Adopting an exercise routine is one of the things we can do to combat sagging after weight loss. Training that includes aerobic and physical resistance activities can help us regain that muscle and skin firmness. Do you want to discover some options?
Benefits of physical exercise
Many of us know that the regular practice of physical exercise brings us vitality and health. What we may not have so present is that, over time, it is one of the best things we can do to have a good quality of life . which are your main benefits?
According to research published in Cold Spring Harbor Perspectives in Medicine , the continuous practice of physical exercise increases life expectancy and may reduce the risk of about 40 chronic diseases. In particular, it could minimize the risk of:
Type 2 diabetes
Diseases of the respiratory system
Overweight and obesity
Immune system diseases
On the other hand, as a publication in Health Promotion Perspectives details , options such as strength training can help increase muscle mass and tone, strength and endurance. It is, therefore, a good option when our goal is to combat sagging and excess weight.
Tips to eliminate sagging
When the problem of sagging is cutaneous, we can also take into account other recommendations to combat it. A good diet, the practice of relaxation techniques and the use of firming products can complement physical exercise to obtain better results.
In addition, it is convenient to consult the dermatologist to learn about other treatment options. According to information at the American Academy of Dermatology , methods such as creams with retinoids and substances that help produce collagen can contribute. You can also try methods such as ultrasound, radiofrequency and laser rejuvenation.
On exercises against sagging
It is important to perform basic training, at least three times a week, and add power to the movements as you gain resistance. The increase in the size of the back and oblique muscles will help to reaffirm the areas where there is sagging.
And, although the abdominal muscles do not tend to increase in volume , they strengthen and help protect the back and improve posture , as is the case with abdominal exercises, iron, side board and bicycle.
Upper body training, arms
Using weights helps build arm muscles , and helps get firmer arms ; Biceps training strengthens the front part of the arm and triceps exercises, such as extensions, help develop the back of the arm, and also fill in loose skin after weight loss.
You should use weights of about 500 to 1000 grams in cardio sessions, at least three times a week to help reaffirm the upper body, such as arm lifts, turns and extensions, while running.
In addition, performing this cardio session increases calorie burning to promote weight loss or maintenance.
Leg and buttock training
Performing squats and hip extensions helps to firm the buttocks and thighs:
Place yourself on a mat, on four supports.
Stretch the leg, to carry out the extension of the hips and knees.
While keeping your knee bent at a 90 degree angle, stretch the other leg, raising your foot to the ceiling.
Do 8 to 12 repetitions and then repeat the exercise with the other leg.
Doing various exercises is one of the best ways to cope with sagging after losing weight. However, to achieve good results it is important to be consistent with your practice and, above all, complement it with other good habits.
It is useless to do strenuous routines if it is not accompanied by a healthy diet, water consumption and other key habits to care for the figure. Therefore, be sure to train daily, eat healthy and avoid bad habits such as alcohol and tobacco consumption.