Exercise- Cardiovascular workouts that strengthen the heart and burn calories should be a part of any exercise routine. And all you need for hiking is a nice pair of shoes and the ability to go anywhere at any time..
also read – lower abdominal exercises
And not just for beginners: even very fit people can exercise while walk.
“Brisk walking can burn 500 calories an hour,” says Robert Gotlin, DO, director of orthopedics and athletic restoration at Beth Israel Medical Center in New York. Since it takes 3,500 calories to misplace a pound, you can expect to lose a pound for every seven hours you walk if you’re not doing anything else.
Of course, do not leave the sofa to walk an hour a day. Richard Cotton, a orator for the American Council on Exercise, speaks that beginners should start out walking 5-10 minutes at a time and gradually work their way up to at least 30 proceedings per sitting.
“Don’t add more than five min at a time,” he says. Another tip: It’s best to lengthen walks before increasing speediness or incline.
2. Interval Training
Interval training will improve your fitness and aid in weight loss whether you are a beginner or a seasoned exerciser, a walker or an aerobic dancer.
Changing your pace while exercising encourages the aerobic system to adapt, according to Cotton. “You have a greater capacity to burn calories the more power your aerobic system has.”
Depending on how long the full workout is and how long you need to recuperate, you should do this by increasing the intensity or tempo for one to two minutes, and then reducing it for two to ten minutes. Continually do this throughout the exercise.
Strength training is essential, experts say. “The more muscular you are,” Cotton says, “the greater your ability to burn calories.”
And our experts tended to favor strength training exercises targeting multiple muscle groups. Squats, which work the quads, hamstrings, and glutes, are a great example.
“They give you the best value because they engage the most muscle groups at once,” says David Petersen, a trainer in Oldsmar, Florida.
However, form is key, Petersen cautions.
“What makes an exercise useful is how you perform it,” he says. “If you have a bad technique, it is no longer functional.”
For perfect form, keep your feet shoulder-width not together and your back straight. Bend your knees and lower your glutes, Cotton says: “Your knee should stay above your ankle as much as possible.”
4. Lunges Is One The Best Exercises
Like squats, lunges work all the main muscles in your lower body: glutes, quads, and hamstring tendon.
A lunge is a great workout since it mimics life, it mimics walking,” says Petersen, exaggerating.
Lunges are a bit more progressive than squats, says Cotton, which also helps improve balance.
How to do them right: Take a large step onward and keep your spine in a neutral position. Bend your front knee about 90 degrees, focus on keeping your weight on your toes, and minor the knee of your back leg to the ground.
Petersen suggests that you imagine yourself sitting on your back foot. “The back leg is the leg you have to sit on,” he says.
To make a lunge even more functional, Rufa says, try not only moving forward, but also moving backwards and to both sides.
5. Push-Ups Exercises
When done correctly, the pushup can simultaneously strengthen your chest, shoulders, triceps, and even your core muscles exercises
“I really like plank exercises, almost yoga moves,” says Petersen. “Any time you have your pelvis and core [abs and back] in a floating position, you have to rely on your own adhesive power to stabilize yourself.”
Push-ups can be done at any fitness level, Cotton says: “For someone who’s still at a beginner level, start by pushing from kitchen counter height. Then work your way up to a desk, chair, floor in front of you.” to bent knees and finally to the floor on tiptoe”.
Here’s how you achieve a perfect push-up: From a prone position, place your hands somewhat wider than shoulder-width apart. Place your toes or knees on the bottom and try to form a perfect diagonal with your body, starting from your toes.