You'll
need to burn more calories than you consume to lose weight.
Exercising
is one of the most common methods practiced by those who want to shed extra
pounds, apart from dieting. It consumes calories, and plays a key role in
losing weight.
As
well as losing weight, exercise has been credited with many other benefits,
including better mood, stronger bones and a decreased risk for many chronic
illness.
Here
are the best examples of the weight loss exercises. What's more? check out these Effective Ways to Lose Belly Fat Without Leaving Your House
Walking
Walking
is one of the best weight loss exercises-and for good reason.
For
beginners it is comfortable and a quick way to start exercising without feeling
stressed or having to buy equipment. It is also a lesser-impact workout,
ensuring the joints are not stressed out.
It
is estimated that a 155-pound (70-kg) person burns at a moderate speed of 4 mph
(6.4 km / h) around 167 calories per 30 minutes walk.
Fitting
walking into your daily routine is simple. Try walking during your lunch break,
taking the stairs at work or taking your dog for some extra walks to add more
steps to your day.
Read Also: How to Lose Weight Safely and hold it off
Biking
Cycling
is a common workout which can help you lose weight and boost your health.
Although
cycling is usually done outdoors, there are many gyms and fitness centers that
have stationary bikes that allow you to cycle although remaining inside.
Cycling
is great for individuals at all levels of fitness, and can be done outdoors on
a bike or on a stationary bike indoors. It has been associated with numerous
health benefits including improved sensitivity to insulin and a decreased risk
of some chronic diseases.
Weight Workout/ Weight Training
To
people trying to lose weight, weight lifting is a common alternative.
Strength
training can help you build lean muscle mass and revive your metabolism, which
begins slowing down once you hit your 30s. The more muscle that you have, the
less fat that you have because your metabolism is getting higher.
A
higher metabolism leads to more burned calories and more lost weight.
By
burning calories during and after your workout, weight training will help you
lose weight. It can also help you build muscle mass, which increases your
metabolic rate of rest — the number of calories that your body burns at rest.
Yoga
Yoga
is a popular way of exercising, and stress relief.
Although
it is not widely considered an exercise in weight loss, it burns a reasonable
amount of calories and provides several other health benefits that can
encourage weight loss.
Surveys
have shown that, aside from burning calories, yoga can teach mindfulness, which
can help you tolerate unhealthy foods, avoid overeating, and better understand
the signs of hunger in your body.
Running/Jogging
Running
is one of the easiest and simplest ways to lose calories, whether you love it
or hate it – and you don't need a treadmill to do it. Just lace your shoes and
hit the street. Running in intervals — speeding up and slowing down your pace —
will help to quickly make the minutes and miles pass.
Studies
have shown that jogging and running will help lose unhealthy visceral fat,
generally referred to as belly fat. It form of fat wraps around the internal
organs and has been associated with various chronic diseases such as heart
disease and diabetes.
Jumping Rope
If
you were in grade school the last time you held a jump rope, it is time to get
back into the swing of things. This calorie-busting exercise will burn up to
318 calories per 30 minutes (for a 140-pound woman)—and your heart is not the
only muscle that's working hard.
Jumping
a rope is a workout for the whole body. Fire up your quads and glutes to help
you launch from the deck, and engage your heart to hold you safe and upright
when you fall back down. Jumping rope also involves a little action on the arm
and shoulder, as they stay tight while the rope movement comes from wrists.
Rowing
If
you haven't used the rowing machine at your gym, you’re missing out on one of
the best cardio and strength equipment parts. Working your quads, glutes,
hamstrings, heart, shoulders, and back, you’re having a total-body workout
that's going to have you sweating. Contrary to what most people believe, rowing
strength comes entirely from your legs – not from your muscles.
Rowing
is a perfect weight-loss device as it combines the best out of the worlds of
exercise and strength, with an emphasis on pulling and opening hips and
shoulders. Your heart and lungs are working at the same time. Because many
people have desk jobs, they tend to round our backs up. By opening your back,
knees, and arms, Rowing helps to fix that.
Take Message Home
Most workouts have the
potential to help you lose weight.
Walking, jogging, biking, cycling,
swimming, weight training, strength training, yoga and rowing are some
perfect options for burning calories.
That said, several other
exercises will help improve your efforts to lose weight, too.
Choosing an exercise which
you enjoy doing is the most important. That makes it more likely you will
stick to it in the long run and see results.
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