The trainer named a combination of exercises for effective weight loss
A key factor in weight loss is a calorie deficit, but it is important not only to reduce the number on the scales, but to maintain muscle mass and speed up metabolism. On June 24, Akulina Bakhturina, senior coach of the LEVITA international network of ballet and stretching studios, told Izvestia why it is important to combine different types of physical activity for sustainable weight loss.
"Cardio workouts really help burn calories, but if you get too involved in them, you can lose muscle tissue, which will slow down your metabolism," explained Bakhturina.
Strength training, on the contrary, promotes the preservation and growth of muscles that continue to expend energy even at rest. After working with weight, the body spends an additional 10-15% of calories on recovery, and the body gets a more toned appearance even without significant changes in weight.
The expert claims that the best results are achieved with a combination of both types of loads. For beginners, she recommends starting with two strength and one or two cardio workouts per week, gradually increasing the intensity.
"The main thing is to choose an activity that brings pleasure, whether it's dancing, swimming or yoga. Full—fledged recovery, sleep and stress control are equally important, without which it is impossible to achieve sustainable results," the coach emphasized.
She warned that excessive cardio can lead to hormonal disruptions, and mistakes in strength training techniques can lead to injuries. She calls the optimal solution an individual selection of the workload, taking into account the level of training and goals of each person.
Earlier, on June 1, Bakhturina told Izvestia about signs of dangerous pain after training. If pain occurs during or immediately after exercise, it is a dangerous symptom. Incorrect sensations in sports can be described as acute, sharp, uneven pain.
Переведено сервисом «Яндекс Переводчик»
