Exercising burns calories and builds muscle, which is essential for increasing your metabolism so that you can burn even more calories and lose more weight. You can find no direct fact to lose weight safely and permanently, instead you must eat healthy food and do regular exercises.
So dust off those who call you on market and workout clothes and pick one of these nine best exercises for weight loss to get started today on your path to a slimmer, healthier you. Appending below are some ‘ing’ exercise technique, as the best exercise to lose weight.
Before jumping into the techniques, set your mind that reducing down your extra pounds must come from your heart level.
If you’re one of the many people who love to run, you’re in luck. Running burns about 600 calories per hour, helps build strong bones and connective tissue and gets your heart pumping at a healthy rate to help prevent heart disease, stroke and certain cancers.
The only equipment running requires is a good pair of shoes to protect your joints and, if it helps you keep the pace and maintain motivation, an iPod with your favourite tunes.
Interval training can bump up the calories you burn on your daily run. Also called speed work, interval training involves short spurts, usually between 30 seconds and two minutes, of running at top speed. Intervals burn a large number of calories in a short amount of time, improve your resting metabolism to help you burn more calories during the day, and increase your muscle mass.
Experts now recommend that you don’t stretch before you run. Instead, warm up by marching in place, bringing your knees up high, or walking for five minutes before beginning your run. Because running is a high-impact exercise that can damage your joints, it’s always best to have a professional fit you with the right running shoes, based on your gait.
Vigorous swimming can burn anywhere from 400 to 700 calories an hour. All types of swimming are effective for helping you shed pounds, from a front crawl to a breast stroke or even the dog paddle. Swimming is a highly effective exercise for weight loss and toning. It’s one of the lowest-impact exercises out there, and it strengthens, tones and conditions your whole body. It’s particularly ideal for women in their last trimester of pregnancy and individuals who battle with arthritis, obesity, and musculoskeletal conditions. It’s also great for those who suffer from exercise-induced asthma, because the warm, moist air around the water helps keep the airways clear.
Many athletes use the pool as a cross-training tool, as well as to stay fit while rehabilitating an injury. When you’re neck-deep in water, your body is only bearing ten percent of its weight, and yet the water provides 12 times the resistance of air, making it ideal for strengthening and toning your muscles.
Swimming engages all of the major muscle groups, from your abdominals and back muscles to your arms, legs, hips and glutes. It effectively compliments other exercises, like running and walking, or it can be your sole form of fitness.
Don’t know how to swim? Not a problem. If you can propel yourself through the water from one end of the pool to the other, you can swim well enough to lose weight doing it.
Bicycling is another low-impact, high-rewards activity for losing weight. Cycling can burn anywhere from 372 to over 1,100 calories per hour, depending on your weight, your speed and the terrain you’re biking across. Unlike running, cycling is easy on the joints, and even the most out-of-shape beginner can hop on a bicycle and ride several miles without feeling like they’ve just been through the wringer. Outdoor cycling is best, because the varied terrain enables you to get a well-rounded workout that includes strengthening your lower body and getting a good cardiovascular workout.
If you live within biking distance of your job, cycling to work can stimulate endorphins and boost your metabolism for the day, as well as save you money on gas. If outdoor cycling is difficult or dangerous in your area, consider spinning. Offered at most gyms, this group cycling activity is one of the lowest-impact classes offered, and yet it’s one of the most effective for burning calories and revving up your metabolism.
Even seasoned runners or bikers will likely find themselves challenged by the spinning instructor. An hour-long spinning class covers about 20 miles and challenges participants to reach speeds that they may find impossible when riding an actual bike.
Cross country skiing is a tough workout that works every major muscle group in your body as you glide along, providing both pushing and pulling movements for your muscles. It’s great for improving balance and coordination.
Cross country skiing is a combination of resistance training and cardio activity that’ll burn between 500 and 650 calories per hour, depending on how much you weight and the intensity of the workout.
While you’re skiing, your muscles are working hard. However, since they’re all working together and you’re getting moments of rest on the glide, the lack of muscle exhaustion enables you to sustain the activity for long periods of time. Likewise, your heart rate will be elevated throughout the workout, but won’t be so high that you have to stop to rest.
Make sure you have the right gear for safety and comfort during your workout. You don’t need to spend a bundle, but you’ll need warm clothes that are designed to insulate and breathe. Make sure your ski boots are comfortable and warm.
The right form is critical when cross country skiing. Beginners should start slowly, propelling forward with long, slow strokes until rhythm and form become natural. The moves should feel coordinated and be executed with smooth, fluid motions.
Once you’ve got the form and rhythm down, let the skis take you on a tour of the winter wonderland around you. Allow your mind to wander while your body does the work so that you’re relaxed and renewed by the end of the workout.