Exercises to Reduce Body Fat

Exercise for Weight Loss

Exercise aimed at reducing body weight requires long-duration activity at a fairly low intensity.

The most common challenge with this type of exercise is motivation, as prolonged activity can be mentally exhausting. However, with dynamic and varied routines, it’s easier to achieve a satisfying pace.

Frequency of Exercise

4-6 times a week

Duration of Exercise

40-70 minutes

Intensity

low to moderate

IMPORTANT: Before the first and after the last set, we recommend 5 to 10 minutes of light rowing and warm-up beforehand — and stretching after the workout!

In the tables below, we offer some sample suitable exercises.

ZDTM Workout 1

Duration of Series	*tempo (strokes per min.)	**average heart rate	Start	Total Duration
20 min	18 - 21	50 - 65 %	2 min	20 min
15 min	20 - 22	55 - 70 %	2 min	35 min
10 min	20 - 22	60 - 75 %	2 min	45 min
2000 m	22- 23	70 - 75 %		52 - 56 min

ZDTM Vadba 2

Dolžina serije	*tempo (št. zav./ min.)	**srčna frekvenca	počitek	skupna dolžina
10 min	18	50 %	2 min	10 min
15 min	20	55 - 65%	3 min	25 min
15 min	20	60 - 70%	3 min	40 min
10 min	20	55 - 70%	3 min	50 min
10 min	22	65 - 75%		60 min

ZDTM Vadba 3

Dolžina serije	*tempo (št. zav./ min.)	**srčna frekvenca	počitek	skupna dolžina
2000 m	18	50 %	2 min	2000 m
2000 m	20	55 %	2 min	4500 m
2000 m	22	55 - 65%	3 min	7500 m
2000 m	22	55 - 65%	3 min	10000 m
2000 m	22	55 - 65%	3 min	11500 m
2000 m	22	65 - 75%		12500 m

ZDTM Vadba 4

Dolžina serije	*tempo (št. zav./ min.)	**srčna frekvenca	počitek	skupna dolžina
10 min	18 - 20	50 - 55%	2 min	10 min
30 min	5'(20) \| 10'(22) \| 5'(20) \| 10'(22)	55 - 75%	3 min	40 min
2000 m	22 - 24	65 - 85%	3 min	48 - 50 min
10 min	18	50 - 55%		58 - 60 min

*tempo; frekvenca je okvirna, vendar ne odstopajte več kot 2 zav./ minuto

** srčna frekvenca je okvirna, določena z % HRR v formuli RHR + HRR (glej določanje srčne frekvence)