Top 10 Exercise to lose weight
Thursday, July 9, 2020
Author:
Muhammad Mubashir Iqbal
BS (Hons) Biochemistry, Govt. College University Faisalabad, Punjab, Pakistan.
The best exercises to lose weight are those where more calories are spent in less time, such as running or swimming. However, to lose weight efficiently and maintain the results, it is important to combine these activities with muscle exercises, which should preferably be performed in the gym and under the supervision of a personal trainer.
Aerobic exercises such as walking and running increase the heart rate and burn more calories, while resistance exercises, such as muscle exercises, favor muscle hypertrophy allowing an increase in muscle size making the individual consume more energy.
10 exercises to lose weight
The best exercises to lose weight in the gym are aerobics, some examples are:
1. Muscle exercises
Exercising the musculature is one of the main activities for those who want to lose weight, because their regular practice helps increase muscle mass, as well as endurance, strength and flexibility. The more muscle mass, the greater the person's ability to spend calories at rest, thus favoring weight loss. However, for this to happen, it is important that the workouts are regular and that the person follows a balanced and healthy diet.
Number of calories burned: the amount of calories spent during anaerobic exercise training depends on several factors, such as the intensity and type of activity performed, as well as the individual's individual characteristics such as physical condition, weight, structure Physics and genetics
For this reason, the calories that can be burned during this type of training can vary between 300 to 500 calories per hour. However, as there is gain in muscle mass, the body continues to spend calories up to 48 hours after the exercise, as long as the training is moderate or intense and a healthy diet.
Learn the benefits of exercising to exercise the muscles.
2. HIIT training
HIIT training or High Intensity Interval Training, corresponds to a set of exercises that must be performed with high intensity in order to accelerate metabolism and promote weight loss. The exercises are performed intensively, in order to raise the heart rate, for this reason, this training is more suitable for people who already practice some type of physical activity. However, there are HIIT training routines with easier exercises, especially for beginners.
Number of calories burned: As it is a high intensity exercise, HIIT training is able to help burn about 400 calories per hour. However, in order to burn all these calories, the ideal is to be done under the guidance of a personal trainer or physical education teacher.
3. Crossfit training
The crossfit training is also quite intense and requires greater cardiorespiratory capacity, because the training is performed in a high intensity circuit and with little rest time between one exercise and another. In this type of training different weights, jump ropes, rubbers, boxes, among others are used and, usually, are usually done outdoors.
Number of calories burned: Like HIIT, crossfit workouts are quite intense, and about 700 calories per hour can be burned during exercise. To increase energy expenditure, weight loss and muscle mass gain, it is important that the practice of crossfit is guided by a professional, especially if the person is starting in this sport, is sedentary or has some joint limitation, of This way it is possible to guarantee that the exercises are performed correctly and without risk of causing injuries.
4. Dance classes
Dancing is an excellent activity that helps strengthen and tone the muscles, in addition to increasing flexibility and increasing caloric expenditure, thus improving cardiorespiratory capacity and promoting weight loss. In addition to this, it is an activity that allows you to have fun and be distracted, being excellent for stimulating memory, improving posture and reducing stress.
Number of calories burned: calories burned vary according to the style of dance and the time it is practiced. In the zumba or in the bailoterapia it is possible to lose on average about 300 to 600 calories per hour. However, in order to burn this amount of calories it is necessary that this activity be carried out intensely.
5. Muay Thai
Muay Thai is a type of intense and complete physical activity, because it uses several muscle groups and requires physical preparation. These workouts improve cardiorespiratory capacity and physical condition, as well as strengthening and muscular endurance, as well as increasing self-esteem.
Number of calories burned: The amount of calories spent during a Muay Thai training varies according to the intensity of the training and the physical preparation of the person, being able to reach up to 1500 kcals when the training is very intense and has An excellent physical preparation. However, the average caloric expenditure for Muay Thai practitioners is around 700 calories per workout.
6. Spinning
The spinning classes have different intensities, and it is done in a room with an exercise bike. These classes, in addition to promoting high caloric expenditure and weight loss, also promote muscle strengthening, fat burning in the legs, also improving cardiorespiratory resistance.
Number of calories burned: To boost the caloric expenditure of spinning classes, it is necessary for the person to do a class according to what was requested by the instructor. In this way it is possible to burn between 600 to 800 calories per hour.
7. Swimming
Swimming is a complete exercise, because in addition to promoting physical fitness, it is able to strengthen muscles and promote caloric expenditure. Although the strokes are not too strong to reach the other side of the pool faster, constant effort is needed, with few rest periods. When the goal is to lose weight you should not only reach the other side of the pool, it is necessary to maintain a constant and strong rhythm, that is, you can cross the pool by swimming crawl and back, for example, as a form of "rest" .
Number of calories burned: Since swimming is a complete exercise, the practice of this physical activity can promote the caloric expenditure of up to 400 calories since the person maintains the rhythm and always remains in motion.
8. Hydro gymnastics
Hydro gymnastics is also excellent for losing weight and improving cardiorespiratory capacity. As the water relaxes the tendency is to slow down, however, if you want to lose weight, the ideal is to be in a class whose purpose is the same, because there are classes for older people who are at a slower pace, and in these cases It is not enough to help you lose weight.
Number of calories that are burned: In order for hydro-gymnastics to promote the expenditure of as many calories as possible and promote weight loss, it is necessary for the person to always keep moving, enough to be panting. This way it is possible to burn up to 500 calories per hour.
9. Run
The race workouts are excellent to promote caloric expenditure and to burn fat, being able to perform both on the treadmill and outdoors. However, it is important that the run is always performed at the same pace and with moderate or high intensity. It is possible to start running at a slow pace and gradually increase the intensity each week until the desired goal is achieved.
For people who do not have the habit of running or who start physical activity, this exercise may not be the best way to initially promote caloric expenditure. Therefore, the idea is to start aerobic exercises, such as walking, until the person feels able to start running. Meet a walking training routine to lose weight.
Number of calories burned: the caloric expenditure of a run can vary between 600 to 700 calories per hour, as long as the person maintains a good pace, does not take many breaks and tries hard enough, to the point of not being able to speak during the trot.
10. Body pump
Body pump classes are an excellent way to burn fat, because it is done with weights and step, working the main muscle groups, thus promoting its strengthening and increasing resistance, as well as improving cardiorespiratory capacity, because it demands greater physical conditioning for the realization of the exercises.
Number of calories burned: the body pump classrooms promote a caloric expenditure of up to 500 calories per hour, being necessary to perform at the rate and intensity indicated by the instructor.
These are some examples of exercises that help you lose weight fast, but should be done under the guidance of a professional so that they are performed correctly, avoiding causing injuries to the muscles and joints.
Ideally, divide the training time between aerobic and anaerobic exercises, preferably 5 days per week to lose weight effectively and continuously. During workouts it is important to keep the energy and the body hydrated, being in these cases recommended to make homemade energy drinks.
Muscle exercises help define the body, fighting sagging. However, when there is a large weight loss it may be necessary to do some sessions of aesthetic physiotherapy or even an abdominal surgery called tummy tuck, to remove excess skin.
What exercise to do to lose weight faster?
To lose weight 1 kg of fat per week, equivalent to 4 kg per month, you should perform some exercise that spends approximately 600 kcal per week, 5 times per week, combined with daily muscle exercises.
To burn the calories that are intended, you should exercise for 1 hour and keep the heart rate within the ideal, which should be approximately 80% of its maximum capacity. This ability, however, will depend on the physical conditioning of the person, their age and the intensity of the exercise. Exercising below these values will not favor weight loss.
An extra help is to buy a small digital device called a pedometer that shows how many steps the individual takes per day. This device can be purchased at sporting goods stores or online and the recommendation is to take 10,000 steps per day.
In addition to this, it is also important to maintain a balanced and healthy diet, low in fat and sugar and rich in fruits, vegetables and fibers. See some healthy recipes for weight loss.
How to start practicing weight loss exercises
When initiating some type of physical activity, the ideal is to be evaluated by a professional to verify the weight; perform an anthropometric evaluation, which consists of measuring body folds; Feeding Habits; medical history and; blood pressure
In addition to this, it is also important to tell the professional what your goals are, so that both training and feeding are adapted to what you intend. The ideal frequency is 5 times per week, being at least 30 minutes per day and the intensity should be moderate to strong.
Usually the training begins with aerobic exercises, such as Spinning or Zumba, then you must perform a routine of muscle exercises. As the individual gains resistance, the exercises or the pace of the class should increase, which will require more effort from the heart and muscles.
Weight loss exercises at home
It is also possible to perform aerobic exercises and to strengthen the muscles at home, being an excellent way to burn fat. It is possible to walk quickly on the street daily, run a few kilometers and then increase the distance weekly.
In addition to this, then at home you can perform some exercises to exercise the muscles such as squats, push-ups, irons, zancadillas, among others. See a routine to increase muscle mass at home.
