Following endless diets and starving mercilessly may not yield desirable results. Also, sticking to a diet without exercising is not an effective way of shedding those extra kilos.
Sports trainer Aliaa Zakawati lists the reasons behind the failure of home exercises:
1. Irregular exercising: It is advisable to set certain times for exercising by specifying the number and span of work outs per week.
2. Workouts that do not suit your body structure: You have to consider your body shape, as fat distribution and muscle mass vary from one body to another. Diet and exercises affect your overall body structure.
Specialists classify body shapes into four main types and prescribe the appropriate exercises for each type:
Hourglass
Hourglass-shaped body is characterized with wide shoulders aligned/in line with wide hips, and a slender waist. Women with this body shape burn calories fast. Jogging and doing aerobics three times a week, for 30 to 45 minutes are recommend exercises.
Pear body shape
It comprises a small bust and shoulders, and wide waist and hips. Women with this shape are highly vulnerable to gaining weight easily. Thus, they need intensified exercises, such as walking, doing aerobics and Zumba regularly, as well as sticking to a balanced diet. It is also recommended to do different types of workouts at each session for no less than four to five times a week.
Inverted pyramid
It comprises a body structure that is wide at the shoulders, and bust, has thin hips and thighs, and high abdominal fat accumulation. Women with this body shape must focus on burning and lifting workouts, especially with a focus on the abdominal area. They should exercise three to five times per week, for no less than 30 minutes during each session.
Rectangle body shape (Banana)
It also looks like a ruler. This type is marked with slimness, with small bust, flat hips, and a wide waist. Rectangle-shaped women are more energetic. They are recommended to do Pilates, and practice yoga three times a week, for 30-40 minutes.
Age-appropriate exercise
All age groups can exercise. However, the type of exercise appropriateness differs according to one’s age. It is divided into three stages:
Exercising from childhood to maturity: At this stage, both the body and mind are developing rapidly. All types of sports are permitted according to everyone’s tendency as long as there are no health problems that may impose restrictions. These sports include walking, gymnastics, and football.
Exercising during maturity: Bodily and morphological abilities at this young age are at their best. Hence, all types of workouts are permissible at this age, except in case of health issues that inhibit certain exercises.
Above 45: Bodily and muscular abilities decline during this age, especially among women that are not used to exercising. Thus, high-speed exercising intensity has to be reduced to a medium and constant one. Walking and yoga are examples of the most preferable workouts.
Finally, remember that exercising helps boost metabolism, reduces vulnerability to cardiovascular diseases, colon cancer and diabetes. In addition to that, exercising lowers fats, harmful cholesterol, activates blood circulation as well as increases self-confidence.
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