Aside from dieting, exercising is one of the most common strategies employed by those trying to shed extra pounds. It burns calories and this plays a key role in weight loss.
In addition to helping you lose weight, exercise linked to many other benefits, including improved mood, stronger bones, and a reduced risk of many chronic diseases.
Before losing weight, you should keep one thing in mind that you should burn more calories than you consume. One should eat healthy food, because, if you don’t eat food, you won’t be able to perform exercise. Hence, proper diet is must.
Here are best exercises for weight loss:
1. WALKING
Science shows that placing one foot in front of the other leads to some seriously impressive mental and physical benefits.
“Walking can be as good as a workout, if not better, than running,” says Dr. Matt Tanneberg, CSCS, sports Chiropractor and Certified Strength and Conditioning Specialist in Phoenix, Arizona who works with elite athletes.
It is easy and convenient 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.
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.
According to Harvard Health, its 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).
So, try to incorporate more walks into your day to day activities.
2. JOGGING OR RUNNING
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.
Although both jogging and running seems similar, the key difference is that a jogging pace is generally between 4-6 mph (6.4-9.7 km/h), while running pace is faster that 6 mph (9.7 km/h)
Both helps to burn harmful visceral fat, belly fat. This type of fat wraps around internal organs and has been linked to various chronic diseases like heart disease and diabetes.
3. SWIMMING
Swimming is a great low-impact exercise for people looking to lose weight.Swimming is a fun way to lose weight and get in shape.
A person burns approximately 233 calories per half hour of swimming, according to Harvard Health.Swimming significantly reduced body fat, improved flexibility and reduced several heart diseases risk factors, including high total cholesterol and blood triglycerides.
4. CYCLING
Cycling is great for people of all fitness levels and can help you loose weight.Harvard Health estimates that a person burns 298 calories per 30 minutes on a bicycle at a moderate pace of 12-13.9 mph (19-22.4 km/h)
Studies 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 regular.
5. YOGA
Yoga is a great weight loss exercise that can be done nearly anywhere.Yoga not only burns a fair number of calories, but, offers many additional health benefits in mental and physical well being. It also help you resist unhealthy foods, control overeating and better understand your body’s hunger signals.
Many gyms offer yoga classes, but you can practice yoga anywhere, as there are plenty of guided tutorials online.
6. PILATES
Pilates is a great beginner friendly exercise that can help you lose weight while improving other areas of your physical fitness, such as strength, balance, flexibility and endurance.
7. JUMPS SQUATS
Jump squats strengthen and conditions the body.Start standing with feet hip-width apart and arms by sides. Squat down, keeping chest lifted, then explode up. Land and immediately lower into the next rep. Do this for 90 seconds.
8. JUMPING JACKS
Stand tall with arms by sides. Jumps legs past and swing hands overhead. Jump feet back together as hands come back down to sides. Do this for 90 seconds and take 30 seconds rest.
9. PUSH-UPS
Start in a high plank with wrists directly under shoulders, body in starlight line from head to toe. Bend elbows, keeping them close to torsion, to lower chest to ground, then straighten arms. Do it for 60 seconds and take 15 seconds rest.
So, what are you waiting for? Start exercising today and stay fit and gorgeous with spending money and time to gym.
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