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Reduce Responsibly: The Best Workouts for Healthy Weight Loss

written by Guest Blogger February 8, 2016

So many people want to lose weight but there’s a right way and a wrong way. Or, an irresponsible way and responsible way. Here today is guest blogger, Emma, who lists 5 workouts that are the best for losing weight in a healthy way. 

Losing weight responsibly is the perfect lifestyle change. It comes with the advantage of mitigating health conditions such as cardiovascular diseases, diabetes, and arthritis.

Finding a workout that targets all major muscle groups is the objective. There are eight to consider including the back, glutes, hamstrings, abs, quads, shoulders, triceps, and biceps. The schedule is as important as the exercises themselves. Resting with a day in-between will allow the body to restore.

Body-Weight Strengthening
Strengthening exercises using your body-weight that target every area of the body can have the desired impact for healthy weight loss. The key is to start with a different one during the three times per week schedule. The five moves to focus on are squats, lunges, leg rolls, step-ups, and curls. End the routine with the all-over twist move while standing with elbows bent and fist balled up. Now, simply twist from side to side in a smooth, fluid motion. This is known as a compound move.

Weight Training
This next workout will require the newest exercise equipment. the kettlebell. They come in a variety of weights from five to 100 pounds. Start with 10 pounds and move towards the 20 pound version as you build strength. Routines focus on major muscle groups from head to toe including the ceps (bi, tri, and quad), the glutes, abs, and hamstrings. While this is weight training, the whole body workout is the difference. It is recommended to visit a gym to let an expert review specific moves that should be attempted. However, for those that are exercise mavens, there is usually a pictorial included with the order of a set. This workout will burn more calories over a twenty minute routine than others, as it strengthens the core to a rock hard status.

For a stealth physique, a water workout is in order. The different strokes involved are exercises targeting muscles; strengthening the limbs and revving up the metabolism. The front crawl, doggy paddle, breaststroke, butterfly, and free-style are the five to engage in. This is a low impact regimen that tones as it strengthens. Swimming can also be great for those who want to improve core strength. An instructor who teaches NYC swimming lessons says there are several aquatic exercises which promote a balanced core, but achieving this balance can only come with an understanding of swimming technique and anatomy. Building muscle with this program will burn hundreds of calories per hour. The tempo for each session should be vigorous. This is ideal for more than weight loss as it can be used for cross training and combating conditions such as arthritis.

Outdoor cycling options incorporate fresh air for increasing lung capacity, moving over diverse surfaces, and natural vitamin D. Indoors have stationary bikes that measure a variety of benchmarks including distance, calories burned and more. The main muscle group includes the lower body. However, the upper body gets in on the action with a solid toning. Joints are buffered with a low impact similar to a water workout. Riding daily is an option with a schedule that modulates the distance attempted. Depending on the terrain, distance cycled, and current body weight, individuals can burn up to 1,100 calories per hour.

Jump Rope
A ten minute jump works the arms, core, and legs. Bones are strengthened along with joints. Get a thirteen minute jump rope routine in daily for more agility, better coordination, and increased stamina. There is a bit of variety with standard two foot jumping for five to ten minutes followed by five minutes of alternating each foot. Each set should have a one minute rest period. Jump for an hour to burn more than 800 calories.

All the workouts reviewed are a responsible way to lose weight. The heart also will love the built-in cardiovascular component. Each program gets the metabolism really going, which is where the weight loss happens. It is recommended to check with your doctor first and to start slowly in the beginning to avoid injury and over doing it.

About the Author

Emma is a freelance writer based in Boston, MA. She writes most often on health and education. Say hi on Twitter @EmmaSturgis2

Do you have any exercises to share that will help us reduce responsibly?

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