Nutrition

The 6 best exercises to lose weight

Certain exercises, such as running and swimming, have certain benefits for people looking to lose weight. However, there is no single best type of exercise for weight loss. Different exercises are more effective for different people. In this article, we discuss six of the best exercises for weight loss and give some other tips as well.

List of the best exercises to lose weight

Regular exercise contributes to good health, and is especially important if a person is trying to achieve or maintain a moderate weight. Generally, weight loss occurs when people increase their physical activity and reduce the number of calories they consume. Together, these changes can create a calorie deficit.

The amount of exercise needed to lose weight varies depending on people’s weight loss goals, as well as the type and intensity of exercise. If you don’t change your diet and reduce your caloric intake, you will have to do more physical exercise to lose weight. There is no single type of exercise that is best for losing weight. Some are generally more effective than others, but they vary between individuals.

1 Running

Running is a form of cardiovascular exercise, or cardio. Running makes the heart and lungs work harder. This extra work causes the body to burn the energy it has stored in the body, for example in fat cells. If the body burns more calories than it consumes, this can ultimately lead to weight loss. Weight loss is not immediate and requires regular exercise over several weeks or months. A 2015 study found that running was very effective for weight loss.

Running is generally free. Most people can run in a park or on the street in their neighborhood, and other than sneakers, they don’t need any equipment. Another benefit is that most people can run without heavy training. It is also easy to modify the intensity or duration of the exercise to increase the benefits. For example, a person may start with a 10-minute run before moving on to longer durations or distances. She can also make the workout more intense by running faster or tilting the floor.

2 Walking

Walking has similar effects to running on the body, but it is a less strenuous form of exercise. Although its lower intensity means the body burns fewer calories per minute, it has several benefits. For example, walking is easier to maintain for long periods of time. Most people, including those with low physical condition, are able to walk, and it is possible to walk in many different environments.

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Due to its low intensity, some people can take long walks in the countryside or by the sea. Walking in pleasant places increases the pleasure and motivation to exercise. Because walking is low intensity, it can serve as a good starting point for many people who want to be more active. Because they can easily integrate it into their lives and set realistic goals.
Walking can also improve sleep, memory, and thinking and learning ability.

3 Cycling

Cycling is another effective form of cardio for weight loss. Cycling is generally more strenuous than walking because it requires extra leg strength to move the pedals. On a stationary bike, it is easy to change the resistance and increase the intensity of the workout.

When cycling outdoors, it is possible to pedal faster or climb a hill to increase the intensity. Buying a cheap bicycle keeps cycling costs to a minimum. However, more expensive bikes are sometimes useful, especially for off-road cycling.

Some people use the bicycle as a mode of transportation, which makes it easier to fit it into their daily routine. For example, cycling 40 minutes to and from work is a great way to maintain regular exercise.

4 Resistance Exercises

Resistance exercises include activities such as strength training. Most people benefit from incorporating cardio and resistance exercises into their routine.
Resistance training can improve body composition by increasing the size and density of muscles in the body.

It can also increase resting metabolic rate. The resting metabolic rate is the number of calories the body burns at rest. Genetics and age are factors that have a significant influence on resting metabolic rate, but increasing muscle mass can also make a small difference.

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5 Swimming

Swimming is a great way to lose weight with a low risk of injury. Swimming is primarily a form of cardio, but water also provides natural resistance. This resistance reduces the impact of swimming on the joints and decreases the risk of injury.

Swimming is suitable for people of all ages, and it can be exercised playfully or vigorously. Research suggests that this is one of the best forms of exercise for burning calories. However, it is not suitable for everyone, because it requires being near a swimming pool or a body of water.

6 High Intensity Interval Training (HIIT)

High-intensity interval training (HIIT) has recently emerged as a workout option alongside more traditional forms of exercise. It is a type of exercise that involves cycles of short bursts of high intensity activity. There are usually brief recovery periods between bouts.

A 2019 study published in the British Journal of Sports Medicine found that HIIT was at least as effective as traditional forms of exercise for fat loss. Traditional forms of exercise can include running for 30 minutes. HIIT sessions are stimulating. A common method is to alternate between 4 minutes of high intensity exercise and 3 minutes of recovery.

Other weight loss tips

Most people will not be able to lose weight without changing their diet. In general, it is necessary for a person to burn more calories than they consume.

The ideal caloric intake depends on each person. Women should aim for an intake of 1,200 to 1,500 calories to safely lose weight. Men should consume between 1,500 and 1,800. It is important to maintain a healthy diet when reducing caloric intake.

Another tip is to choose exercises that are enjoyable, which varies from person to person. One may need to experiment to determine their preferences. Enjoying exercise will help the person incorporate it into their weekly routine.

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It is also essential to be patient. Weight loss can take time, especially for some people. However, if one sticks to a regular exercise program and a healthy diet, one will eventually lose weight.

Factors that influence weight loss

Many factors other than exercise affect weight loss, including

diet
genetic
age
sex
the local area
home environment
culture
the sleep

There are no best exercises for losing weight, but some have benefits that may appeal to some people. For example, running and walking are usually free and easy to start. Physical exercise is an important part of weight loss. However, other factors, such as diet and sleep, also play a role.

Sources

Aristizabal, JC, et al. (2014). Effect of resistance training on resting metabolic rate and its estimation by a dual-energy X-ray absorptiometry metabolic map [Abstract].

Calories burned in 30 minutes for people of three different weights. (2018).

Factors affecting weight & health. (2018).

Healthy eating plan. (nd).

Hespanhol Junior, LC, et al. (2015). Meta-analyses of the effects of habitual running on indices of health in physically inactive adults.

Klika, B. (2017). The best resistance-training program for fat loss.

McCall, P. (2014). 8 reasons HIIT workouts are so effective.

McCall, P. (2016). 7 reasons to bike to work.

Vargo, K. (2015). Weight lifting for weight loss.

Viana, RB, et al. (2019). Is interval training the magic bullet for fat loss? A systematic review and meta-analysis comparing moderate-intensity continuous training with high-intensity interval training (HIIT).

Walking for health. (2019).

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