Besides diets, exercise is one of the most common strategies used by people trying to get rid of excess pounds. It helps burn calories, which plays a key role in weight loss. In addition to helping you lose weight, exercise has been linked to many other benefits, including better mood, stronger bones, and reduced risk of many chronic diseases.
Here are the 8 best exercises to lose weight before summer
Walking is one of the best exercises for weight loss and for good reason. It’s convenient and an easy way for beginners to start exercising without feeling overwhelmed or needing to buy equipment. Plus, it’s a low-impact exercise, which means it doesn’t strain your joints. It is estimated that a 70 kg person burns approximately 167 calories in 30 minutes of walking at a moderate pace of 6.4 km/h.
A 12-week study in 20 women with obesity found that walking for 50-70 minutes, 3 times a week, reduced body fat and waist circumference by an average of 1.5% and 2.8 cm on average, respectively. It’s easy to incorporate walking into your daily routine. To add steps to your day, try walking on your lunch break, taking the stairs at work, or walking your dog. To start, try walking for 30 minutes 3-4 times a week. You can gradually increase the length or frequency of your walks as you improve.
2. Jogging or running
Jogging and running are great exercises to help you lose weight. Although they look similar, the main difference is that the jogging pace is usually between 6.4 and 9.7 km/h, while the running pace is above 9.7 km/h . A 70 kg person burns about 298 calories for 30 minutes of jogging at 8 km/h, or 372 calories for 30 minutes of running at 9.7 km/h. Additionally, studies have shown that jogging and running can help burn harmful visceral fat, commonly known as belly fat. This type of fat surrounds your internal organs and has been linked to various chronic diseases like heart disease and diabetes. Both jogging and running are great exercises that can be done anywhere and are easy to incorporate into your weekly routine. To start, try jogging for 20-30 minutes 3-4 times a week. If you find jogging or running outdoors hard on your joints, try running on softer surfaces like grass. Additionally, many treadmills have built-in cushioning, which can be easier on your joints.
3. The bike
Cycling is a popular exercise that improves your fitness and can help you lose weight. Although cycling has traditionally been done outdoors, many gyms and fitness centers have stationary bikes that allow you to ride while indoors. A 70 kg person burns about 260 calories per 30 minutes of cycling on a stationary bike at a moderate pace, or 298 calories per 30 minutes of cycling at a moderate pace of 12-14 mph. Not only is cycling great for weight loss, but studies have shown that people who cycle regularly have better overall fitness, increased insulin sensitivity and a lower risk of heart disease, cancer and death, compared to those who do not regularly. Cycling is great for people of all fitness levels, from beginners to athletes. Plus, because it’s a no-load, low-impact exercise, it doesn’t put stress on your joints.
Strength training is a popular choice for people looking to lose weight. It is estimated that a 70 kg person burns around 112 calories per 30 minutes of strength training. Additionally, weight training can help you build strength and promote muscle growth, which can increase your resting metabolic rate, which is the number of calories your body burns at rest. A 6-month study showed that just doing 11 minutes of strength-training exercise 3 times a week resulted in a 7.4% increase in metabolic rate, on average. In this study, this increase was equivalent to burning an additional 125 calories per day. Another study found that 24 weeks of strength training resulted in a 9% increase in metabolic rate in men, which is equivalent to burning about 140 more calories per day. day. In women, the increase in metabolic rate was almost 4%, or 50 calories more per day. Additionally, numerous studies have shown that your body continues to burn calories for hours after a weight training session, compared to aerobic exercise.
5. Interval training
Interval training, more commonly known as high-intensity interval training (HIIT), is a general term for short bursts of intense exercise alternating with periods of recovery. Typically, a HIIT workout lasts 10-30 minutes and can burn a lot of calories. A study of 9 active men found that HIIT burned 25-30% more calories per minute than other types of exercise, including weight training, cycling, and treadmill running. This means that HIIT can help you burn more calories while spending less time exercising. Additionally, numerous studies have shown that HIIT is particularly effective at burning belly fat, which is linked to many chronic diseases. HIIT is easy to incorporate into your exercise routine. Just choose an exercise type, like running, jumping, or biking, along with your exercise and rest times. For example, pedal as hard as you can on a bicycle for 30 seconds, then pedal at a slow pace for 1-2 minutes. Repeat this pattern for 10 to 30 minutes.
Swimming is a fun way to lose weight and get in shape. A 155 pound (70 kg) person burns about 233 calories per half hour of swimming. The way you swim seems to affect the number of calories you burn. In 30 minutes, a 70 kg person burns 298 calories swimming on the backstroke, 372 calories swimming the breaststroke, 409 calories swimming the butterfly and 372 calories swimming in place. A 12-week study in 24 middle-aged women found that swimming for 60 minutes, 3 times a week, significantly reduced body fat, improved flexibility and reduced several risk factors for heart disease, including a high total cholesterol and blood triglycerides. Another benefit of swimming is its low impact nature, which means it’s easier on your joints. This makes it a great option for people who suffer from injuries or joint pain.
Yoga is a popular way to exercise and release stress. Although not commonly considered a weight loss exercise, it burns a good amount of calories and offers many other health benefits that can aid weight loss. A 70 kg person burns about 149 calories per 30 minutes of yoga practice. A 12-week study in 60 women with obesity found that those who participated in two 90-minute yoga sessions a week saw their waist circumference shrink more than those in the control group by 3.8cm by mean. Additionally, the yoga group experienced improvements in mental and physical well-being. In addition to burning calories, studies have shown that yoga can teach mindfulness, which can help you resist unhealthy foods, control overeating, and better understand your body’s hunger cues. Most gyms offer yoga classes, but you can practice yoga anywhere. You can even do it at home, as there are plenty of tutorials online.
Pilates is a great beginner exercise that can help you lose weight. A person weighing approximately 64 kg (140 pounds) would burn 108 calories in a 30-minute beginner Pilates class, or 168 calories in an advanced class of the same duration. Although Pilates doesn’t burn as many calories as aerobic exercises like running, many people find it enjoyable, which makes it easier to follow over time. An 8-week study in 37 middle-aged women found that doing Pilates exercises for 90 minutes 3 times a week significantly reduced waist circumference, belly circumference and hip circumference, compared to a control group that did not exercise during the same period.
Besides weight loss, Pilates has been shown to reduce lower back pain and improve strength, balance, flexibility, endurance and overall fitness. If you want to give Pilates a try, try incorporating it into your weekly routine. You can do Pilates at home or at one of the many gyms that offer Pilates classes. To accelerate weight loss with Pilates, combine it with a healthy diet or other forms of exercise, such as weight training or cardio.
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