Exercise for Weight loss
The amount of weight you can expect to lose may vary depending on your age, diet, and starting weight. Many types of physical activity can support weight loss by increasing the calories you burn.
Exercising is one of the most common strategies employed by those trying to shed a few pounds. It burns calories, and this plays a key role in weight loss.
For Your weight loss Exercise? There are best and simple steps to guide you on how to lose some weight
Here are the steps for your weight loss:
Walking
Walking can be accessible way for many beginners to exercise without feeling overwhelmed or needing to purchase equipment. its also a lower impact exercise meaning it’s less likely to stress your joints. During walking exercise a 140-pound (65-kilogram) person burns about 7.6 calories per minute walking. A 180-pound (81-kg) person burns about 9.7 calories per minute walking. You can gradually increase the duration or frequency of your walks as you become more fit.
Jogging or Running
Running is one of the most example for your weight loss, which can help you burn belly fat and lose weight. It helps your body burn calories for a few hours after you’re done. Plus, it can help curb cravings and is generally great for good health. Running is an incredibly popular way to exercise. A 180-pound (81-kg) person burns about 13.9 calories per minute jogging and 17 calories per minute when running. that jogging and running can help burn visceral fat, commonly known as belly fat.
Interval Training
Interval training, more commonly known as high intensity interval training (HIIT) s a broad term for short bursts of intense exercise that alternate with recovery periods. Adding extra runs (perhaps one additional one per week) or slightly increasing the distances we run can make us that little bit fitter. But if you have been running regularly for a while and have noticed that you’ve hit a plateau, now could be the time to add intervals to your training.
Yoga
While it’s not commonly considered a weight loss exercise, yoga burns a fair amount of calories and offers many additional health benefits that can promote weight loss. Most gyms offer yoga classes, but you can practice yoga anywhere. This includes from the comfort of your own home, as there are plenty of guided tutorials online. A 12-week study of 60 women with obesity found that those who participated in two 90-minute yoga sessions per week experienced greater reductions in waist circumference than those in the control group — by 1.5 inches (3.8 cm), on average.
Cycling
Cycling is a non-weight-bearing and low impact exercise, so it won’t place much stress on your joints. Although cycling is traditionally an outdoor activity, many gyms and fitness centers have stationary bikes that allow you to cycle while staying indoors. About 140-pound (65-kg) person burns about 6.4 calories per minute cycling at a speed of 10 miles per hour (MPH). A 180-pound (81-kg) person burns about 8.2 calories per minute cycling at 10 MPH.
Weight Training
To have some weight loss weight training can help build strength and promote muscle growth, raising your resting metabolic rate (RMR), or how many calories your body burns at rest. One 6-month study showed that doing 11 minutes of strength-based exercises three times per week resulted in an average 7.4% increase in metabolic rate. In this study, that increase was equivalent to burning an additional 125 calories per day. Among women, the increase in metabolic rate was nearly 4% or 50 more calories per day.
Pilates
Although Pilates may not burn as many calories as aerobic exercises like running, many people find it enjoyable, which makes it easier to stick to over time. Pilates may also reduce lower back pain and improve Trusted Source strength, balance, flexibility, endurance, and overall fitness. You can do Pilates at home or at one of the many gyms that offer Pilates classes.
swimming
A 180-pound (81-kg) person burns about 11.6 calories per minute swimming at a crawl or moderate pace. Swimming is its low impact nature, meaning it’s easier on your joints. This makes it a great option for people with injuries or joint pain. How you swim appears to affect how many calories you burn. On competitive swimmers found that the most calories were burned during the breaststroke, followed by the butterfly, backstroke, and freestyle.
