Lose weight with sport

Do you dream of losing weight and lowering your BMI? Have you ever tried most fad diets but none have worked or you have taken back weight directly after? Do not be discouraged ! Everyone, regardless of their morphology, can lose weight. With a minimum of motivation, the sport can be very effective to help you lose weight. In this article, we will describe the impact of sport on your organization. We will show you the best sports to lose weight effectively and quickly. Then, we will finish by presenting you the techniques to make your sport session optimal. What is the impact of sport on our weight? What satisfaction when, after an hour of intense jogging, the scale displays a kilo less! But this kilo is it composed of 100% fat? Unfortunately no ! The composition of the kilogram lost through effort is 88.5% of water, 10% of sugars and ... 1.5% of fats, or 15 grams of body fat. On the other hand, the frequent practice of a physical activity does not have only one effect on the loss of weight, it also makes it possible to develop the muscles! The good news is that this muscle gain will allow your body to burn more calories The muscle, even at rest, consumes a lot of energy, and also in the form of fat. So, with more muscles, the body will run at higher speeds and consume more calories. It is considered that a 1% increase in basic energy expenditure can consume up to 700g more body fat per year. Physical activity has not only an impact on the quantity of muscles but also on their quality. The architecture of the muscle cell adapts to its new functions and becomes more efficient. It is gradually equipped with more mitochondria, real power plants for our cells, and stimulates the enzymes that participate in energy consumption. The muscle thus acquires a better ability to use fats as a source of energy. For example, while a novice runner will spend 300 kcal during his first training, he can reach 1,000 kcal after a few months of practice. What sport to lose weight quickly and sustainably? Good news: You do not necessarily need to register in the gym, or buy expensive equipment to lose weight. The majority of the most effective sports to burn a maximum of calories are practiced outdoors, without the need for specific equipment. Sports that burn the most calories belong to the category of cardio training. Cardio training (heart training) brings together fitness activities that engage the heart muscle in order to train it to exertion and thus strengthen the cardiovascular and cardio-respiratory systems. The cardio exercises correspond to low or medium intensity efforts that can be extended over a long period (30 minutes to 1:00). The cardio training allows to work the muscles in depth and eliminate on average 600 calories per hour of activity. Slimming allies par excellence, they help to lose fat effectively, while toning different parts of the body. Cardio training has two effects favoring the loss of fat mass: • It increases the muscle mass, which has the effect of increasing the basal metabolism, ie the energy expenditure of the body to ensure the vital functions. The muscles are indeed energetic. The bigger they are, the more energy they consume, so fat, even at rest! • It increases the metabolism linked to the activity: during your cardio-training session, you consume calories including fats. In addition, these expenses do not stop immediately after the effort: the metabolism remains high right after and can take several hours to reach its normal level. Meanwhile, fats continue to be eliminated! By regularly practicing a moderate intensity cardio training session, you will lose body fat and refine your figure. Top 6 sports to lose weight Swimming Calories burned: 600 calories / hour Advantages • No equipment needed: just a swimsuit • Not traumatic for the joints disadvantages • Know how to swim • Do not be chilly: the temperature of the pool water in winter can deter some people • Have a municipal pool near your home

The rower or rowing Calories burned: 650 calories / hour The advantages of the rower: • It activates almost every muscle in your body such as the shoulders, arms, back, chest, abdominals, thighs, calves, front and back of the legs and finally your heart. • The rower reduces the risk of cardiovascular disease. • No worries about your joints with the rower. • Good exercise for your abdominals that will be properly solicited when you do this cardio exercise. The inconvenients : • Technical movement to learn: Risk of injury if the movement is poorly performed: 75% of the pulling force comes from the gluteal muscles and lower limbs. 25% of the draw comes from the back, biceps and forearms.

The bike Calories burned: 800 calories / hour Advantages • Cycling strengthens the cardiovascular system • Low risk of injury • Can be practiced at any time disadvantages • A good bike can be expensive

Running or treadmill Calories burned: 800 calories / hour Advantages • Does not require any special equipment, other than good sneakers • Strengthening your cartilage, your ligaments and preventing osteoporosis by strengthening your bones. • Reduction of blood pressure and improvement of the cardiac system, • On a treadmill, you can select different types of programs to easily manage your heart rate. • Can be practiced at any time

disadvantages • Buy good running sneakers • Maybe traumatic for the joints

Jumping rope : Calories burned: 700 calories / hour Advantages : • All you need is a jump rope • Can be practiced indoors and outdoors • Can be practiced at any time

disadvantages • Requires technique to be able to string together jumping rope

Boxing or kickboxing Calories burned: 600 calories / hour Advantages • Group sports: you will be more motivated disadvantages • Materials needed: boxing gloves, teeth guards, protective helmet, ... • You will have to pay a subscription to a boxing gym • You may be hit • Boxing class schedules must match with your schedule

How often and how long to train to lose weight effectively? Unfortunately, it's not enough to get on your bike and go back to the bakery twice a week to lose weight. You can say goodbye to the 800 calories mentioned above if you pedal as fast as your grandmother and you put 20 minutes to go 5 km. To burn 800 calories in one hour, you will have to travel 30 kilometers by bike. You will have to maintain for one hour a speed of 30 km / h. The intensity and duration of your sports session will be decisive for a successful weight loss. For effective and lasting weight loss, it is advisable to train regularly, 2 to 3 times a week in the ideal and to focus on exercises at least 45 minutes to reach your lipolysis threshold. This threshold corresponds to the moment at which your body will begin to tap into its reserves of stored fat to feed the muscles involved in the effort. The calorie expenditure increases proportionally with the speed and the distance traveled. During the first 30 minutes, your body will draw on carbohydrates. Beyond the first half hour, it will be used in the fats used to produce energy.

What intensity to choose for optimal weight loss? Depending on the heart rate that you use during your physical activity, the energy consumed is not the same, the fuel used by the body is not the same, and therefore the fat burning either. In order for your workout to be as effective as possible, you have to train in a relatively precise way, otherwise you will miss out on your goal, and instead of consuming as much fat as possible, you will burn other sources of energy. energy available within your body. To lose weight and melt your fat effectively, the intensity of your cardio workout should be calculated. It must be between 50 and 70% of the FC Max. The Max FC is the Maximum Heart Rate, which is the maximum frequency your heart can beat without endangering your health. When we talk about intensity for cardio training (so for endurance sports), we usually refer to this value. To calculate your FC Max, simply do the following calculation:

  • FC Max = 220 - your age
  • For example, 195 pulsations per minute for a 25-year-old athlete. Since we do not all have the same physical abilities and the same motivation, we decided to present 2 types of intensity to apply during your training. Low intensity cardio (LISS) Low intensity cardiovascular exercises are exercises that are done at 60 or 80% of your maximum heart rate or your target heart rate. With this level of intensity, you can maintain training for longer and thus increase your endurance over time. We recommend that you opt for this intensity if you are a beginner or overweight. Benefits of training at low intensity • You burn a lot more calories per session because you can do it for longer periods of time without being exhausted. • Your training has a low impact on your nervous system, your muscular system and your joints. Disadvantages of training at low intensity • Your sports session may become boring after a while. The sessions are often long and tedious. You may get tired. • You must be patient: it takes time to burn a concrete amount of calories (for example for a man of 70kg, he will have to run for almost an hour at over 10 km / h if he wants to compensate for a gap such as a simple chocolate bread!). • Your body adapts quickly by reducing its metabolic benefits and the total number of calories burned. You will have to increase your work intensity.

High Intensity Cardio (HIIT) High intensity sessions are characterized by repeated series of short exercises of less than 5 minutes, and performed above the anaerobic threshold (at 100% intensity) with a short rest period between intervals. The concept of HIIT: combining periods of effort of very high intensity to periods of rest or active recovery. Most of the time, it is used a ratio of 2 to 1. For example, 30 seconds of intensive work for 15 seconds of recovery. The more you progress, the longer you can work and / or reduce rest time. Benefits of training at high intensity • Generates a large caloric loss over a short period. • Requires little time: You can do an effective workout in just 5 to 10 minutes. • Helps preserve your muscle mass: you use the muscles at their maximum capacity for a short time. • Increases your endurance: The explosive nature of the effort helps you gain strength, which ultimately can improve your endurance performance through increased resistance. Disadvantages of training at high intensity • Not a good option for beginners or those unsuitable for intense efforts. • Can be very demanding on the lower body in addition to muscle strengthening. • Risk of injury if you neglect to warm up.

Calculate your BMI

Use our online calculator to check your body mass index (BMI) and find out if you have a healthy weight.