One of the consequences that confinement due to the coronavirus pandemic (COVID-19) has left us is the imbalance in our eating and exercise routines for at least two months. Being at home for so long, we’ve probably eaten more calories than we are used to and exercised less.
Now the de-escalation measures allow us to take advantage a little more of the arrival of summer and the warmer days, in this way, we can better recover the exercise routines (or start them if we did not do it before) and lose those kilos that we gained while we were at home.
Physical activity and diet
Daily physical activity and a balanced diet are the two pillars to combat being overweight. At least 20 minutes of cardiovascular exercise a day will help you achieve this. To do this, we will explain how you can perform a routine at home without equipment and we will explain its advantages. Also, do not miss the tips to eat better and leave excess calories behind.
Cardio exercise, also known as aerobic exercise, means that you are doing an “oxygen” activity, that is, you are using large muscle groups, such as your legs or upper body. This type of exercise requires controlled breathing, increases your heart rate, and keeps you in an aerobic zone for a set amount of time. Common forms of cardio (without apparatus) include walking, jogging, swimming, cycling, and virtual fitness classes.
Cardio routine for weight loss
To lose weight or maintain weight loss, you will need up to 300 minutes of moderate physical activity per week, which averages about 60 minutes, five days a week. Here’s a routine that can help you:
- Jumping rope: not only improves coordination and cognitive function but also raises your heart rate so you can burn about 1,300 calories per hour.
Routine: Warm up with about ten jumps, then jump continuously for 1 minute and a half, rest for 15 to 30 seconds, and repeat. Do three reps.
You can combine jumping with one leg.
- Burpees: combine squats, jumps, and push-ups. It is an effective workout because you are burning fat from your body in general and you are training multiple muscle groups such as chest, legs, and core.
Routine: Do 10 reps in 30 seconds and then rest for 30 seconds. Repeat for 5 minutes.
- High-Intensity Interval Training (HIIT): These are intense intervals of exercise to raise your heart rate, followed by 15 seconds of rest.
Routine: Complete back kicks for 45 seconds and rest 15 seconds, then perform jumping lunges for 45 seconds, followed by 15 seconds rest. Complete burpees for 45 seconds and rest 15 seconds. Repeat for 10 to 20 minutes.
You can also incorporate other movements like mountaineering and jump squats.
What about food?
Of course, an exercise routine must be accompanied by a balanced, varied, and healthy diet, you should:
- Control the size of your servings.
- Focus on variety, the nutritional density of foods, and quantity.
- Spread food throughout the day, reducing intake in the late afternoon and evening.
- Limit fast food, as its excess favors obesity.
- Eat slowly, in a suitable place, and whenever you can as a family. Avoid eating in front of the television or computer.
- Cook in a healthy way. Use the oil in moderation. Limit fried and battered foods and season foods with herbs, spices, mustard, and citrus. Moderate the salt.
- Sugar and sweet foods, like jams or honey, can be part of your plate, but in small amounts.