Weight lifting exercises help burn more calories, and help increase muscle strength, size, and tone, and this is important for long-term health, because inactive adults lose between 3-8% of muscle mass per decade, and increase The amount of muscle is reduced from the body's metabolism,
which helps to burn more calories around the clock even when at rest, and thus this helps prevent the decline in metabolism that can occur along with weight loss. A study conducted on 48 overweight
women who followed a very low-calorie diet followed by a weight-lifting program found that they maintained muscle mass, metabolic rate and strength, in addition to losing weight. They also lost weight, but they also lost more muscle mass, and saw a decrease in their metabolism.
Cardio exercises
The American College of Sports Medicine reports that you can raise your metabolic levels for up to 24 hours after exercising, by adding one thing to exercise, which is periods. Or jogging, or swimming, or cycling, and intensifying exercise is effective in increasing the level of metabolism
to a slightly higher rate during exercise. If a person walks for 30 minutes, they can try to add a period of jogging for 30 seconds every 5 minutes, As he gets fitter, the length of the interval can be increased to 1 minute, and walking intervals can be reduced to 4 minutes.
Aerobic exercise
Moderate aerobic exercise should be done for at least 150 minutes a week, or 75 minutes a week of vigorous aerobic activity, but some people may need to lose or maintain weight effectively, so they should
exercise for up to 300 minutes a week from Moderate physical activity, and it is possible to combine moderate and vigorous activity, as the guidelines suggest that the person distribute this exercise within a week, with the duration of the activity reaching at least 10 minutes.
Note: Strength training exercises are recommended at least twice a week, although they do not include a recommendation for the amount of time allocated to each session.
