Unhealthy weight gain or obesity is one of the significant factor that increases your risk of many health conditions such as high blood pressure, type 2 diabetes, osteoarthritis and erectile dysfunctions. Aside from dietary control, being physically active is essential for the stimulation of healthy weight gain and weight loss. A study revealed that adding exercise to dieting will promote more weight loss than what is achieved with dietary alone. In this article who will be discussing the various exercises that will help you to burn fat and lose weight.
8 Best exercise For weight loss
Cycling is an incredible physical activity that increases cardiovascular health, strengthens bones and muscles, reduces the risk of diseases and burns body fats. Cycling exist in various forms.There are stationary bikes that allows you to cycle within the same position, they can be found in gym centres and you can also get yours at where gym equipments are being sold. Riding a bicycle is another form of cycling but they are often done outdoors.
Research has shown that the combination of indoor cycling and diet improve lipid profile, lose weight and lower blood pressure. All you need to do is just get a bike and ride it to your work place or doing leisure times, you can also get a stationary bike and cycle indoors. You will lose more weight from doing this and a lot of health benefits is also attached to cycling.
It is a full body workout that improves coordination, bone density and burning of calories. Jumping rope is not just for boxers, teens and athletes alone. You can start jumping rope today and have access to it incredible health benefits including weight loss.
Jumping rope is very easy to do and you can burn an average of 15 calories per minute doing it. All you need is a good rope that fit your height and follow the steps:
Jump continuously without holding the rope
- Grab the rope with your hands, holding each handle firmly
- Place the rope behind the back of your knees
- Swing it over your head and slightly bend your knees
- Keep swinging the rope overhead and jump over it consistently
Besides improving weight loss, jumping rope can also promote your breath rate, heart rate and prevent foot and ankle injuries. A study published in the Journal of Sports Medicine and Physical Fitness revealed that adding rope jumping to training programs promote joint repositioning and coordination.
Walking is one of the easiest weight loss exercise that you can engage in and it helps to burn a lot of calories. Walking for a period of 60 minutes daily can burn an average of 300 calories. The more distance you cover while walking the more calories you burn. Brisk walking with incredibly help you to burn belly fat and build up more lean muscles that will promote healthy weight loss.
If you are new to walking it is advisable that you should start with 25 minutes for 4 times weekly and increase it gradually until you are fit to do so. Regular walking should be ensured because you can actually regain all the weight you lost if you stop being active. In order to cover long distance walking, you can walk in groups, with your friends, your partner or with your dog.
This is an exercise that strengthens the muscles, bones, and improves metabolism due to the magnitude of intensity involved. Lifting weights is a strength training exercise that helps to; increase muscle mass that usually decrease with increasing age, promote bone strength, joint flexibility and stimulate weight loss. For weight loss plan, all you need to do is hit the gym and start working out with weights or get a gym instructor to guide you in order to achieve your goal. A study showed that the increased metabolic rate, total energy expenditure and the excessive oxygen consumed after strength training exercise helps to promote weight loss.
This is an incredible exercise for weight loss. It focuses more on the lower body and it is very effective in burning calories and removing excess fat from the body. Squats strengthen the muscles in the lower body, reduce the risk of joint injury and improve bone health. Examples of squatting exercise that you can incorporate for weight loss exercise include goblet squat, zercher squat, barbell squat and pistol squat. Squatting are generally effective in eliminating excess fats in the belly, thigh and legs.
This is a more vigorous intensity exercise. It makes your heart to beat faster and you sweat more when running. Running is also a very easy exercise that promotes weight loss and it burns an average of 600 calories when you cover 10 miles. It is more affordable than going to gym, what you need is just a pair of nice shoe and hit the track and start running. If you are on a journey to losing weight you can start by running for 30 minutes 3 to 4 times in a week and increase it when you are fit enough. It is also important to keep running regularly to maintain weight loss.
This is the bodily movement in the water. It is ideal for weight loss, fitness and promotion of sleep quality. It is a full body workout with low intensity that burns a lot of calories and also lower the risk of health conditions such as high blood pressure, type 2 diabetes, stroke and some cancers. If you find lifting weights, running and walking difficult you can try out swimming. It is more fun and requires little effort to carry out.
The resistance that your body goes through when moving in water can help to strengthen your muscles and bones and also improve weight loss. If you are a beginner, it is advisable that you use pool tubes or aqua belts to prevent drowning.
High intensity interval training (HIIT)
It is an intense workout that is carried out within a short period of time. HIIT is a workout that helps to burn calories, build up muscles, gain energy, boost metabolism and lose body fat within a short period of time. The research analysing the benefits and psychological changes of high intensity interval training revealed that HIIT improves fat loss, increases cardiorespiratory fitness, reduces blood pressure and stimulates insulin sensitivity. The study further showed that HIIT is generally safe even in older adults and those with coronary heart disease.