Effective exercises to lose weight

Sep 14 , 2021


Reinaldo Garcia

Effective exercises to lose weight

Exercises, apart from diets, are one of the most frequent ways used by those who try to lose extra pounds. Burning calories is the key to weight loss.
Exercise is referenced with other benefits, which include a better mood, stronger bones, and a limited danger from many chronic conditions.
Here are the best exercises to lose weight:

It is a convenient and simple way for beginners to start exercising without feeling overwhelmed or without the need to purchase any equipment. In addition, it is a lower impact exercise, which means that it does not stress the joints.
To start, try walking for 30 min 3 to 4 times a week. You can gradually increase the duration or frequency of your walks as you get in shape.

Jogging or running
Although they seem similar, the key difference is that a jog pace is primarily between 4 and 6 mph, while the running pace is faster.
Both jogging and running are excellent exercises that can be done anywhere and are simple to integrate into your weekly routine. To start, try jogging for about 20 to 30 minutes, 3 to 4 times a week.
Additionally, studies have found that jogging and running have the potential to help burn harmful visceral fat, known as belly fat. This kind of fat envelops your internal organs and has been linked to various chronic diseases such as heart disease and diabetes.

Although cycling is commonly done outdoors, several gyms and fitness centers have stationary bikes that allow you to ride your bike as you stay indoors.
It is believed that a 70 kg person burns about 260 calories per 30 min of cycling on a stationary bike at a moderate pace, or 298 calories per 30 min on a bike at a moderate pace of 19 to 22 kilometers per hour.
Not only is cycling outstanding for weight loss, but studies have found that individuals who cycle regularly have better general fitness, high insulin sensitivity, and a lower risk of heart disease, cancer, and death.

Weight training
It is believed that a 70 kg person burns about 112 calories per 30 min of weight training. Additionally, weight training can help build strength and promote muscle gain, which can increase your resting metabolic rate (RMR). Several studies have shown that the human body continues to burn calories for many hours after weight training.

Interval training
Interval training, usually known as high intensity interval training (HIIT), is a broad term that relates to short bursts of deep exercise that alternate with periods of recovery.
HIIT helps burn 25% to 30% more calories per minute than other types of exercises. This means that HIIT can help you lose more calories as you spend less time exercising.
An example, pedaling as hard as you can on a bike for about 30 seconds and then pedaling at a slow pace for 1 or 2 min. Repeat this scheme every 10 to 30 min.

The way you do nothing seems to affect the proportion of calories you burn. For 30 min, a 70 kg person burns 298 calories performing a backstroke, 372 calories performing a chest stroke and 409 calories performing a butterfly stroke.

Yoga is a popular way to exercise and relieve stress. While it is not considered frequent me as a weight loss exercise, it burns a good proportion of calories and provides several extra health benefits that promote weight loss.

Even though Pilates doesn't help burn as many calories as aerobic exercises like running, quite a few people enjoy it, making it easier to continue over time.
In addition to weight loss, Pilates has been shown to decrease low back pain and optimize strength, balance, flexibility, endurance, and overall fitness level.

It is important to remember that before any change in your diet, purchase any product or make any change in your exercise routine, visit your trusted doctor who will indicate the best for you and your health.

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