TOP 8 EXERCISES FOR WEIGHT LOSS

  TOP 8 EXERCISES FOR WEIGHT LOSS



1.WALKING




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 purchase equipment. Also, it’s a lower-impact exercise,

meaning it doesn’t stress your joints.

According to Harvard Health, it’s estimated that a 155-pound (70-kg) person burns

around 167 calories per 30 minutes of walking at a moderate pace of 4 mph (6.4

km/h)


  • It’s easy to fit walking into your daily routine. To add more steps to your day, try

walking during your lunch break, taking the stairs at work, or taking your dog for

extra walks.


  • To get started, 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 fit.


2. Jogging or Running




  • jogging and running are great exercises to help you lose weight.


  • Although they seem similar, the key difference is that a jogging pace is generally

          between 4–6 mph (6.4–9.7 km/h), while a running pace is faster than 6 mph (9.7

           km/h).

  • Harvard Health estimates that a 155-pound (70-kg) person burns approximately 298

         calories per 30 minutes of jogging at a 5-mph (8-km/h) pace, or 372 calories per 30

          minutes of running at a 6-mph (9.7-km/h) pace.


  • What’s more, studies have found that jogging and running can help burn harmful visceral fat, commonly known as belly fat. This type of fat wraps around 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 get started, aim to jog for 20–30

        minutes 3–4 times per week.

  • If you find jogging or running outdoors to be hard on your joints, try running on softer surfaces like grass. Also, many treadmills have built-in cushioning, which may be easier on your joints.



3.Cycling



cycling is a popular exercise that improves your fitness and can help you lose

weight.

Although cycling is traditionally done outdoors, many gyms and fitness centers have

stationary bikes that allow you to cycle while staying indoors.

Harvard Health estimates that a 155-pound (70-kg) 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).

Not only is cycling great for weight loss, but studies have found that people who

cycle regularly have better overall fitness, increased insulin sensitivity, and a lower

risk of heart disease, cancer, and death, compared with those who don’t cycle

regularly.


Cycling is great for people of all fitness levels, from beginners to athletes. Plus, it’s a

non-weight-bearing and low-impact exercise, so it won’t place much stress on your

joints.


4. Weight training



Weight training is a popular choice for people looking to lose weight.

According to Harvard Health, it’s estimated that a 155-pound (70-kg)

a person burns roughly 112 calories per 30 minutes of weight training

Also, weight training can help you build strength and promote muscle

growth, which can raise your resting metabolism rate (RMR), or how many

calories your body burns at rest.

One 6-month study showed that simply doing 11 minutes of strength-based

exercises 3 times per week resulted in a 7.4% increase in metabolic rate,

on average. In this study, that increase was equivalent to burning an

additional 125 calories per day.

Another study found that 24 weeks of weight training led to a 9% increase

in metabolic rate among men, which equated to burning approximately 140

more calories per day. Among women, the increase in metabolic rate was

nearly 4% or 50 more calories per day.

In addition, numerous studies have shown that your body continues to burn

calories many hours after a weight-training workout, compared with aerobic

exercise.

Summary-Weight training can help you lose weight by burning calories

during and after your workout. It may also help you build muscle mass,

which raises your resting metabolic rate — the number of calories your

body burns at rest.


5.Interval training




interval training, more commonly known as (HIIT) (high-intensity interval

training) is a broad term that refers to short bursts of intense exercise that

alternate with recovery periods.


Typically, a HIIT workout lasts 10–30 minutes and can burn a lot of

calories.

One study in 9 active men found that HIIT burned 25–30% more calories

per minute than other types of exercises, including weight training, cycling,

and running on a treadmill.

That means HIIT can help you burn more calories while spending less time

exercising.

Furthermore, numerous studies have shown that HIIT is especially effective

at burning belly fat, which is linked to many chronic diseases.

HIIT is easy to incorporate into your exercise routine. All you need to do is

choose a type of exercise, such as running, jumping, or biking, and your

exercise and rest times.

For example, pedal as hard as you can on a bike for 30 seconds followed

by pedaling at a slow pace for 1–2 minutes. Repeat this pattern for 10–30

minutes.

Summary-Interval training is an effective weight loss strategy that can be

applied to many types of exercises, including running, jumping, biking, and

more. Incorporating interval training into your routine can help you burn

more calories in less time.



6. Swimming






Swimming is a fun way to lose weight and get in shape.

Harvard Health estimates that a 155-pound (70-kg) person burns

approximately 233 calories per half hour of swimming.

How you swim appears to affect how many calories you burn. Per 30

minutes, a 155-pound (70-kg) person burns 298 calories doing the backstroke,


372 calories doing the breaststroke, 409 calories doing the butterfly, and 372

calories treading water.

One 12-week study in 24 middle-aged women found that swimming for 60

minutes 3 times per week significantly reduced body fat, improved

flexibility, and reduced several heart disease risk factors, including high.

Another advantage of swimming is its low-impact nature, meaning that it’s

easier on your joints. This makes it a great option for people who have

injuries or joint pain.



7.Yoga




Yoga is a popular way to exercise and relieve stress.

While it’s not commonly thought of as a weight loss exercise, it burns a fair

amount of calories and offers many additional health benefits that can

promote weight loss.

Harvard Health estimates that a 155-pound (70-kg) person burns around

149 calories per 30 minutes of practicing yoga.

A 12-week study in 60 women with obesity found that those who

participated in two 90-minute yoga sessions per week experienced greater

reductions in waist circumference than those in the control group — by 1.5

inches (3.8 cm), on average.

Additionally, the yoga group experienced improvements in mental and

physical well-being.

Aside from 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 signals.


Most gyms offer yoga classes, but you can practice yoga anywhere. This

includes from the comfort of your own home, as there are plenty of guided

tutorials online.

 

8.Pilates



  • Pilates is a great beginner-friendly exercise that may help you lose weight.

According to a study sponsored by the American Council on Exercise, a

a person weighing around 140 pounds (64 kg) would burn 108 calories at a

30-minute beginner’s Pilates class, or 168 calories at an advanced class of

the same duration.

Although Pilates may not burn as many calories as aerobic exercises like

running, many people find it enjoyable, which makes it easier to stick to

overtime.

An 8-week study in 37 middle-aged women found that performing Pilates

exercises for 90 minutes 3 times per week significantly reduced waist,

stomach, and hip circumference, compared with a control group that did no

exercise over the same period.

Other than weight loss, Pilates has been shown to reduce lower back

pain and improve your strength, balance, flexibility, endurance, and overall

fitness level.

If you’d like to give Pilates a go, try incorporating it into your weekly routine.

You can do Pilates at home or one of the many gyms that offer Pilates

classes.

To further boost 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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