Which Sport to Lose Weight?

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What is the most effective sport for weight loss? Is there an optimal training intensity? How many times do you have to train during the week?

Aerobic Activity before Everything

When we are engaged in an aerobic activity, our body uses oxygen from the air and energy substrates (carbohydrates, fats and a small part of proteins) to produce the energy needed to satisfy the increased metabolic demands. Sports such as cycling, running, walking and cross-country skiing are clear examples of aerobic-type activities in which muscles work in conditions of maximum oxygenation.

However, there are also sports that involve very intense efforts for a limited period (body building, weight lifting, sprint competitions, etc.). Under these conditions our body uses alternative metabolic pathways that do not require oxygen to produce energy. In these cases the caloric consumption is very low since the effort, although very intense, lasts only for a few seconds.

1) THE RACING IS ONE OF THE MOST EFFECTIVE SPORTS TO SLIM

TRUE.

During the running action the large muscle masses involved allow you to burn lots of calories. In general, many more muscles are involved in the movement and many more calories are consumed.

2) IF A PERSON WANTS TO EXPAND THE EXERCISES WITH THE WEIGHTS, THEY'RE NOT USED

FALSE.

Performing some general toning exercise at the beginning of training can amplify the results obtained with aerobic activity alone. A slight increase in muscle mass as well as giving you a more toned and lean figure will allow you to burn more calories during the day, raising your basal metabolic rate.

What intensity to lose weight?

After having established that the ideal sports for weight loss are those of duration we try to understand what is the optimal intensity for weight loss. On this point we hear a little of all colors and it is easy to get confused between the numerous theories proposed. In reality, the concept is not as complicated as they would have us believe:

3) TO SLIM IT I HAVE TO GO PLAN

FALSE.

The slower we go and the more PERCENTAGE fat consumption will be HIGH BUT, as the calorie consumption is very low, the TOTAL amount of fat consumed will be very LOW. To learn more, see: Aerobic activity and fat consumption.

4) TO SLIM I NEED TO BURN FATS

FALSE.

I have bad news to give to beginners and those advised not to exceed certain heart rates to promote weight loss. Beginners (and for beginners I also mean Mrs. Maria who goes to the gym twice a week) not being efficient from a metabolic point of view they mainly use glucose even at low training intensity.

5) TO SLIM I NEED TO BURN CALORIES

TRUE.

Nothing could be simpler !! But then why rage on these blessed fats ?! it is better to consume 800 calories or 600 ?! And it doesn't matter if the 200 extra calories come from the oxidation of fats or carbohydrates, our body will lose weight anyway. See also: calorie consumption in different sports activities.

Keep it going "