According to statistics, 50% of adults try to lose weight every year. And apart from dieting, exercise is one of the most common strategies used by people who want to lose weight. In addition to helping us burn calories, increase metabolism, and lose weight, exercise is associated with many other benefits, including improved mood, enhanced bone strength, and a reduction in many chronic diseases. risks of.
Here are the 8 best ways to exercise to lose weight.
- brisk walk/walk/walk
Brisk walking is one of the best ways to lose weight, because it is the most convenient and easy way for beginners, if you don’t know anything about fitness, you won’t feel overwhelmed, let alone buy equipment . However, it’s a less weight-loss exercise and doesn’t put as much stress on your joints as running.
According to Harvard Health, a 70-kg person can burn 167 calories per 30 minutes of walking (6.4 km/h, or a moderate, steady pace5).
A 12-week study in 20 obese women found that walking briskly for 50-70 minutes three times a week reduced body fat by 1.5% and waist circumference by an average of 2.8cm.
If you are a novice, you can easily integrate walking into your daily activities. To add steps to your day, take a walk after lunch, skip the elevator, climb down the company stairs, or take your dog for a walk.
Specifically, your goal is to walk 3 to 4 times a week for 30 minutes, and then you can gradually increase the time or frequency of walking as your body adapts.
Bottom line: Brisk walking or walking is a great exercise for beginners that can be done anywhere, requires no equipment, and places little stress on the joints. It is recommended to increase walking or brisk walking in daily activities, do not take the car if you can, do not take the elevator if you can, and climb the stairs. However, the weight loss effect is the worst compared to other training methods.
- Jogging or running
Jogging and running are also a good training method. Although they are not the most efficient weight loss training methods, as a fitness novice and beginner, or even people who rarely exercise, they can help you lose weight and lose fat in the first 1-2 weeks.
Although jogging and running look similar, the main difference is that jogging is usually between 6.4-9.7 km/h, while running is generally faster than 9.7 km/h.
According to Harvard Health, if you jog at 8 km/h, a 70kg person will burn about 298 calories every 30 minutes, and if you run at 9.7 km/h, every 30 minutes Will burn 372 calories. (5).
In addition, studies have found that jogging or running can help burn harmful visceral fat, commonly known as belly fat. This type of fat wraps around your internal organs and contributes to the risk of various chronic diseases, such as heart disease and diabetes ( 7Trusted Source , 8Trusted Source , 9Trusted Source ).
Jogging and running can be done anywhere and easily integrated into your daily activities. So, if you want to start running, aim for 20-30 minutes of jogging 3-4 times a week.
Of course, this is the best state, but there is no need to pursue perfection. It is also possible to run for 3 minutes each time, 3 times a week, and it is better to do it than not to do it. Cultivating habits is the key, not how much you exercise. As long as you exercise for even one minute each time, you will win✌️. For long-term maintenance, daily adherence is more important than the amount of exercise each time. Don’t forget, perfection is the culprit behind procrastination.
If you have knee discomfort and sore knees, maybe running outdoors is not the best option, run or jog on softer surfaces like grass. Also, many treadmills have built-in cushioning, which will make it easier for your knees to adapt.
Summary: Jogging and running are one of the training methods for weight loss and are easy to incorporate into your daily routine. Although not the most efficient weight loss training methods, they can also help burn belly fat.
- Cycling or spinning
Spinning or cycling is a popular form of exercise that can improve your health and help you lose weight. Although cycling is traditionally done outdoors, many gyms and fitness centers have stationary bikes, as well as stationary bikes for indoor cycling.
Harvard Health estimates that a 70kg person riding a stationary bike at a moderate pace (19–22.4 km/h) burns about 260 calories every 30 minutes.
Not only does cycling lead to weight loss, but research has found that regular cyclists have better overall health, higher insulin sensitivity, and lower rates of heart disease, cancer, and death than those who don’t cycle regularly risk.
Cycling is great for people of all fitness levels, from beginners to professional athletes. Also, it’s a non-weight-bearing, low-impact exercise, so it doesn’t put too much stress on the joints. But, of course, the low impact also means that the weight loss effect of cycling is not as good as the weight training (strength training) mentioned below.
Bottom line: Cycling is great for people of all fitness levels, either outdoors on a bike or indoors on a stationary stationary bike. It has been linked to several health benefits, including improved insulin sensitivity and reduced risk of certain chronic diseases. However, weight loss is not as effective as weight training.
- Weight training (strength training, anaerobic training, resistance training, iron lifting)
Weight training is the best option for people looking to lose weight. According to Harvard Health Statistics, a 70kg person burns about 112 calories for every 30 minutes of weight training or strength training.
In addition, weight training can also help you build strength and promote muscle growth, speed up fat burning, and thus increase your resting metabolic rate (RMR), that is, increase the number of calories your body burns at rest. A 6-month study showed that just 11 minutes of weight training 3 times a week increased metabolic rate by an average of 7.4%, equivalent to burning 125 more calories per day while sitting still .
Another study found that 24 weeks of weight training increased men’s metabolic rate by 9 percent, which is equivalent to burning 140 more calories per day. Women’s metabolic rate can increase by nearly 4%, which is equivalent to burning 50 more calories per day without exercising.
In addition, numerous studies have shown that compared to aerobic exercise, your body continues to burn calories hours after weight training, even when sleeping, watching TV, looking at your phone, lying still, In telling burn calories.
Bottom Line: Weight training can help you lose weight by accelerating your body’s internal calorie burn during and after training. In addition, weight training can also help you build muscle, which in turn increases your resting metabolic rate, which increases the number of calories your body burns at rest.
- Anaerobic Interval Training/HIIT/High Intensity Interval Training
Anaerobic interval training, commonly referred to as high-intensity interval training or HIIT, is a broad term that refers to short, intense workouts alternating with rest. Typically, anaerobic interval HIIT workouts last 3–30 minutes and burn a lot of calories.
In a study of 9 regular men, HIIT training burned 25–30% more calories per minute than other types of exercise, including weight training, cycling, and running on a treadmill. This means HIIT can help you burn more calories while spending less time exercising.
However, this training method cannot last for too long. If you really try your best to complete it, generally 10 minutes is the limit. If you can do it for more than 30 minutes, it means that you have not worked hard. Therefore, the overall calorie consumption is still not as high as weight training (weight training has the best weight loss effect), which is very suitable for people who want to do some exercise, but really have no time. Using this method to lose weight and lose fat is still more efficient than aerobic exercise.
Additionally, numerous studies have shown that HIIT is particularly effective at burning belly fat, which is associated with many chronic diseases. Best of all, HIIT is easy to incorporate into your everyday routine. All you need to do is choose a type of exercise, such as push-ups, running, jumping or cycling or weight training, and set the alternating time between exercise and rest, such as choosing 30 seconds of training, 30 seconds of rest, etc.
For example, cycle at the fastest speed for 30 seconds, then at a slow speed for 30 seconds, repeat for 10 minutes.
Summary: Anaerobic interval training is an effective weight loss strategy that can be applied to many different types of training, including running, jumping, cycling, and more. Incorporating anaerobic interval training into your routine can help you burn more calories in less time. However, the overall weight loss effect is still not as good as weight training.
- Swimming
Swimming is a great way to lose weight and stay in shape. According to estimates from Harvard Health, a 70kg person swims for half an hour and burns about 233 calories. How you swim determines how many calories you burn. For example, every 30 minutes, a 70kg person can burn 298 calories in backstroke, 372 in breaststroke, 409 in butterfly and 372 in freestyle.
A 12-week study in 24 middle-aged women found that swimming for 60 minutes three times a week significantly reduced body fat, improved flexibility, and reduced several risk factors for heart disease, including high total cholesterol and blood triglycerides.
Another advantage of swimming: less impact on the body, which means easier on your joints. It’s a great option for people who are injured or have joint pain. However, it is precisely because of the small impact on the body that swimming is an aerobic exercise, and the effect of weight loss and fat reduction is not as good as weight training.
Summary: Swimming is a less efficient exercise for people looking to lose weight. However, it can help you improve physical flexibility and reduce risk factors for various diseases.
- Yoga
Yoga is a popular way to relieve stress. While yoga isn’t generally considered a weight loss exercise, it burns a certain amount of calories (depending on how intensely you do it) and has many other health benefits that can help with weight loss.
Harvard Health estimates that a 70kg person can burn about 149 calories for every 30 minutes of yoga practice. A 12-week study of 60 obese women found that taking part in two 90-minute yoga classes per week reduced their waistline by an average of 3.8 centimeters compared to a control group. In addition, the physical and mental stress health of participants in the yoga group improved.
In addition to burning calories, studies have shown that yoga can teach mindfulness, help rationalize your mind, help you fight unhealthy foods, control overeating, and better understand your body’s hunger signals ( 24Trusted Source , 25 May 2019). source).
Yoga classes are available all over the city, and you can practice yoga anywhere, including from the comfort of your home, and there are plenty of tutorials and yoga apps online.
Summary: Yoga is a low-intensity weight loss exercise that can be done almost anywhere. Not only does it burn calories, it also teaches you mindfulness and self-control to help you fight food cravings.
- Pilates
Pilates is an exercise for novices and beginners that can help you lose some weight.
According to a study sponsored by the American Council on Exercise, a 64kg person can burn 108 calories in 30 minutes in a beginner Pilates class. However, doing advanced training exercises like weight training will burn 168 calories.
While Pilates may not burn as many calories as a cardio exercise like running, many people find it fun, not boring, and probably easier to stick to than running.
An 8-week study of 37 middle-aged women found that performing Pilates 3 times a week for 90 minutes each resulted in significant reductions in waist and abdomen compared with a control group of women who did not exercise during the same period. and hip circumference.
In addition to weight loss, Pilates can reduce lower back pain and improve your strength, balance, flexibility, stamina, and overall fitness. You can do Pilates exercises at home or go to a professional gym that specializes in Pilates classes. And to further increase the weight loss benefits of Pilates, combine it with a healthy diet or other forms of training, such as weight training, for even better weight loss.
Summary: Pilates is a beginner exercise that can help you lose weight while improving strength in other areas of your body, as well as balance, flexibility, and endurance.
