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 Best exercises to lose weight

Weight loss exercises

Aside from a healthy diet, exercise is one of the most popular strategies used by those looking to lose weight, so weight loss exercises play an important role in that.

 

In addition to helping you lose weight, exercise, in general, has been linked to many other benefits, including better mood, stronger bones, and a reduced risk of many chronic diseases.

3 common exercises to lose weight

 

1- walking

One of the best weight loss exercises, walking is a convenient and easy way for beginners to start exercising, without feeling overwhelmed or having to buy equipment.

 

In addition, walking is a lower-impact exercise than other exercises, which means that it does not stress the joints.

As per Harvard Health, it is assessed that an individual weighing 155 pounds (70 kg) consumes around 167 calories for like clockwork of strolling at a moderate speed of  4 miles per hour (6.4 km / h).

 

A 12-week study of 20 obese women found that walking for 50 to 70 minutes 3 times a week reduced body fat and waist circumference by an average of 1.5% and 1.1 inches (2.8 cm), respectively.

 

It's easy to include walking in your daily routine. Try walking during your lunch break, taking the stairs at work, or taking your dog for one more walk.

 

To start, try walking for 30 minutes 3 or 4 times a week. You can gradually increase the duration or frequency of your walk as you get in shape.

 

2- jogging

 

Jogging and running are great exercises to help you lose weight, although they look similar, the main difference being that your running speed is generally 4 to 6 mph (6.4 to 9.7 km / h), while your speedrunning is faster than 6 miles per hour. hour (9.7 km / h).

 

According to Harvard Health, a 155-pound (70-kg) person burns approximately 298 calories for a 30-minute run at 5 miles per hour (8 km / h) or 372 calories for a 30-minute run. At a speed of 6 miles each hour (9.7 km/h).

 

Additionally, studies have found that jogging and running can help burn harmful visceral fat, also known as belly fat, as this particular fat surrounds the internal organs, making it a more dangerous source of fat scattered throughout the body. body.

 

Running a lot are incredible activities that should be possible anyplace and are not difficult to join into your week-by-week schedule.

 

To start, try jogging for 20-30 minutes 3-4 times a week.

 

If you find running or jogging outdoors is hard on your joints, try running on softer surfaces like grass.

Additionally, numerous treadmills have underlying padding, which can be simpler on your joints.

 

3- Cycling

 

Cycling is a popular exercise that improves your fitness and can help you lose weight, and while cycling is traditionally done outdoors, many gyms and fitness centers have stationary bikes that allow you to ride your bike while staying indoors.

 

Harvard Health estimates that a 155-pound person burns about 260 calories for 30 minutes of cycling on a stationary bike at a moderate pace, or 298 calories for 30 minutes on a bike at a moderate speed of 12 to 13, 9 miles per hour. time. Clock (19-22.4 km / h).

 

In addition to the fact that cycling is incredible for weight reduction, examines have discovered that individuals who bicycle consistently have better general wellness, higher insulin affectability, and lower hazard of coronary illness, malignancy, and demise.

 

compared to those who do not ride a bike regularly.

 

Cycling is ideal for people of all fitness levels, from beginners to athletes; Plus, it's a low-impact, weight-bearing exercise so it won't put too much pressure on your joints.

 

The best time to exercise

 

The best ideal opportunity to practice is promptly in the first part of the day. It is best to start exercising immediately after waking up and before breakfast, drink plain water or juice during exercise to avoid fainting or fatigue.

Morning exercise can increase the rate of fat burning during the day, as it increases the speed of metabolism compared to night exercise, so your body will continue to burn calories during the day.

 

It is recommended to avoid sleeping immediately after exercise. Keep away from sleep deprivation brought about by inordinate degrees of stress chemicals during exercise.

Note that the body's ability to exercise is greatest in the afternoon and evening; Because body temperature is at its highest between 2 pm and 6 pm, it can improve muscle strength, enzyme activity, and endurance.

 

In conclusion, it should be noted that the combination of different types of high and low-intensity exercises such as yoga, etc. you will achieve the best results, and it is also important to let the body rest for a day to regain muscle. force.

 

Extra exercises to lose weight

 

There are several weight loss exercises you can follow, including:

 

• Jumping rope: It is one of the sports that burns a lot of calories and helps move a large part of the muscles of the body.

 

It should be noted that the calories burned from jumping rope for ten minutes are equal to the calories from jogging for twenty minutes.

 

• Swimming: Depending on the speed of swimming and the weight of the person, swimming helps to burn a lot of calories and increase muscle strength.

 

• Yoga: Some intense yoga can burn a lot of calories, increase focus and deep breathing, which helps improve sleep and reduce stress, which is essential for weight loss.

 

• Low-intensity aerobic exercise: Although high-intensity exercise consumes a lot of calories.

 

This is why low-intensity exercise is also an effective way to lose weight. These exercises help reduce injury and fatigue, improve metabolic rate, and can be performed for a longer period.