Best exercises to burn fat
Physical activity brings many benefits, from keeping an active body to being able to burn fat during exercise. And of course, prevent obesity, an ill that affects a lot of people in U.S..
Speaking of which, obesity is a serious problem that mainly affects people in specific conditions, such as high levels of stress or in a sedentary lifestyle.
More than an aesthetic issue, fighting obesity is linked to health. That’s why exercise can save lives. With that in mind, we created this content in which we present 7 exercises that most help to burn fat and how an outdoor gym can help achieve this goal. Look!
To vary your exercise routine and burn abdominal fat while eliminating the one that appears in other parts of the body, you need to practice them alternately so that the benefits are greater.
But it is important to note that although there are estimates of calorie loss for each exercise, it can vary according to gender, weight, physical fitness and activity intensity.
That said, check out the most effective exercises for burning fat below!
One of the best known exercises is also among those that can help you lose fat quickly. Running at a steady, moderate pace sends calories and fat away.
You can burn 100 calories for every kilometer you run, which is a pretty good rate. Not to mention weight loss and improved aerobic capacity.
A good suggestion for not giving up on the goal of burning fat is to find one or more people to exercise with. So, one motivates the other, and everyone sticks to the same purpose.
2. Climb stairs
As it couldn’t be different, the doctors’ advice is right: climbing stairs is great for physical conditioning and for eliminating fat. The muscles of the lower limbs are also worked on thanks to the constant lifting of the legs.
500 to 600 calories per hour can be burned when climbing stairs, similar to running. But here we are talking about an exercise that uses more muscle and consequently results in a better silhouette.
The stairway simulator can be used as an alternative. Just use it for 30 seconds, then invest in a minute or two of active recovery exercises such as walking or cycling. You need to repeat ten to 15 sessions to enhance the act of burning fat.
3. Jump rope
Anyone looking for methods to lose weight fast and is faced with the action of jumping rope may think that this is a game for children and young people. But know that the activity is quite powerful for weight loss.To start with, you need to master the act of jumping rope quickly, in sessions of approximately two minutes.
The jumps should be low, just enough to get through the rope. Landing, on the other hand, needs to be smooth so as not to harm the body’s joints, in a process that can take a few days or weeks.
After that, there are High Intensity Interval Training exercises, the famous HIIT, which can be done with the rope in order to burn fat and increase fitness. Challenges are tiring, but at the same time effective and fun.
4. Advance (or pass)
The exercise known as stepping or stepping consists of standing, bringing one foot forward until it is possible to do a flexion of approximately 90º, descending to the floor and returning to the starting position.
It may sound pretty simple, but this is a great way to burn fat and, in addition, improve your quadriceps muscles. For a start, the ideal is to do the exercise with just your body weight until you get used to doing it.
Those who have a lot of practice can use dumbbells in their hands to increase the load on their legs and make the exercise more challenging. One hour of this activity is estimated to burn 550 calories.
5. Riding a bicycle
One of the biggest myths about exercise is that it has to be boring or very tiring. Proof of this is the act of cycling, possible both on the streets and bike paths and on stationary equipment in gyms.
Many people turn to this fat-burning alternative because it can be done sitting down, which helps to rest the back and body even while it’s still moving.
Cycling intensely for an hour can burn up to 1,150 calories. More moderate workouts are also effective, as they are able to shed 675 calories in one hour.
Swimming is a recommended activity for any audience. It is even among the best practices for seniors, as the water helps reduce friction and prevent injuries. In addition, it helps a lot in calorie loss.
There are several swimming techniques such as crawl, backstroke, butterfly and chest. Therefore, it is possible to choose the one that most pleases the practitioner. It is noteworthy that the expenditure of calories increases according to the number of muscles used and the intensity of the strokes and kicks.
It is possible to lose more than 800 calories in an hour of intense swimming and approximately 550 at a moderate pace. This makes exercise one of the best exercises for burning fat, especially for those who have some kind of physical or mobility restriction.
Sprints consist of covering a determined distance, usually 100, 200 or 400 meters, in the shortest period of time possible. Therefore, the practice is more intense than conventional races.
This exercise to burn fat can be done in gyms (on treadmills) or on sidewalks and running tracks, according to the practitioner’s preference. In either case, the results are quite positive.
Even with a simple technique for doing it, sprints can burn 20 calories per minute — far more than the ten calories expended while jogging or the five when walking. The highest intensity is tiring, but it’s worth it.
The support an outdoor gym can provide
The practice of exercises does not have to be something difficult for the population to access. For many, having regularity with an activity becomes complicated by scheduling issues or even lack of access to gyms, gyms and other similar places. But the truth is, none of these hurdles need a deterrent to stay active.
Outdoor gyms can be the solution to encourage physical activity. They break away from the traditional aesthetic and technological model to democratize access to exercise.
When someone doesn’t need to travel from the premises where they live to exercise, physical activities certainly become a more concrete possibility. There are several factors involved in this issue, such as access, tiredness, security and, at times, even financial limitations. Not everyone can afford to go to a gym or play sports.
For these and other factors, condominiums can become more inviting environments to practice activities that help burn fat and keep the body active. For this to be a reality, administrators must be better informed about issues such as:
Gym installation costs;
Maintenance of appliances;
Possibilities for exploring varied areas;
Functionality of outdoor fitness equipment.
Welfare accessible to all
In many instances, the job of a landlord is to manage a property complex always thinking about the well-being of the unit owners. It turns out that there are many ways to provide this well-being, but perhaps health is not always the focus. Therefore, rethinking work and offering infrastructure for an outdoor gym can be a unique and commendable attitude.
Valuation of equity
Another important issue is asset management. Syndics also need to dedicate efforts to keep the property of the residents increasingly valued. This is possible thanks to renovations, maintenance and improvements. That’s exactly where outdoor gyms come in. Mounting them in a condominium increases the value of properties and generates a more positive perception.
Exercise equipment at an outdoor gym
One of the great advantages of outdoor gyms is the variety of exercises that promote fat burning. Such spaces can receive a diverse audience, which makes them very democratic and versatile.
Below, check out some of the main devices and understand how each one of them develops the body and brings results for health!
Individual seated row
The seated row is a device that allows the user to work the back, arms and shoulders. Therefore, it is critical to strengthen these areas.
In practice, it works like a row, with back-to-front movements, pulling the device with both hands. The movements are intense and also great for burning fat.
The device simulates a walk, however, on two platforms, each of which accommodates one of the practitioner’s feet. In this way, he can slide his feet and maintain intense movement, which is great for his cardiorespiratory level.
The big advantage is being able to do this in limited places, but still outdoors, such as inside condominiums. The exercise allows you to work your leg muscles and strengthen your knees.
Individual chair bicycle
This is a device that simulates the pedaling of a bicycle, but it is composed only of a seat and two pedals. Thus, anyone can stimulate the muscles of the legs and work on strengthening the knees, feet and ankles.
If done at a good pace, in addition to being great for cardio, the individual bicycle chair also helps burn fat in sessions longer than 30 minutes.
. The purpose of this device is to allow safer and more intense stretching. In fact, exercise is essential to avoid injuries during physical activity.
The backrest also helps to keep the spine elongated, as well as other parts of the body. Using it before or after activities is important to keep the body relaxed, preventing injuries and pain.
Personal ski equipment is very similar to walking, but it also stimulates upper limb activity.
This exercise is quite complete as it works different muscle groups, both upper and lower. It also helps burn fat as it keeps almost the entire body moving.
The multiple exerciser is one of the most versatile and complete devices to install in an outdoor gym, especially in squares and condominiums. Its great attraction is the fact that it allows several types of exercises on the same structure.
Therefore, it is possible to work legs, back and arms, basically. For those who need to save time and want a complete workout, the multiple exerciser is the ideal device.
Installation of outdoor gyms
The process of installing outdoor gyms deserves basic attention and care. This is not a highly complex job, but taking care of everything correctly ensures safety and hassle-free use in the future. A distance of about 1.5m between each of the devices is also essential.
In addition, it is necessary to be careful with the soil. It needs to be firm, thus ensuring safe installation of the appliances. Therefore, clayey soils are not recommended for outdoor gyms.
Another caution is regarding the perforation to insert these equipment. On sandy soils, the excavation should be 80cm. In common soils, 60cm are enough.
Burn your body fat healthily
Physical exercise is the best alternative to eliminate body calories and fat. In conjunction with dietary re-education, the body’s metabolism will be able to improve more and more.
With proper nutrition, you don’t have to give up eating anything you like. Nor will there be any need to exercise all day or every day.
Whether in an outdoor gym, in closed gyms, in the pool or on a running track, the recommendation is to choose your favorite exercises. Thus, burning fat will be very pleasurable and rewarding, both for the silhouette and for the health of the body and mind.
Want to have an outdoor gym in your condo? If yes, contact Ginast now!