When we talk about toning, we are not referring exclusively to losing weight, but also to showing off a body that shows health and beauty. As we count down to «Operation Summer,» here’s our pick of the best indoor and outdoor exercises, plus how many calories you burn with each.
INDOOR
– Body Pump: The muscular part is worked exclusively and the routine is developed by areas, until the whole body is exercised. It is a technique that mixes bodybuilding weights with aerobic-type music. It has a high caloric expenditure, in addition to helping to improve body posture. This system uses bars with discs of different weights that can be removed and put on, a step (on which some of the pectoral and triceps series are done) and a mat. In general, the classes include the same series: warm-up, a main part where exercises are performed for the upper body, back muscles, pectoral, abdominal, shoulder, triceps, biceps and lower body, where exercises are performed for the buttocks, legs and a cool-down phase with relaxation, flexibility and stretching exercises.
How many calories does it burn: 300-600 per hour.
Visible results after 2 months.
– Body Combat: Annoyed? This is a high intensity, boxing class. You won’t stop punching and kicking…, into the air. During the class, impact work is carried out that, well done, serves to improve the joints, as long as it is done with the correct footwear and good instruction. It has a high caloric expenditure and makes us alert, in addition to making us more flexible.
How many calories does it burn: 400-700 per hour.
Visible results after 2 months.
– Spinning: The class is led by a teacher who, through music, tells us a story that involves raising or lowering the load, on top of a bicycle. Confirmed: you sweat and start burning calories after five minutes. Ideal for shaping the butt and legs. Two to three times a week is suggested.
How many calories does it burn: 600-900 per hour.
Visible results in 1 month.
– Aerobic / choreographic dances: If you are one of those who prays for a dancer to liven up the party at weddings, these choreography classes that are done to the rhythm of the music are for you. There are so many movements of your arms, legs and even your head – while you move, jump and turn – that it is impossible not to burn calories while acquiring more coordination and rhythm.
How many calories does it burn: 400-600 per hour.
Visible results: 2 months.
– Reductive Yoga: Yoga consists of exercises that complement the body and mind. And since there are several types, the one that interests us on this occasion is reductive yoga. With this technique, it is assumed that after an intensive month the body weight is reduced by 4 kilos.
How many calories does it burn: 400-600 per hour.
Visible results after 2 months.
– Pilates: It is a program of slow and controlled exercises. It is practiced with machines or on the ground, under the supervision of a professional. Concentration, control and breathing are key concepts. Anyone can practice it, since it is a low-impact technique that slims the figure and strengthens the muscles.
To see results, a month of 1-hour sessions is necessary, at least twice a week, and its purpose is to shape the contours of the body. Those who practice it explain that the first noticeable change is in the belly area, which is toned and the diameter of the waist decreases.
How many calories does it burn: 200-300 per hour.
Visible results in 1 month.
OUTDOOR
– Running, walking, trekking: The idea is to start and not stop, traveling long distances on a circuit and/or cross-country. The areas of the body that work the most are muscles and joints, with emphasis on legs and buttocks. At the same time, the cardiovascular system and the musculoskeletal system are stimulated. And if you are afraid to walk the streets or the hills, there is always the option of the machine, which emulates these exercises in the gym. Ideal for sedentary or older adults.
How many calories you burn: 400–800 per hour.
Visible results: 2 months.
– Bike: It is a relaxing activity that burns a lot of calories. Cycling improves the functioning of the respiratory and cardiovascular systems, helps to improve joint lubrication, tones the muscles of the legs and buttocks, and is ideal for losing fat.
How many calories you burn: 400–700 per hour.
Visible results: 1 month and a half.
– Swimming: It is one of the most complete sports, as all muscle groups participate and cardiorespiratory capacity is strengthened. It can be practiced at any age and is right in line with our goal: we can burn up to 500 calories in an hour. Swimming has a low impact on the different parts of our body, reducing the body weight on the joints almost to a minimum. The benefits are many: it improves cardiopulmonary resistance, body posture and flexibility. As entertaining variations we suggest aquagym, aquaspinning or aquaerobics. Working with the resistance of the water increases the intensity of the work and, in addition, the body spends more energy to maintain its temperature. We assure you entertainment through music and the guide of the instructor. The ideal is that you practice it two to three times a week.
How many calories does it burn: 500-700 per hour.
Visible results: 2 months.
Taken from women magazine