Weight Loss Exercise – According to the estimation, half of all American adults attempt to lose weight every year. Apart from dieting, exercising is the most common strategy practiced by those trying to lose extra pounds. It plays a key role in weight loss by burning calories.
Exercise has many other benefits aside from weight loss including improved mood, stronger bones, and reduced risk of many chronic diseases.
The 8 best exercises for weight loss are:
1. Walking – Weight Loss Exercise
Walking is one of the best exercises for weight loss. It is convenient and an easy way for beginners to start the exercise without feeling overwhelmed or needing to purchase any equipment. It doesn’t stress your joints because it is a lower impact exercise.
According to the research, it is estimated that a 70 kg (155 pounds) person burns around 167 calories per 30 minutes of walking at a moderate pace of 4 mph (6.4 km/h).
It is easy to fit walking into our daily routine. To start walking exercise, first of all aim to walk for 30 minutes 3–4 times a week. You can gradually increase the duration or frequency of your walks as you become more used to.
2. Jogging or running – Weight Loss Exercise
Jogging and running are also great exercises to help you lose weight. The difference between jogging and running are:
- The jogging pace is generally between 4–6 mph (6.4–9.7 km/h).
- The running pace is faster than 6 mph (9.7 km/h).
The research estimates that a 70-kg (155-pound) person burns approximately 298 calories per 30 minutes of jogging at a 5-mph (8-km/h) pace. Whereas a person burns 372 calories per 30 minutes of running at a 6-mph (9.7-km/h) pace.
Studies have also found that jogging and running can help to burn harmful visceral fat (commonly known as belly fat). This type of fat wraps around our internal organs and leads to various chronic diseases like heart disease and diabetes.
Both jogging and running are great exercises that can be done anywhere. It is easy to include into our weekly routine. If jogging or running outdoors seems to be hard on the joints, try running on softer surfaces like grass.
3. Cycling – Weight Loss Exercise
Cycling is a popular exercise that improves our fitness and can help us lose weight. Even though cycling is traditionally done outdoors, many gyms and fitness centers have stationary bikes that allow us to cycle while staying indoors.
The research estimates that a 70-kg (155-pound) person burns around 260 calories per 30 minutes of cycling on a stationary bike at a moderate pace, or 298 calories per 30 minutes on a bicycle at a moderate pace of 12–13.9 mph (19–22.4 km/h).
Cycling is not only great for weight loss, but is also great for overall fitness, increased insulin sensitivity, and a lower risk of heart disease, cancer, and death, compared with those who don’t cycle regularly. It doesn’t put much stress on the joints.
4. Weight training – Weight Loss Exercise
Weight training is a common type of strength training for developing the strength and size of skeletal muscles. It is a popular choice for people looking to lose weight.
According to the research, it is estimated that a 70-kg (155-pound) person burns roughly 112 calories per 30 minutes of weight training. Numerous studies have shown that our body continues to burn calories many hours after a weight-training workout, compared with aerobic exercise.
5. Interval training – Weight Loss Exercise
Interval training, commonly known as high-intensity interval training (HIIT), is a type of training that involves a series of high-intensity workouts interspersed with rest or relief periods.
A high-intensity interval training workout lasts 10–30 minutes and can burn a lot of calories. It can help you burn more calories while spending less time exercising. Numerous studies have shown that HIIT is especially effective to burn belly fat, which links to many chronic diseases.
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It is easy to include into our exercise routine. All we need to do is choose a type of exercise, such as running, jumping, or biking, and our exercise and rest times.
Swimming is a fun way to lose weight and get in shape. It is a great low-impact exercise for people who wants to lose weight. It may also help to improve our flexibility and reduce the risk factors for various diseases.
The research estimates that a 70-kg (155-pound) person burns approximately 233 calories per half hour of swimming.
Swimming reduces body fat, improves flexibility, and reduces several heart disease risk factors, including high cholesterol and blood triglycerides. It is a great option for people who have injuries or joint pain because of its low-impact nature which is easier on your joints.
Yoga is also a popular way to exercise and relieve stress. It is not commonly thought of as a weight loss exercise, it burns a fair amount of calories and offers many other health benefits that can promote weight loss.
Harvard Health research estimates that a 70-kg (155-pound) person burns around 149 calories per 30 minutes by practicing yoga. The yoga group experience improvements in mental and physical well-being.
Yoga can be done anywhere which includes the comfort of our own home, as there are plenty of guided tutorials online.
Pilates is a great beginner-friendly exercise that helps us to lose weight. The benefits of Pilates other than weight loss are to reduce lower back pain and improve our strength, balance, flexibility, endurance, and overall fitness level.
According to a study that was sponsored by the American Council on Exercise, a person weighing around 64 kg (140 pounds) can burn 108 calories at a 30-minute beginner’s Pilates class, or 168 calories at an advanced class of the same duration.
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