Finding the best exercise for weight loss may not be as difficult as you think. Daily activities of any kind will increase the benefits you get from your healthy eating plan. Exercise speeds up your metabolism and helps you burn more calories.1 And as you lose extra pounds, you tone your body too so you look as good as you feel.
According to the Mayo Clinic, “Weight loss from dieting without physical activity, particularly in the elderly, can increase frailty due to age-related loss of bone density and muscle mass. Adding aerobic and resistance training to a weight loss program helps counteract bone and muscle loss. ”2 This is one of the reasons Nutrisystem experts recommend that you exercise at least 30 minutes each day. You can break this up into 10- or 15-minute sections if that suits you better.
While almost any activity you enjoy will help you lose weight, the best exercise for losing weight usually offers an activity boost over time – although the exact type of activity you choose will vary.
Try one or more of the following exercises to take your weight loss to the next level.
1. Ride a bike
Ideal for: Have fun with your family while exercising together.
Pedaling a bike helps your heart grow stronger and tones the muscles in your legs, abdomen, and buttocks. Cycling is an ideal exercise for weight loss as it provides a challenging workout while fulfilling a wide variety of physical demands. Cycling is a low-impact activity, so it is easy on your knees and back, which is important when you are just starting out with a workout.
In half an hour of steady cycling, a 155-pound person burns about 360 calories, almost twice as much as taking a quick walk.3 You will melt even more calories and gain more strength in your muscles as you ride up hills. The best exercise for weight loss is customizable.
2. Elliptical trainer
Ideal for: Take part in a workout while catching up on your favorite show.
An elliptical trainer is a stationary exercise device that is used for climbing stairs, walking, or running. Ellipticals can be found next to the treadmills in most gyms.
As with cycling, using an elliptical trainer puts less strain on your lower body and joints than running or other intense exercise.4 However, since elliptical training still burns about 324 calories in half an hour, it’s a great exercise for shedding pounds and getting healthy .3
3. Swim laps
Ideal for: Train your whole body at once.
Your arms, shoulders, back, hips, and legs will be trained as you swim, while your heart and lungs will become stronger as you swim. Moving through water increases the resistance of your movement and increases the challenge without putting additional strain on your joints
Swimming steadily for half an hour can burn up to 360 calories.3 The extra muscle mass you gain over time makes this one of the best exercises for weight loss.
4. Weight training
Ideal for: Give yourself this toned, fit look.
Muscles burn more calories than fat, even at rest. Building your muscles through strength training is especially important as you get older, as aging leads to a loss of muscle mass, which can slow your metabolism
You can choose from a variety of ways to increase your strength, such as: B. Lift Weights, work with Resistance bands or simple gymnastics. Due to how much you can customize this for yourself – or even for a daily change of pace – weight training is another example of the best exercise for weight loss.
5.High intensity interval training (HIIT)
Ideal for: Fit exercises in a busy schedule.
One of the most popular training trends in recent years is HIIT, or high-intensity interval training. It’s a technique where you put in full exertion through a series of short, intense bursts of activity, such as running or push-ups, followed by short, active rest periods
According to the American Council on Exercise (ACE), “HIIT also increases calorie burn after a training fight through a process known as post-exercise oxygen depletion, or EPOC. In essence, the body needs to use more oxygen, which increases the amount of calories burned in order to return to its pre-workout state after an intense workout. ”8
6. Jump rope
Ideal for: Exercise wherever you are.
Another way to train quickly and easily is with a jump rope. It will tone your legs, burning 300 to 400 calories in 30 minutes in the process.3 We also believe that jumping rope is one of the best workouts for weight loss because it’s a very inexpensive exercise – you only need a rope. Invite a few friends to join you and take a trip back in time through all of the rhymes you recited while jumping rope as a kid.
7. Mix and combine
Ultimately, the best weight loss exercise is any activity that you really enjoy doing because that pleasure means you are keeping up with it. One way to avoid fatigue and boredom while exercising is to spice up your routine with some variety.
You don’t even have to stick to one or two types of activity. If you’ve run every day, try a few basic exercises like jumping jacks and squats. Ride a bike or go dancing on the weekend. Swim a few laps while the kids play in the pool. Remember, every little activity will take you one step further towards your weight loss goals.
* Always talk to your doctor before starting a new exercise routine.
Sources:
- https://medlineplus.gov/ency/patientinstructions/000893.htm
- https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/exercise/art-20050999
- https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-of-leisure-and-routine-activities
- https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/elliptical-machines/faq-20058294
- https://www.betterhealth.vic.gov.au/health/healthyliving/swimming-health-benefits
- https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508
- https://www.self.com/story/fitness-terms-to-know-before-working-out
- https://www.acefitness.org/education-and-resources/professional/expert-articles/6361/high-intensity-interval-training-why-it-works/
