Every workout should begin with a 7-10-minute workout. For endurance training can stretch, starting at a low rate of core exercises (walking, jogging, biking …), and gradually bringing the rate to that which will take the bulk of your workout. By the end of warm-up pulse should reach the value at which is slimming, fat burning , and the bulk of training should take place with a pulse rate in these boundaries. Finish the workout stretching exercises (at least 5 minutes).

And now. The most effective ways of endurance training and the burning of excess weight:

brisk walking
race
swimming
skates, roller skates
bike
Skiing
aerobics, shaping

Fast Walking – ideal endurance training for beginners. If you have not played sports, have a large overweight, strong cellulite problems with joints or back, start to lose weight with walking. Gradually increase the speed of walking, switch to the route climbs up the hill, up the stairs. You can pick up a small complication.

Go on a jog, fast walk when you can not bring the heart rate to the optimum. Run so as not to choke, so you can talk on the run in short sentences. Start slowly. With improved fitness, increase your speed, consisting of sections with many ups and downs. Will run – lose weight necessarily.

Swimming – probably the best exercise. Develops strength and endurance, promotes weight loss, strengthens all muscle groups, tempers the body. Swim 3-4 times a week for 30-40 minutes, and the results will not be long in coming.

Skates, roller skates – the path to excellent shape. Ice skating and roller not only pleasure, but also trains endurance, burns fat, strengthens the buttocks, legs and back, helps to lose weight, lose weight.

The same can be said about the bicycle. Bicycles, skates, roller skates – similar sports, which have virtually the same training influence on the body.

Skiing – a great way to exercise. In addition to increasing endurance and burning fat skiing consolidates virtually all muscle groups, especially the legs, back, abdominal and shoulder girdle. Skiing, like no other, can vary the intensity of the load – from walking a “snail’s” pace to the rapid run up the hill. This allows them to people with any level of training.

Aerobics, shaping. Shaping can be practiced at home. Buy a CD, videotape recording, switch and do. The difference between aerobics and shaping: aerobics for 99% of endurance training is designed for weight loss, weight loss, shaping the same combination of endurance training and strength, gives a more balanced development – and losing weight, and muscle, but more complicated, requires some preparation to start classes .