These 8 exercises will help you

Besides diet, exercise is one of the most common strategies used by people trying to shed those extra pounds. It helps burn calories, which plays a major role in weight loss. In addition to helping you lose weight, exercise has been linked to many other benefits, including better moods, stronger bones, and a reduced risk of many chronic diseases.

Here are the 8 best exercises to lose weight before summer

1. Walking

Walking is one of the best exercises for losing weight, and for good reason. It’s a convenient and easy way for beginners to start exercising without feeling overwhelmed or having to purchase equipment. Plus it’s a low-impact exercise, which means it doesn’t strain your joints. It is estimated that a 70 kg person burns approximately 167 calories in 30 minutes of walking at a moderate pace of 6.4 km / h.

A 12-week study in 20 obese women found that walking for 50-70 minutes, 3 times per week, reduced body fat and waist circumference by an average of 1.5% and 2.8 cm, respectively. It’s easy to incorporate walking into your daily routine. To add steps to your day, try walking your lunch break, taking the stairs at work, or walking your dog. To get started, try walking for 30 minutes 3-4 times a week. You can gradually increase the length or number of times you walk as you get better.

2. Jogging or running

Jogging and running are great exercises to help you lose weight. Although they look similar, the main difference is that the running speed is usually between 6.4 and 9.7 km / h, while the running speed is above 9.7 km / h. A 70 kg person burns about 298 calories for 30 minutes of running at 8 km/h, or 372 calories for 30 minutes of running at 9.7 km/h. Additionally, studies have shown that jogging and running can help burn harmful visceral fat, otherwise known as belly fat. This type of fat surrounds your internal organs and has been linked to many chronic diseases such as heart disease and diabetes. Both jogging and running are great exercises that can be done anywhere and are easy to incorporate into your weekly routine. To get started, try jogging for 20-30 minutes 3-4 times a week. If you find jogging or running outside difficult for your joints, try running on softer surfaces such as grass. Additionally, many treadmills have built-in cushioning, which can be easier on your joints.

3. Bike

Cycling is a popular exercise that improves your fitness and can help you lose weight. Although cycling is traditionally practiced outdoors, many gyms and fitness centers have stationary bikes that allow you to ride while indoors. An adult weighing 70 kg burns about 260 calories per 30 minutes of cycling on a stationary bike at a moderate pace, or 298 calories per 30 minutes of cycling at a moderate pace of 12-14 mph. Not only is cycling great for weight loss, but studies have shown that people who cycle regularly have better overall fitness, increased insulin sensitivity and a lower risk of heart disease, cancer, and death, compared to those who don’t exercise regularly. Cycling is great for people of all fitness levels, from beginners to athletes. Plus, since it’s a low-impact exercise, it doesn’t put a strain on your joints.

4. Bodybuilding

Strength training is a popular option for people looking to lose weight. It is estimated that a 70 kg person burns about 112 calories for every 30 minutes of strength training. Additionally, weight training can help you build strength and promote muscle growth, which may increase your resting metabolic rate, which is the number of calories your body burns while at rest. A 6-month study showed that just 11 minutes of strength training 3 times a week resulted in a 7.4% increase in average metabolic rate. In this study, this increase was equivalent to burning an additional 125 calories per day, and another study found that 24 weeks of strength training led to a 9% increase in men’s metabolic rate, which equates to burning approximately 140 additional calories per day. day. In women, the increase in metabolic rate was about 4%, or 50 calories more per day. Additionally, several studies have shown that your body continues to burn calories several hours after weight training, compared to aerobic exercise.

5. Training period

Interval training, more commonly known as high-intensity interval training (HIIT), is a general term for short periods of intense exercise alternating with recovery periods. HIIT exercise usually lasts 10-30 minutes and can burn a lot of calories. A study of 9 active men found that HIIT burns 25-30% more calories per minute than other types of exercise, including weight training, cycling, and running on a treadmill. This means that HIIT can help you burn more calories while spending less time exercising. In addition, several studies have shown that HIIT is particularly effective in burning belly fat, which is associated with many chronic diseases. It’s easy to incorporate HIIT into your workout routine. Simply choose the type of exercise, such as running, jumping or cycling, along with your workout and rest times. For example, pedal as hard as you can on a bike for 30 seconds, then pedal at a slow pace for 1-2 minutes. Repeat this pattern for 10 to 30 minutes.

6. Swimming

Swimming is a fun way to lose weight and get fit. A person weighing 155 pounds (70 kg) burns about 233 calories per half hour of swimming. The way you swim seems to affect the number of calories you burn. In 30 minutes, a person weighing 70 kg burns 298 calories during backswimming, 372 calories in breaststroke swimming, 409 calories during butterfly swimming, and 372 calories while swimming. A 12-week study in 24 middle-aged women found that swimming for 60 minutes, 3 times a week, significantly reduced body fat, improved flexibility and reduced several risk factors for heart disease, including high total cholesterol and triglycerides. Another benefit of swimming is its low-impact nature, which means it’s easier on your joints. This makes it a great choice for people with joint injuries or pain.

7. Yoga

Yoga is a popular way to exercise and relieve stress. Although it is not considered a popular weight loss exercise, it does burn a good amount of calories and provides many other health benefits that can aid in weight loss. An adult weighing 70 kg burns about 149 calories for every 30 minutes of practicing yoga. A 12-week study of 60 obese women found that those who participated in two 90-minute yoga sessions per week experienced an average reduction in waist circumference of 3.8 cm more than those in the control group. Additionally, the yoga group experienced an improvement in both mental and physical health. In addition to burning calories, studies have shown that yoga can teach mindfulness, which can help you resist unhealthy foods, control overeating, and better understand your body’s hunger signals. Most gyms offer yoga classes, but you can practice yoga anywhere. You can even do this at home, as there are plenty of tutorials online.

8. Pilates

Pilates is a great beginner’s exercise that can help you lose weight. A person weighing approximately 64 kg (140 lbs) would burn 108 calories in a 30-minute beginner Pilates class, or 168 calories in an advanced class of the same duration. Although Pilates doesn’t burn as many calories as aerobic exercise like running, many people find it enjoyable, making it easier to follow over time. An 8-week study of 37 middle-aged women found that doing Pilates for 90 minutes 3 times a week significantly reduced waist circumference, abdominal circumference, and hip circumference, compared to a control group that did not exercise during the same period.

Besides weight loss, Pilates has been shown to reduce lower back pain and improve strength, balance, flexibility, endurance, and general fitness. If you want to try Pilates, try incorporating it into your weekly routine. You can do Pilates exercises at home or at one of the many gyms that offer Pilates lessons. To speed weight loss with Pilates, combine it with a healthy diet or other form of exercise, such as weight training or cardio.

* Presse Santé strives to impart medical knowledge in a language accessible to all. In no way can the information provided replace medical advice.

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