Here are exercise options for beginner diets that you can try to speed
up calorie burning.
Health Number One - Exercise
is the most effective way to maintain fitness as well as lose weight,
especially for people who are on a diet.
There are various types of exercise for beginners' diets
and can be chosen according to their needs. As long as exercise is carried out
consistently along with diet, weight loss can be maximized.
There are also other benefits of exercising in addition to
losing weight, namely increasing muscle mass, maintaining mental health,
increasing immunity, to helping improve sexual performance.
Here are exercise options for beginner diets that you can
try to speed up calorie burning.
1. Brisk walk
Brisk walking is an exercise option for diet beginners.
If you rarely exercise and immediately start moderate to
heavy intensity exercise, it has the potential to turn off your exercise
spirit.
This is because your body is not used to fast movements
without pauses that involve all members of the body.
Slowly build muscle and breath strength by starting with
light exercise such as brisk walking.
Doing it for 30 minutes can burn about 150 calories. The
longer the duration, the more calories you burn.
Read Also: 7 Exercises That Burn The Most Calories
The recommended length of brisk walking for weight loss is
30-45 minutes per day and is done every day of the week.
2. Jump rope
Jumping rope is the sport of choice for beginner dieters.
Jumping rope or skipping is one of the fastest fat-burning
exercises if done correctly. Exercise for this beginner diet involves the whole
body.
Jumping rope helps strengthen calf muscles, tone abdominal
muscles, improve lung performance, and increase stamina.
No wonder if jumping rope is often used as a warm-up for
boxing or MMA athletes.
The key to losing weight by jumping rope is not just doing
it for a long time. You need to adjust the intensity and speed of the jump to
be effective.
Read Also: Good Exercises Time for Body
Jump for 30 seconds without stopping then rest for 1 minute
and jump again for 30 seconds. Repeat for 9 repetitions. The average jump rope
exercise can burn more than 10 calories per minute.
3. Run
Running is an exercise choice for a beginner diet.
Read Also: 10 Exercises for Diet
A study shows running for 5 to 10 minutes every day at a
moderate pace can help protect yourself from heart attacks, strokes, and other
diseases.
That diligent running is good for improving memory.
In order for running to be effective in losing weight, you
can't just run just like that. If you're a beginner at running, you don't have
to do it every day.\
In addition to risking injury, you can also experience
fatigue and loss of motivation.
Make a run schedule three times a week with a run duration
of 20 to 30 minutes. Another way is to run fast (sprint) for 30 seconds then
jog for 30 seconds and then sprint again, repeat for up to 10 minutes.
Running for 30 minutes can burn about 200-500 calories
depending on your weight.
4. Plyometric
exercises
Plyometric exercises such as jumping jacks, push-ups, sit-ups, squat jumps are the sport of choice for the beginner diet.
Plyometric training is one of the HIIT methods that focuses
on increasing speed, endurance, and muscle strength. This exercise encourages
your body, especially the muscles to move actively in a short time.
Plyometric exercises engage the entire upper and lower
body. In one cycle will consist of several movements with a certain time limit
and with a short rest time.
Examples of common movements in plyometric exercises are
jumping jacks, mountain climbing, push-ups, sit-ups, burpees, squat jumps, and
so on.
Performing plyometric movements can burn up to 10 calories
per minute. Before trying this exercise for a beginner's diet, make sure you've
warmed up enough, about 10 minutes.
