Do you think that they are just metaphorical words? No, you are wrong because it is the truth. According to several studies, these exercises have contributed a large percentage to reducing weight and losing weight for many people.
Here are ten exercises to help you lose weight:
1. Walking
Walking is one of the best exercises for weight loss — and for good reason.
It’s a convenient and easy way for beginners to start exercising without feeling overwhelmed or having to buy equipment. Plus, it’s a low-impact exercise, which means it doesn’t put any stress on your joints.
According to Harvard Health, a 70-kilogram person burns about 175 calories every 30 minutes walking at a moderate pace of 4 miles per hour.
2. Jogging or running
Jogging and running are good exercises to help with weight loss.
Although they look similar, the main difference is that jogging is typically between 6.4 and 9.7 km/h (4-6 mph), while running is higher than 9.7 km/h (6 mph).
Harvard Health estimates that a person weighing 70 kg will burn about 288 calories per 30 minutes jogging at 8 km/h, or 360 calories per 30 minutes running at 9.7 km (6 mph).
Running and jogging are enjoyable exercises you can do anywhere and easily incorporate into your weekly routine. Start by jogging for 20 to 30 minutes, 3 to 4 times a week.
3. Jump Rope
If you skipped rope last time in elementary school, it’s time to get back to work. This calorie-burning workout can burn up to 318 calories per 30 minutes (for a 140-pound woman)—and your heart isn’t the only muscle working hard.
Jumping rope is a full-body workout. It engages your quads and glutes, helps you explode off the floor, and engages your core to keep you upright and stable as you land. Jumping rope also requires a little arm and shoulder movement as they stay tight, and the movement of the rope comes from the wrist.
3. Cycling
Cycling is a popular sport that can improve your health and help you lose weight.
While cycling has traditionally been an outdoor activity, many gyms and fitness centers have stationary bikes that allow you to cycle indoors.
Harvard Health estimates that a person weighing 70 kg burns approximately 252 calories per 30 minutes on a stationary bike at a moderate pace, or 288 calories per 30 minutes on a bike at a moderate pace of 12-13.9 mph (19-22.4 km) ).
Cycling is not only good for weight loss, but research has found that regular cyclists have better overall health, better insulin sensitivity, and a lower risk of heart disease, cancer, and death compared to infrequent cyclists
4. Weight training/Strength Training
Strength training helps build lean muscle mass and rev up your metabolism, which slows down once you reach your 30s. A person with more muscle loses less fat as their metabolism runs faster. The higher the metabolism, the more calories and fat are burned.
Resistance training also helps prevent osteoporosis. Wolff’s law says that bone grows until it is forced to do so. Lifting heavier will strengthen your bones, thereby making them stronger.
Furthermore, it helps maintain shoulder, hip, and spine strength, which permits a healthier lifelong existence for your whole body,” Ryan explains.
5. Interval training (HIIT -High-Intensity Interval Training)-with Battle Ropes
Interval training, also known as high-intensity interval training (HIIT), is a broad term that refers to short-term, high-intensity workouts alternating with recovery periods.
Typically, a HIIT workout lasts 10-30 minutes and can burn a lot of calories.
A study of 9 active men found that HIIT 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.
Additionally, numerous studies have shown that HIIT is particularly effective at burning belly fat, which is associated with many chronic diseases.
HIIT is easy to incorporate into your workout routine. All you have to do is choose a type of exercise, such as running, jumping or cycling, and your workout and rest periods.
6. Swimming
A fun way to lose weight and gain fitness is to swim.
Harvard Health estimates that a 70kg person burns about 216 calories per half hour of swimming.
How you swim seems to affect how many calories you burn. A study of competitive swimmers found that breaststroke burns the most calories, followed by butterfly, backstroke and freestyle
7. Pilates
There are many benefits to Pilates as a beginner exercise that can help you lose weight.
According to a study sponsored by the American Council on Exercise, a person weighing about 150 pounds will burn 108 calories in a 30-minute beginner Pilates class, or 168 calories in an intermediate class of the same duration.
While Pilates may not burn as many calories as aerobic exercises like running, many people find it fun and easier to stick with over time.
You don’t know much about her, we’ve talked about her briefly in this topic Learn more about Pilates exercises
See More: What Is Pilates?
8. Kickboxing
Kickboxing is a great way to burn calories, build muscle and relieve stress! By driving the power of your legs, your arms are able to throw big jabs, crosses, uppercuts, and uppercuts, making it a full-body workout. It will also test your coordination and stamina – all important things that will make you a better athlete in and out of the ring
9. Rowing
If you haven’t used a gym rowing machine, you’re missing out on one of the best cardio and weight machines. Work your quads, glutes, hamstrings, core, arms, and back for a full-body workout that will make you sweat. Contrary to what most people think, when rowing, most of your power comes from your legs, not your arms. Tighten your quads and glutes, pull your legs back, and pull your hands toward your chest.
10.StairMaster
No matter how fit you are, climbing stairs is always a challenge. This is because the steps are designed to be short and require you to use additional muscles, such as your glutes, quads, and calves, to lift your entire body.
“StairMaster is a great way to strengthen your glutes, quads, and hamstrings. Training the largest, strongest muscles in your body keeps your metabolic rate high, making your body strong and toned,” Ryan Say.
There are other essential exercises in the process of losing weight. Still, the ones we mentioned in the report are exercises that most of them do not need specific times or special places and can be practiced during your jobs sometimes. The food you eat, the calories you eat or need, and as they say, it is not important, when will you eat? But what do you eat?
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