According to experts, there is no magic in exercise. You get out what you put in. That doesn’t mean you have to exercise for hours every day. It just means that you need to work smart.
But experts agree that not all exercises are created equal. Some target multiple muscle groups, some cater to a wide range of best fitness club levels, and some burn calories more effectively than others.
But which exercises are best? So we posed this question to four fitness experts and compiled a list of their favorites.
Walking
Every exercise program should include cardio exercises that strengthen the heart and burn calories. And walking is an activity that can be done anytime, anywhere, and can be done without equipment other than good shoes.
Walking is an adequate exercise for beginners as well as those who are physically fit.
Robert Gottlin, chief of orthopedics and sports rehabilitation at Beth Israel Medical Center in New York, says that brisk walking burns 500 calories per hour; it takes 3,500 calories to lose 1 kg, so for every 7 hours of walking without doing anything You can expect to lose 1 kg.
However, you don’t have to get off the couch and walk an hour a day. Richard Cotton, spokesman for the American Council on Exercise, says beginners should start by walking 5 to 10 minutes at a time and gradually increase to 30 minutes or more per session.
“Don’t add more than five minutes at a time,” he says. Another tip is to increase the distance walked before increasing the speed or incline.
Interval Training
Whether you are a beginner or an experienced athlete, a walker or an aerobic dancer, adding interval training to your cardio workout can increase your fitness level and help you lose weight
By changing the tempo during exercise, you encourage the aerobic system to adapt,” explains Cotton. The more aerobic you are, the greater your ability to burn calories.
The method involves increasing intensity or speed for one to two minutes and then slowing down for two to 10 minutes (depending on the total duration of the workout and the time needed for recovery). This exercise is done throughout the workout.
Squats.
Strength training is very important, according to experts. Cotton explains, “The more muscles you work, the more calories you burn.”
Our experts tend to favor strength exercises that target more muscle groups. Typical of this is the squat, which works the quads and hamstrings.
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