Every age group tends to lose weight for specific reasons. Some people lose weight to look good, while others do so to improve their physical condition, but nevertheless, the end point is, we all want to be healthy and fit, right?
The issue with weight loss is that it is not always the same for different people, despite the fact that it is a topic that is frequently discussed. It’s crucial to realize that each person has different needs for weight loss.
For some people, losing weight can be a challenge, but the payoff is always worthwhile. Hence, whatever your motivation for losing weight, it’s important that you are aware of the risks and advantages and that your goal is one that you can actually achieve.
Exercises for Weight Loss
The ideal exercises depend on your level of fitness and your fitness goals. Everything depends on your choices and what is best for you to do. Aside from these exercises that lead you to weight loss, they can also give you other benefits, including a better mood, healthier bones, and a lower chance of numerous chronic illnesses.
Walking
Walking burns calories, which may aid in weight loss and maintenance. In fact, a mile of brisk walking burns about 100 calories. Walking is an effective cardio workout that you may incorporate into your general health routine to achieve weight loss goals.
Combine your walking routine with a nutritionally balanced diet to lose weight more successfully. Adding 30 minutes of brisk walking to your daily schedule can burn you an extra 150 calories. Of course, you’ll burn more calories if you walk more frequently and at a quicker pace.
If you are exercising to lose weight, strength training might help you achieve your weight loss goal. Strong legs are necessary for brisk walking, so do these leg exercises before you go out for a walk to speed up your weight loss process
- Leg Curls. They enhance hip flexibility and leg strength.
- Side Leg Raises. Improved body stabilization and increased muscle endurance,
- Cross Training. Promote endurance by increasing greater walking.
- Step-Up. It can balance strength imbalances and improve stabilization.
- Ankle Rotation. Intended to make your feet and ankles more flexible and stronger
Running or Jogging
Running uses several muscles vigorously at once and burns more calories than most other forms of exercise. A jogging pace is often between 4–6 mph, whereas a running pace is quicker than 6 mph, despite the similarities between running and jogging on the surface.
Depending on your body composition and the intensity of your run, an hour-long run can burn between 600 and 800 calories. You will burn about 600 calories jogging at a moderate pace if you weigh 140 pounds.
In addition to helping you lose weight, jogging or running can lower your blood sugar, reduce your risk of developing cataracts, strengthen your knees, and lessen knee pain.
Here are some different running techniques you can choose from to help you lose weight.
- Base Run. They are 6 mile, short-to-moderate distance runs that you complete at your own pace.
- Long Run. Done over a longer distance of about 10 to 12 miles, but at the same regular pace as the base run.
- Interval Run. Consist of shorter, repeated bursts of quick running, followed by recoveries of steady jogging or standing.
High Intensity Interval Training (HIIT)
In general, you can burn a lot of calories even for a 10-to-30-minute HIIT workout. Even with a significantly lesser time commitment, high-intensity intervals can result in weight loss that is comparable to that of typical endurance training. If you want to lose weight fast, HIIT is the best exercise for you. HIIT exercise helps obese people lose more body fat and improve their cardiorespiratory fitness.
HITT is better than extended durations of low to moderate-intensity aerobic training for weight loss, maintaining and improving muscle mass, and promoting fitness. Although this sort of workout is beneficial, you should check with your doctor to see if your body can handle it given its extremeness.
Set a weekly limit of 30–40 minutes for the longest time your heart rate should be above 90%. Alternate such sessions with less intensive exercises. You can routinely do three or four HIIT sessions per week.
There should be a 20–60 second break between each workout. Choose your rest period between circuits, which can range from 1 to 5 minutes, as soon as you have completed a whole circuit. Lastly, decide how many circuits your program will include. The typical HIIT workout consists of two to three circuits, but you can perform up to five.
Here are some HIIT exercises you can try with the supervision of an expert.
- High Knees. Target your legs and abs.
- Burpees. Target your legs, arms, chest, back, shoulders, and abs.
- Mountain Climbers. Target your legs, arms, chest, back, shoulders, and abs.
- Renegade Rows. Target your arms, chest, back, shoulders, and abs.
- Jumping Jacks. Target your legs, arms, shoulders, and abs.
Cycling
It is a good aerobic exercise to burn calories. You can keep a healthy weight with the help of this excellent aerobic exercise, no matter your age or degree of fitness. Before starting to cycle, you must warm up so that you won’t experience sore muscles afterwards.
One must typically cycle for 20 to 30 kilometers. You can quickly burn between 145-295 calories in half an hour, depending on your body weight and the intensity of your cycling. Before choosing the speed and duration of your daily cycling workout, it is important to seek advice from a certified fitness trainer.
Here are some essential strategies for losing weight when cycling.
- Increase Intensity. You will burn more calories by cycling faster. Your body needs more energy to cycle more quickly, which reveals why. Additionally, you will probably lose more weight if you burn more calories.
- Go Further. When you have gone as far as you can, aim to go even further. Even though you’re moving slowly, you won’t notice that you’re burning more calories and losing more weight when you move forward at a normal pace.
Lifting Weights
Lifting weights helps you gain muscle. However, it can also aid in weight loss and make you appear thinner as a result. It improves your capacity to carry out regular duties like carrying groceries, climbing stairs, and performing other household chores, in addition to aiding in fat loss.
Here are some weight lifting workouts you can do to lose weight.
- Dumbbell single-arm rows. This exercise targets the upper and lower back, shoulders, biceps, and hips while strengthening the core. Additionally, your arms, shoulders, and entire back are strengthened.
- Dumbbell shoulder press. It strengthens core muscles like the back muscles, transverse core muscles, lower spine, and spine protectors when done while standing.
- Bicep Curls. You can get bigger biceps and a stronger grip by doing it. You can increase your exposure to factors that promote muscle building by performing bicep curls every day.
Exercises of all kinds are important for weight loss, but you should concentrate on just two or three of them and practice them regularly. Make sure you enjoy it and find out what works for you. Whatever your fitness objective, combining reduced eating with increased physical activity will help you lose weight and keep it off permanently. If these two are in harmony, your body is more likely to lose weight.
Key Takeaways
Consistent exercise will assist you in achieving your fitness objectives. But remember that a balanced diet will give you more energy. Changing your eating habits and increasing your workout routine are necessary for weight loss. There are many weight-loss activities that could aid in your fitness objectives.
It is highly recommended that you consult with your doctor before starting a new exercise regimen. Ask a specialist for guidance and recommendations regarding your present state of health. Additionally, as part of your workout schedule, learn the safety precautions and procedures. Your journey to losing weight will be greatly assisted by hiring a personal coach or trainer.
How Running Helps You Lose Weight (healthline.com)
9 Best Exercises to Lose Weight: Cardio, Strength-Building, and Tips (healthline.com)
The 8 Best Exercises for Weight Loss (healthline.com)
Author Bio
Rachel Miller is a certified Sport and Fitness Enthusiast who loves to write about her passion for Nordic Lifting. Her Fitness goal is to spread awareness and instill in the lives of people everywhere the value of health and fitness.