7 Effective Forms Of Exercise For Weight Loss

There are many different types of exercise that can help you lose weight. Running is one of the most well known and popular. It is an easy, cheap and effective way to shed a few pounds.  But if you do not like running, do not be sad. There are 7 effective forms of exercise for weight loss.

Get your heart rate up and shed the pounds

Running is probably the form of exercise most people associate with weight loss. It requires nothing more than a pair of shoes if you run outdoors. A one-minute run at 10 km per hour burns eight calories.

The faster you run, the more fat you burn. The calculation is simple.

Many people are not into running even though they know it is an effective exercise for weight loss and good for their health. And recent studies claim that while it is a good workout, there are other options that could be better.

According to Harold Gibbons, director of the  National Strength and Conditioning Association  of New York, “You burn more calories by performing intense weightlifting than you do by running.”

The difference in how much weight you lose depends on the effort you make, as well as your muscle mass, weight and height. And of course, your age.

Aerobic exercises are the best way to burn fat. It should be of relatively low intensity, but of longer duration (one hour). Dance lessons or step exercises are good examples.

What are the most effective activities for weight loss?

You already know that running is a good option if you are trying to lose weight. Here are some other options and we start with the ones that are most recommended by doctors and coaches:

Kettlebell exercises

Kettlebells are balls with a handle that are typically used to target the quadriceps and thighs. They also increase your vitality and energy level. You can burn up to 20 calories per day. minute and increase your heart intensity by up to 93%.

You should do a maximum of 20 minutes of kettlebell exercises a day.

Kettlebell swing is very difficult because your body is not used to this movement. It is a great way to remove belly fat, strengthen your arms and legs.

These balls (which come in many different sizes) can help you burn up to 300 calories per day. half an hour.

Rowing

An adult weighing 77 kilos can burn about 400 calories per half hour through strenuous rowing. This works out at about 12.5 calories per minute.

Rowing is mostly aimed at the arm muscles,  back and legs, although it is considered to be a whole body workout. 

It is also perfect for increasing the endurance of your circuit. It strengthens your quadriceps and back muscles. Rowing is a great exercise for weight loss and helps you develop both flexibility and strength.

You do not have to buy a kayak to start rowing, as most gyms have a machine that simulates these movements.

Push-ups

This is a difficult and tiring exercise, but it is worth it. You burn almost two calories per day. repetition. If you perform seven per minute, you are burning 10 calories. Ideally, you will perform 10 arm bends (a total of 14 calories per minute).

This exercise also helps to speed up your metabolism. We recommended doing arm bends with simple progress as it is a somewhat complicated technique to master. You work several muscle groups at once to burn as many calories.

To achieve the greatest effect, you should add arm bends to your regular circuit training or exercise. You can try to do 15 arm bends in one hour of training.

Skipping rope

A moderate-intensity exercise involves about 100 to 120 jumps per minute. It will burn about 13 calories. The good thing about the skipping rope is that it works with several muscle groups one run alone . It also helps improve your coordination, balance and skill.

The skipping rope not only has muscle benefits, it also reduces your risk of heart disease, osteoporosis, depression, anxiety, and high blood pressure.

And all you need is a rope!

Biking

Although any bike is suitable, the best for you is a mountain bike. An hour of cycling can burn up to 1500 calories (25 per minute). And there is no need to move to a mountainside to enjoy the benefits of this exercise.

Cycling strengthens the muscles in your legs and improves your breathing and heart rate.

Crossfit

Crossfit is one of the more popular exercises today  based on training in the US military.  An hour can help you burn a lot of calories, and another benefit is that each person practices the exercises at their own pace.

Crossfit consists of a series of standard exercises with some extras.

It is important that your crossfit class is monitored by an expert and that you start with low power to work up to activities with higher power. Try doing crossfit two to three times a week to improve your strength and endurance.

Weightlifting

Everyone knows this exercise, but not everyone is aware of its many benefits. You can burn 13 calories per minute on average, but  you need half an hour of exercise to achieve the best results.

Try to do eight sets of 20 repetitions each, with a 45 second break in between.

Squatting will strengthen and slim your legs, strengthen your buttocks and improve your posture. Adding dumbbells also works on your arms.