Weight lifting exercises help burn more calories and help increase muscle tone and strength. This is important for long-term health, because inactive adults lose between 3 to 8% of the muscle mass per decade and increase The amount of muscle from the body's metabolism, which helps to burn more calories on the clock even at rest, thus helping to prevent the decline in metabolism that can occur along with weight loss. [1] In 48 women who were overweight, Low-calorie diet, followed by a weight-lifting program that maintained muscle mass, metabolic rate and strength, as well as weight loss. Women who did not lift weights also lost weight but also lost a larger muscle mass, In the metabolism.
Cardio exercises
The American College of Sports Medicine reports that it is possible to raise metabolic levels for up to 24 hours after exercise by adding one thing to exercise, which is the period. All that is to be done is to put short periods of intense effort between normal walking periods, Jogging, swimming or biking. Intensive exercise is effective in increasing the level of metabolism to a slightly higher rate during exercise. If a person walks for 30 minutes, he may try to add a period of running for 30 seconds every 5 minutes, And when it becomes more fit, you can Increase the duration of the period to a minute, and reduce the walking periods to 4 minutes.
Aerobic Exercise
Moderate aerobic exercise should be practiced for at least 150 minutes per week, or 75 minutes per week of strong aerobic activity, but some people may need to lose or maintain weight effectively, so they must exercise for up to 300 minutes per week of Moderate activity, and moderate and strong activity can be combined. The guidelines suggest that the person should distribute the exercise within a week and the activity duration should be at least 10 minutes. [3] Note: Exercise is recommended at least twice a week , Note that it does not include on the Yeh on the amount allocated to each session including time
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