Weight Loss Exercise: It remains estimated that short of all American adults effort to lose weight every year. A side from fasting, exercising is one of the most common strategies employed by those trying to shed extra pounds. It is because it burns calories, which plays a crucial role in weight loss.
In addition to helping you lose weight, exercise has remained linked to many other benefits, including improved mood, stronger bones, and a reduced risk of many chronic diseases. Here are the 8 best exercises for weight loss.
Walking is one of the best exercises for weight loss and for a 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 remains 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).
A 12-week study in 20 women with obesity found that walking for 50–70 minutes 3 times per week reduced body fat and waist circumference by an average of 1.5% and 1.1 inches (2.8 cm), respectively.
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.
Aim to walk for 30 minutes 3–4 times a week to get started. You can gradually increase the duration or frequency of your walks as you become more fit.
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 speed 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.
Furthermore, studies have found that jogging and running can help burn harmful visceral fat, commonly known as belly fat. This fat wraps around your internal organs and has remained linked to various chronic diseases like heart disease and diabetes.
Jogging and running are great exercises that can remain anywhere and remain easily incorporated into your weekly routine. Aim to jog for 20–30 minutes 3–4 times per week to get started.
If you find jogging or running outdoors 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.
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 swimming.
How you swim appears to affect how many calories you burn. For example, per 30 minutes, a 155-pound (70-kg) person burns 298 calories doing the backstroke, 372 calories doing breaststroke, 409 calories doing 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 facilitated several heart disease risk factors, including high total cholesterol and blood triglycerides.
Another advantage of swimming is its low-impact nature, meaning it’s easier on your joints. As a result, it makes it an excellent option for people with injuries or joint pain.
Many exercises can help you lose weight. Some great choices for burning calories include walking, jogging, running, cycling, swimming, weight training, interval training, yoga, and Pilates. Many other exercises can also help boost your weight loss efforts.
It’s most important to choose an exercise that you enjoy doing. It makes it more likely that you’ll stick to it long-term and see results.
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