Exercise is among the best things you can do to increase your chances of living a long, healthy life and avoiding disease.
Here are Weekly Training program for (burn fat, weight loss and strength body).
Saturday | ABS & Core Workout :
Many only recognize the abdominal muscles as the body’s core, but the human core structure is much more than that. The core area of the body includes all the body’s muscles except for those in the extremities (including the head).
Essentially, this means that there are far more muscles involved in complete core training than most people assume. Complete core training is a fundamental part of fitness training and too often overlooked when working out.
Here is some benefits of core training:
1. Tightens the abdominal structures involved in movement and improves the transfer of power to and from the extremities.
2. Teaches the muscles to work together efficiently and effectively.
3. Facilitates proper distribution of weight and assists the body in absorption of force and transfer of forces.
4. Improves spinal and postural control while the body is still and in motion.
5. Helps to stabilize and align the spine, ribs and pelvis of a person to withstand static and dynamic force.
6. Tightens and flattens the tummy.
Sunday | Stretching & Flexibility :
Stretching on a regular basis can have several health benefits. Many people know that stretching before physical activity is important, but stretching every day regardless of physical activity is important as well. Here are five benefits that stretching has.
1. Stretching can improve posture.
2. Stretching can improve range of motion and prevents loss of range of motion.
3. Stretching can decrease back pain.
4. Stretching can help prevent injury.
5. Stretching can decrease muscle soreness.
Monday | Lower Body Workout :
Even if you’re already working your legs during cardio exercises you could still be missing out on exercises that could be a game changer for your fitness.
Adding in just a few leg exercises such as squats, lunges, leg presses or step-ups, can make a big difference in the effectiveness of your workout routine and provide the following benefits:
1. Strength training your legs can help you burn off more calories.
2. Strength training your body releases testosterone and growth hormone.
3. You can gain strength in areas you are missing.
4. Strength exercises focus on a different type of muscle fiber in the body than cardio
5. Strengthening your legs can help improve performance and overall quality of life.
6. Working legs can help correct muscle imbalances and aid in injury recovery.
7. Leg work keeps your body looking balanced and toned.
Tuesday| Cardio Workout:
During aerobic activity, you repeatedly move large muscles in your arms, legs and hips. Your heart rate increases and you breathe faster and more deeply. This maximizes the amount of oxygen in your blood and ultimately helps you use oxygen more efficiently.
Cardio exercise and activities can also:
• Strengthen your heart and muscles
• Burn calories
• Help control your appetite
• Boost your mood through the release of endorphins, which are feel-good chemicals released by your brain
• Help you sleep better at night
• Reduce arthritis pain and stiffness through joint movement
• Help prevent or manage high blood pressure, heart disease and diabetes
Wednesday |Upper Body Workout :
Think about how often you use your upper body to perform everyday activities such as reaching, pulling, pushing and lifting. The activities that you perform daily would be limited by an inability to perform those functions.
Benefits of upper body strength training
• Improves posture while sitting and standing.
• Improves posture and form for physical activities.
• Reduces the risk of injuries.
• Improves speed, balance and strength which are generated through the muscles of the upper body.
• Improves flexibility.
• Building and strengthening the large muscles increases muscle tissue in the body which will help burn more fat.
• A healthy and fit appearance.
• Balances the major muscle groups.
• Helps prevent and relieve upper back, neck and shoulder pain.
Thursday & Friday:
Walk 45 Min or Run 30 min or Dance for 30 min a day .
REMEMBER:
• Brace your core.
• Use proper body alignment and good form.
• Reps and rest periods should be based on your fitness level.
• Modify as needed to meet your fitness level by increasing/decreasing reps, weight and sets.
• Gradually increase intensity based on your progress.
• Don’t forget to warm up before your workout
• It’s important to cool down after your workout
• Make modifications as needed. Intensity and rest periods should be based on your individual fitness level. See your physician before beginning any exercise program.
Song: Jim Yosef – Link [NCS Release]
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