Hari Raya dishes are often associated with foods that are rich in fat and high in calories, such as rendang, satay, sweet drinks, and many other festive treats. As a result, your weight may increase significantly after enjoying these foods for two consecutive days. However, there’s no need to worry. There are several ways to manage this situation including post-hari raya fitness.
Exercising after Eid can help burn fat, keeping your body healthier and your weight under control. So, what types of exercise are suitable for losing weight after Eid? Let’s take a look at some recommended activities below!
Post-Hari Raya Fitness to Burn Calories
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Focusing on post-hari raya fitness can help you burn extra calories, improve your energy levels, and maintain a balanced lifestyle after the festive period. The good news is that you don’t need extreme workouts, because simple exercises done consistently can help your body recover and feel refreshed again.
Summarized from various sources, here are some effective workouts you can try as part of your post-hari raya fitness routine:
1. Running or Jogging
Running at a speed of 12 km/h can burn a significant number of calories. In fact, nearly 1,000 calories per hour can be burned while running. Once you become more accustomed to running, you can gradually increase your speed to burn even more calories.
2. Swimming
Did you know that swimming is also one of the exercises that can burn a large number of calories? This is because almost every part of the body moves during swimming. On average, swimming can burn around 600–900 calories per hour, depending on the stroke used. Swimming styles that burn the most calories include the butterfly stroke, backstroke, and breaststroke.
3. Cycling
The next Post-hari raya fitness is cycling. Since cycling can burn a significant amount of calories. The number of calories burned depends on your cycling speed. That’s why casual or slow cycling may not burn as much fat. Cycling at a speed of 22 km/h can burn around 500–700 calories per hour. The faster you pedal, the more calories you will burn.
4. Jump Rope
Although it looks simple, jump rope is considered a high-intensity activity. In just 30 minutes, it can burn around 400 calories. If you find it difficult to jump rope for a long time, you can try doing it in intervals by alternating it with jogging in place.
5. Group or Team Sports
Group sports such as basketball, football (soccer), tennis, and others can also burn calories effectively. Football, for example, can burn up to 1,000 calories per hour due to the frequent running involved. Meanwhile, tennis and basketball can burn around 700 calories per hour.
6. Aerobics
Another type of exercise that helps burn fat for Post-hari raya fitness is aerobics. One of the advantages of aerobic workouts is that they don’t require a large space. In fact, aerobics can even be done in your room. Aerobics is also a fun form of exercise. Today, there are several popular types of aerobic workouts, including Zumba.
7. High-Intensity Interval Training (HIIT)
HIIT is a type of workout that combines aerobic and anaerobic exercises. By combining these two types of training, you can burn more calories in a shorter period of time. This happens because interval training can boost your metabolism even after you finish exercising. HIIT also increases the body’s oxygen demand, which helps burn more calories. You can try combining 30–60 seconds of sprinting every 3 minutes during a jogging session. Another option is to do one minute of weight training between a few minutes of cycling.