Weight-loss series: Workout basics for beginners (part2)

WHICH WORKOUT IS RIGHT FOR ME?
There is so much variety out there and it is confusing to decide what to do.Let me simplify it.

YOGA
Yoga is a mind-body workout that everybody can do.No matter how much you weigh,you can easily do it.Yes,even if your weight lies between 80-90 kg category,you can start practicing yoga.Yoga improves flexibility,circulation,posture,alleviates stress and ease pains and one more thing you learn by yoga is patience & focus which is very much needed to get through the process.

WALK/JOG
If you weigh 70 kg+ you can do morning yoga with additional walk or jog anytime of the day.Check the walk interval training technique i mentioned earlier click here

TABATA
As you touch 70kg mark you can do few advanced workouts.Tabata is a high intensity workout that activates all the muscles and guess what ,it activates the fat burning process in only 4 mins of starting it.Best for busy moms, 8-10 minutes tabata and 2 mins of stretching would do.

HIIT
It is a popular favourite because it burns maximum adipose tissue in lesser time than moderate intensity exercise.1-2 sessions weekly must be added into routine.

CARDIO
Any exercise that increases heart rate and blood flow comes under cardio category. It improves the cardiovascular health because heart is also a muscle and more a muscle works stronger it becomes.

STRENGTH TRAINING
At advance stage,you can combine HIIT or tabata with strength training ,using weights or own body weight.Strength training not only helps fat loss but also helps muscle strengthening and body toning.Highly recommend 1-2 sessions per week at advance stage.

CIRCUITS or interval training pattern of workout
Example
warmup
squats 12x
lunge 12x
pushup 12x
rest 40 sec
then again repeat sequence 3 times.This one is best to break plateau.

Best of luck!

Comments

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