Contents:
- Medical Video: How Does Exercise Impact Weight Loss?
- The ideal time for exercise
- How to burn calories with just 10 minutes of exercise
- Cardio training in 10 minutes
- Sprint training in 10 minutes
- Rope jump training in 10 minutes
Medical Video: How Does Exercise Impact Weight Loss?
Sport is the key to success in having an ideal body shape that is also fit. However, time constraints are still often the reason for many people to skip sports. If indeed you are too busy, set aside at least 10 minutes every day to do this exercise - as a way to burn calories quickly.
The ideal time for exercise
For healthy adults aged 18-64 years, the World Health Organization (WHO) recommendsminimal moderate intensity aerobic exercise during 150 minutes per week (such as brisk walking and swimming) or high intensity aerobic exercise, such as running, during 75 minutes per week.Reporting from the Mayo Clinic, healthy adults are recommended to do strength training around 12 to 15 repetitions at a minimum every two times a week.
This time you can distribute regularly every day. Generally, the recommended length of time is 30 minutes every day or minimal 3-5 days a week. The maximum limit is 90 minutes every day for people who are overweight (overweight) Remember, not more than this because too long doing sports is also not good.
How to burn calories with just 10 minutes of exercise
Regardless of the length of time that exercise is recommended, it cannot be denied that daily busyness can make you absent from regular exercise sessions. Now, if you are busy, just take 10 minutes to practice how to burn calories with the following exercise:
Cardio training in 10 minutes
- 1 minute, do brisk walking or line up on the spot.
- 1 minute, do arm movements up and down
- 1 minute, do it jumping jack
- 30 seconds, do the long jump (jump forward to back)
- 30 seconds, run in place
- 30 seconds, do the long jump
- 30 seconds, make your way in place
- 30 minutes, do the burpees (movements consisting of push ups then jump and return to position push ups)
- 30 minutes, climb or climb stairs
- 30 seconds, make your way in place
- 30 seconds, do the burpees
- 30 seconds, make your way in place
- 30 seconds, run in place
- 1 minute, do the squat (squat movement held)
- 1 minute, take a leisurely stroll in the place for cooling
Sprint training in 10 minutes
- 1 minute, do brisk walking or line up on the spot
- 1 minute, run in a light place
- 1 minute, the curve runs in a place with knee limits parallel to waist height
- 30 seconds, the speed level is still with the same movement
- 30 seconds, the curve runs on the spot or the road in place
- 30 seconds, increase speed more than before but still with the same movement
- 30 seconds, run in place or walk in place
- 30 seconds, increase speed more than before but still with the same movement
- 30 seconds, run in place or walk in place
- 1 minute, run sprint as soon as possible
- 1 minute, do the road running in place but slow down
- 1 minute, take a walk
Rope jump training in 10 minutes
- 1 minute, do the road in a place or fast road
- 1 minute, make your way in place by moving your hands up and down
- 30 seconds, do jump rope
- 30 seconds, walk on the spot or run in place
- 30 seconds, do jump rope
- 30 seconds, walk on the spot or run in place
- 30 seconds, do jump rope
- 30 seconds, walk on the spot or run in place
- 30 seconds, do jump rope
- 30 seconds, walk on the spot or run in place
- 30 seconds, do jump rope
- 30 seconds, walk on the spot or run in place
- 30 seconds, do jump rope
- 30 seconds, walk on the spot or run in place
- 1 minute, do jump rope as fast as possible
- 1 second, walk on the spot or run in place
- 1 minute, take a leisurely stroll
Done right, 10 minutes of doing one of the sports choices above can burn up to 100 calories. If you aim to lose weight or for certain fitness goals, you may need to increase the intensity and timing of your exercise. Also make sure to warm up and cool down, and adjust to your ability to do this exercise guide to avoid injury.
