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21 maja 2019 3:14

Does fitness lose weight?

Why does it happen that despite regular exercises you don't see any results?

1. increased fatigue - quicker weight loss

Error. Actually, moderate effort is better, but long effort. Rolling on exercises in a short time gives only faster fatigue and shorter effort, so there is no time to burn fat. It is worthwhile to keep an eye on the heart rate level during training. This is determined by calculating the maximum level of HR. Its design is very simple: 220 - age = max. HR. By maintaining a heart rate of 65-75% HR, fat reserves will be used up.

2. the best stepper for slim legs

Another error. However, you should remember to distinguish between steppers and steppers, because they are two different devices. Steppes are used e.g. during aerobic classes, and then the girth of thighs or calves is not affected.

Stepper, on the other hand, imitates to a large extent climbing stairs. It's a heavy form and if you don't pay attention, you can even increase the circumferences of your legs.

3) Classes 2-3 per week are enough

It depends. WHO suggests daily exercise. The truth is that systematics gives the best results, from condition through appearance and well-being. When drawing up the exercise plan, one should take into account the real time, which is able to be spent on exercises. So even two or three systematic workouts a week are able to deliver better results than a sudden spurt with very rare exercises or a short period of intense effort. It is said to be at least 6 weeks of regular activity with an appropriate selection of exercises.

Aerobic exercises

4. intensive aerobics quickly burns fat

This is not true. This type of exercise with different accessories could lose weight if conducted properly. These are only exercises inspired by aerobic training, i.e. those that accelerate fat burning. Constant intensity and long duration (min. 40 min.) is the most effective. Such group classes are often not conducted properly and prevent fat burning. This is mainly due to the lack of division into groups of advancement, uncontrolled pulse, introduction of too strenuous exercises and pace, and different intensity of these exercises. In this case, these exercises only lead to an improvement in condition.

5. there is no need to follow a diet for intensive exercise

Of course, this is not true. You can even spice up extra pounds without a proper diet. Intensive exercise requires energy, which comes from carbohydrates, e.g. bread, pasta, etc., with the simultaneous breakdown of proteins (muscle building block). So if there is a lack of these ingredients in the diet, then muscles will not regenerate. The body will then draw on the muscles and the fat will remain as a reserve. By adding the wrong ingredients, e.g. simple sugars, you can prepare for the next kilos.

6. exercises will help you to achieve specific parts of the body

The burning of body fat depends on the personal predisposition of the body. It is very difficult to lose weight from one particular part of the body, most often - to the dissatisfaction of practitioners - the weight will start to fall from other parts as well.

7. gym gives rapid muscle mass gain

Depends on expectations. There are three types of exercises in the gym: for muscle strength, mass or endurance. The growth itself will depend on the mass exercises, which require the use of loads and long breaks, because such trainings damage the muscle fibres - hence the time needed for their regeneration and, as a result, muscle circumference growth. If you don't want a larger muscle circumference, then endurance training should take place.

Meal after the training

8. not eating after training

Error. Training uses the energy accumulated in the body, first from carbohydrates and then from fats. When burning fat tissue, carbohydrates need to be replenished after training, which will stop the body from using muscle energy and force it to use fats.

9. just to move

Error. It is clear, of course, that movement is important, even a walk. It should be remembered, however, that if you are focused on a specific goal, the training must be specifically tailored to the person and his or her expectations in terms of effects.

If the exercises do not bring results, mistakes creep into the training: e.g. too rare exercise, or too frequent effort, insufficient intensity of exercise, poor diet or simply badly performed exercises. Then it would be good to contact a trainer who will correct the behaviour and direct it to the right track. Tiring yourself with activities that do not fit your personal preferences (e.g. unwillingness to exercise in groups or in the gym) will also not bring the expected results, as it will lead to a quick discouragement and discontinuation of exercises.