Sports routines that do not tire but lose weight and keep you in shape

You know that experts recommend exercising at least 30 minutes a day, but there are times when you can't find the time or the desire. Just thinking about practicing sports … uf, it makes a world for you. What do you think if we propose some simple sports routines that will not involve too much effort and will help you regain your ideal weight ? You already know that walking is a good alternative to lose weight, but there are more alternatives. Physical trainer Elena García (@nenamamifit) shares five ways to exercise without getting tired to keep overweight away. "To lose weight we must increase our physical activity and follow a balanced diet, but it is not necessary to crush yourself with hard cardio sessions to achieve it. Good results can be obtained with more relaxed practices. Of course, you have to be constant to achieve the desired goals, "says the coach. Consistency is key, as it will end up creating a habit and will increase your motivation. It can be the first step to a more intense training. "

Perform active stretching (10 minutes)

Starting the day with a stretching session can be very beneficial in activating your metabolism and raising your energy levels. Something as simple as stretching regularly can help you activate your metabolism, reduce stress (one of the great enemies when it comes to losing weight) and tone, since it involves several muscle groups.

“Active stretching is a type of controlled stretching during which a muscle known as an agonist muscle is used to stretch the antagonist muscle. By working these muscle groups we will be able to oxygenate the tissues, activate caloric burnout, increase strength, improve flexibility and reduce the possibility of injury. On the other hand, after a training session we will increase physical and mental relaxation, therefore we will flee from stress, one of the great enemies for weight loss ”.

What can we do?

Perform each of these movements for 15 seconds:

Rotations of the upper body. Make big circles with your arms, neck, waist, knees, and ankles.
Bring one leg forward, leaving it straight and keeping the other slightly bent. Take the tip of the foot. Do it with both sides.
Quadriceps. Remain standing and bring one of your legs towards the gluteus, holding it with your hand and maintaining your balance. Repeat with the other side.
Front stride. Bring your right leg forward and bring the other back. Lower yourself by bending both knees and make sure that the knee of the lead leg does not go beyond the foot. Bend both knees making sure that the front one does not exceed the ankle line.
Lateral stride. To work the abductor, move your right leg and bend it, making sure that the knee does not exceed the ankle line. First keep the foot of the bent leg facing forward and move your body slightly forward. Then turn your foot out and stretch your arms at shoulder height (in a straight line)
Stretch your back. With your legs spread, lower your torso and try to touch the ground. Repeat the movement with your legs closed.
Sit down and bring the soles of your feet together. Turn your body to the right resting your left hand on the knee and the right hand just behind the gluteus. Repeat the movement to the left.
Lengthen your legs. Do the previous exercise, but with your legs together and straight. Repeat on both sides.
Straighten your left leg and bend your right. To stretch the first, bring your body forward and try to catch your right foot. Do the same with the other side.
Downward facing dog. This typical yoga posture helps us to work the spine, stretching it and increasing its flexibility.

Ride a bike

Do you remember how much fun you used to have when you were a child and you rode your bike everywhere? Well, that is precisely what the coach proposes: change the car or public transport for the bike and enjoy this pleasant hobby whenever possible. You don't even need to put on your tracksuit. It is about increasing energy burn without your mind thinking that you are exercising . Why? Sometimes our head activates the "laziness" mode when it thinks it should start moving, so it doesn't hurt to trick it a bit by disguising physical activity as a hobby.

Get used to making your daily trips by bike. This small change will not alter your routine too much or involve a large investment of money (in fact it can even save you), but it will help you improve your heart rate, burn more calories and lose a few inches. You will have a slimmer and more toned silhouette!

Important. If you want to get results, you should pedal for about 20 minutes a day and combine your bike rides with a balanced and hypocaloric diet.

Stride in the pool (10-15 minutes)

Strides are another perfect option for the laziest. It is true that they require a bit more effort than walking, but they will take less time and help you to activate and tone your thighs and buttocks.

It is not a specific exercise to lose weight, but by working on strength and involving a large number of muscle groups, the caloric demand will be higher. Also, visually, a toned leg appears much more stylized than one that is more "off the hook."

How are they made?

Stand up with one leg as if you were taking a long stride. Starting from this position, you have two options: return to the initial position or go forward or backward, chaining strides with both legs.

Repeat this maneuver, but this time to the side, moving to the right and left.

A good option now that summer is approaching, is to do your striding session in the pool . The water will make the execution much easier for you and the caloric expenditure will not vary too much. Get into the part of the pool that doesn't cover and walk the width striding back and forth.

An advice. When you get to shore, take the opportunity to do 5 or 10 squats. This will help you make the routine more dynamic and complete. And, if you come on top, complete with 5 or 10 back kicks with each leg to further activate your glutes.

Climb stairs (5-10 minutes)

How many times have you thought about walking home instead of taking the elevator? What about climbing the subway steps instead of being carried away by the escalators? Well, the time has come for you to start doing it! If you knew everything you can achieve with this simple gesture, you would not think twice. It's almost the same as getting a GAP session (Buttocks, Abdomen and Legs) for your body in the gym!

“Going up and down stairs you work especially calves, quadriceps glutes. On the other hand, the heart rate increases very quickly and the breathing speeds up to get more oxygen. This increase in oxygen also improves your performance ”, explains the coach.

What's great about this exercise? By spending 5-10 minutes a day climbing several flights of stairs, you will notice the results right away. The scale may not speak as fast, but your thighs, buttocks, and even your abdomen will get harder as the days go by .

Dance the style you like the most

If you don't like any of the above alternatives, dancing may be your thing. Did you know that dancing burns 4 times more calories than while resting? And that with an hour of dancing you get a better wear than walking at a fast pace or riding a bike ?

As if all this were not enough, this sport allows you to lose weight, shape your body and get in shape while having fun. Time flies by if you let yourself be carried away by the rhythm of your favorite music, so it will not consist of anything to be constant, which after all is the key to the success of any sports routine.

“Dancing improves our coordination and helps us burn calories in a fun way. For your practice to be effective it is important to schedule it. It is not enough to hit a dance marathon once in a while; it is important to do it regularly. The ideal: sessions of 1 hour, once or twice a week ”, explains Elena.

With which dance do I burn the most?

Not all dances consume the same calories. The best thing is that you do not think about this detail and choose the style that you like the most. In this way, it will not cost you to practice it and you will see how your body progressively shapes itself.

As a curiosity, in case you do not finish deciding, these are the calories you consume during an hour depending on the dance you practice: