It is now widely demonstrated, regular physical activity protects against most major diseases (cancer, diabetes, obesity, cardiovascular diseases ...). But if sports is also a very effective help to refine our shape or lose weight if physical activity is associated with a balanced diet. What are the recommended sports and to what effect on our figure?
He makes sport to lose weight?
No, sport by itself does not lose weight.
However, regular physical activity is an essential ally to lose weight or to sculpt a beautiful silhouette.
Playing sports promotes energy expenditure, while production of muscle mass improves tone the body, favors a firm and svelte silhouette.
But if spending is also good for morale, diverting, for example, some of us from snacking between meals, not to mention the regulatory effect on appetite.
In the end, the sport is ideal for refining the silhouette and / or as part of a weight loss program.
The question is what sports to practice according to objectives and how.
What physical activities to refine its silhouette?
Running:
This is the easiest activity to practice and requires only a good pair of sneakers! In addition to the thighs, running firms and shapely buttocks. Know an interesting alternative to running is rollerblading!
Our advices :
Get yourself a good pair of shoes.
Start very slowly, gently, and setting reasonable goals.
Spread your sessions: better to run 30 minutes every day or every other day, 2 hours once every 15 days.
Never neglect the warm-up and perform stretching exercises for the race.
Remember to drink before and after the race.
Do not eat too much before going running.
Ideally, run together because running requires motivation, monitoring and gain advice and other riders.
To pace yourself safely, simply take your pulse or let yourself be guided by your breath (you must be able to talk during your run). Wearing a heart rate monitor meter will be a plus for those who want to rev up after a good start.
Equip yourself a pedometer, counting your steps, you can enjoy your progress.
The bike
Outdoors or indoors, cycling is a very complete sport. Certainly, the legs are heavily used, but the buttocks and abs too much work, while the upper body is also applied (back, arms, shoulders).
Our advices :
Determine in advance your training program.
Join a club to cycling to many, if not make your bike sessions with family, children or grandchildren, or even better, a couple!
Swimming, water aerobics
The water liberates the body of the forces of gravity, while the movements made in water have a massaging effect on the entire body. Ideal to sculpt the legs, but also to strengthen the upper body and develop a slender figure.
For those who do not like the monotony of pool lengths, water aerobics is a very dynamic and more effective alternative.
Our advice:
To develop a harmonious silhouette, do not use excessive force on the arms, the risk of too much your shoulders.
Dance
Whatever the type and rhythm (jazz, African dance, salsa ...), dancing works the legs and arms, abs and buttocks. At stake, refined legs, firm buttocks, flat stomach and toned arms. Dancing is also a particularly beneficial activity for the morale and the cardiorespiratory system.
Our advice:
Prefer rhythmic dances.
Yoga
Yoga helps improve flexibility and to eliminate tensions. The sequence of postures and breath work firm the midsection, with the key to a flat stomach. The back and shoulders are also highly stressed.
Our advice:
Ask about credentials and run the word of mouth before registering for a course. Make one or two trial classes.
The walk
Walking, accessible to all and at any age, is a wholly physical activity, whose profits depend on the regularity and pace, which can be increased gradually as and measure the progress made. At stake, a more toned silhouette, a regulation of appetite and a great mood!
Our advices :
Equip yourself a pedometer to judge distances and your progress.
Establish a training program and think ahead to your walks.
For motivation and perseverance, the ideal is to walk more: couple, with friends or girlfriends, neighbors, and if not, sign up for a walking club.
Check in your area to participate in marches and organized hikes.
The two criteria to consider to properly spend and refine the silhouette
The important thing is the regularity of the physical exertion. The chosen physical activity should be consistent with your affinities and compatible with your lifestyle.
Your affinities: you must choose a sport you love and whose practice gives you pleasure. For example, if you hate running, immediately forget jogging, and if you are complexed in swimsuit, avoid swimming.
Compatibility with your lifestyle: your schedule, time, place of practice, your income (interest cost) ... For example, if the pool is far from your home or your workplace, it is likely you give up quickly due to time ...
What sports diet: some caveats
Depending on your weight (eg in case of very overweight, some sports can damage the joints), your age and health status, physical activities are discouraged.
As a precautionary measure, and if in doubt, talk to your doctor who can advise you or help you to plan your exercise program.
Certainly, the effectiveness depends on the intensity of the physical practice, but the consistency counts for a lot. No way to concentrate all your efforts in one sitting per week. Spread your spending on physical all week, ideally on a daily basis, if at least 3 times a week.
In all cases, start slowly and do not neglect overheating.
If there is a resumption of physical activity and you have more than 45 years, made a prior medical check.
Please note, the effects are very progressive and provided to be associated with a healthy, balanced diet and low calorie.
And to motivate more sedentary, do not forget that on balance, that all adds! Then move as often as possible and multiply activities: short trips on foot, call standing or walking, walks, stairs instead of elevators, cleaning, gardening ...
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