose weight, visit the pool (on the river, lake, sea) at least 3 times a week. For one training you can lose about 500 kcal. The higher the tempo, the higher the calorie consumption. But try not to stay in the water for hours, otherwise you will put the kidneys under increased stress (sweating is impossible in the water). And before training, do a few sit-ups, bends, wave your arms and legs - this will help to avoid cramps.
Walking
If you just start playing sports or going back to it after a long break, walking is the ideal option! Simple, affordable, and no cost. Put on your shoes more comfortably - and forward, conquer the space. By the way, about spaces. If you overcome the average pace of 1.5 km, get rid of 100 calories. At the initial stage it is enough to "walk about" three times a week for 20 minutes. When you feel that it is not enough, increase the distance and pace. Ideally, it would be good to walk fast 5 times a week for 30-45 minutes. After two weeks, you will feel that it is time to suture your clothing.
And if you want to lose weight even faster, we suggest that you "heavier" yourself. Attach some weight to the ankles, back and waist (you can simply put on a backpack) or pick up a small dumbbell. On energy costs, "heavy" walking approaches and even surpasses the race. Unless, of course, you can not drag along, but go at a rapid pace. Going 1.5 km with a weighting, you burn about 160-180 calories, and that's already a lot!
Be in shape at any age
If you want to double the effect of training, choose the kind of sport that best suits your age:
20 years. You are young, energetic, full of energy. At this age, you are most suitable team sports, for example, volleyball, basketball. Do not want to run with the ball? Well, then, do aerobics: fun and effective! It would be nice to go to the gym once a week to tighten the muscles on the simulators - this strengthens the muscle mass. And in principle, at your age you can do everything little by little - it's fun and never tires!
30 years. You feel young and healthy, but the process of aging has started slowly. In particular, metabolic processes have slowed down, and you with horror understand that in any way you can not lose an extra 3 kg for a whole year. While not so long ago, it was enough for you to sit on a diet for a couple of days. In addition, at this age, as a rule, everyone actively pursues a career, which means that nervous overloads are unavoidable. To strengthen health, lose weight and relieve stress will help regular classes in the gym. This will quickly return the muscles to their senses and correct the figure where necessary. If the "iron" does not inspire you, try to do my favorite women's sports - dancing, aerobics and jogging.
40 years. Most of the 40-year-old women tend to sit more than they walk. A sedentary lifestyle inevitably leads to the fact that muscle mass is gradually replaced by fat. Therefore, you just need to do everything to strengthen muscles and get rid of fat stores. Choose a women's sport for your taste: aerobics, running or biking. Or do yoga. And during the day, move as much as possible!
50 years and older. At this age, in any case, do not forget about playing sports! Non-intensive loads, such as swimming and walking, protect the joints, relieve pain in the lower back and strengthen the muscles. At this age, exercises for flexibility and stretching are also useful. As Chinese scientists have found out, slow physical exercise strengthens bones and muscles and reduces the risk of osteoporosis. But - a very important point! - If you seriously decide to go in for sports, look for a competent coach, or you can harm your health.
Do you think that maintaining an ideal weight form at any age is practically impossible? You are deeply mistaken! As experts have calculated, it is enough to burn only 4 calories per 1 kg of weight per class on a weekly basis! This means that in a week we should get rid of an average of 200-250 calories. And this "on the shoulder" of any sport, even calm walking. The main thing - do not sit-lie on the couch, but move! Well, if we did not convince you and you prefer a sofa, spend this time with benefit, inspiring yourself that your muscles become stronger and stronger day by day. American physiologists have found that muscles can reduce not only from physical exertion, but also from impulses coming from the brain. Therefore, choose a workout for the soul - physical or "mental" - and for the cause!
Taking a favorite sport is exciting and fun. About 70 percent of women think so. 50 percent of women are trained with the only purpose - to lose weight and tighten the muscles. And 30 percent of women believe that the sport helped them to make new friends and expand the circle of communication. What kinds of sports to do at home to lose weight - decide for yourself. The main thing is not to sit on the couch!