Physical activity will help you to burn calories, building muscle and makes you look active. Exercise also helps to prevent from other diseases and reduce stress.
Aim for 50-60 minutes of physical activity per day. If you want to lose weight more, you may need to exercise more. You can achieve more health benefits, including increased weight loss, if you ramp up your exercise to 600 minutes a week. Women need 1500-2000 kcal to maintain their current weight and for men the range goes to 2000-2500 Kcal. Regular physical activity helps you to oxygenate your blood efficiently and pump your circulation.
10 Exercises which help in weight loss are given below
- Walking miles
- Elliptical trainer
- Cross Fit
- Jumping Rope
- Aerobic Steps
Walk is an ideal exercise for weight loss. you don’t need a gym membership to do it. It’s a low-impact exercise, which means it won’t blow out your knees or cause other stress injuries that can leave you on the side job for weeks or even months.
For those with certain health issues, including obesity (overweight) and heart disease, walking is an effective, low-intensity weight-loss activity that can lead to better overall health, as well as better mental health. Depending on how much you weight, walking at a pace of five miles per hour will burn between 6 and 9 calories every minute, or between 230 and 360 calories for a 50-minute walk.
At this, walking 50 minutes a day most days, you can lose up to a pound a week without changing routine.
Cycling is another low-impact, high-intensity activity for losing weight. It’s challenging, and a great workout. Any age or level of fitness, cycling helps weight loss as it burns calories, improves health and gets you active mode.
Cycling is a great way to get out in the fresh air and help your goals to lose weight. There are some benefits are here:
- You will lose fat and burn calories by increasing heart rate, helping to achieve your weight loss goals.
- Cheap and environment friendly, cycling burns calories, and you’ll lose weight.
- Cycling improves your health.
- All round fitness, cycling exercises increases the strength and patience of major muscles in legs (glutei, hamstrings and calves).
- Cycling is low impact and takes the weight of the body, so for many people who cannot do high intensity level sports because of the pressure it puts on their joints, such as running, cycling is a great alternative.
Depending on your weight and cycling will help you lose weight by burning off between 75-670 calories in half-hour. Cycling for 30 minutes just 2-3 times a week will help your activity to get your breath back, and again improve your weight loss.
Running is one of the best ways to strength your lower body because it helps to shrink fat while building muscle. Running burns about 500 calories in a 45-minutes, help to make bones stronger and tissue and improve your heart pumping rate to help prevent heart disease and certain cancers.
Interval training can step-up the calories you burn on your daily run. Intervals burn a large number of calories in a short amount of time, improve your resting growth to help you burn more calories during the day, and raise your body muscles.
Experts recommended that runners don’t stretch before they run. Instead, warm up by steps, your knees up high, or walking for few minutes before start your running. Because running is a high-impact exercise that can damage your knee joints, it’s always helps to be a professional fit you with the right running shoes.
You can also lose weight by hill workout. its burns more calories and strengthens the calves which is one way you can help prevent the dangerous shin splints (pain along the inner edge of the shinbone). Running up hills forces the knees to lift higher, one of the most desirable developments for any runner, because this controls successive speed and length. It also develops the muscle fibers, strength power.
An elliptical trainer or cross-trainer is a stationary exercise machine act like stair climbing, walking or running without causing excessive pressure to the joints, hence low the risk of impact injuries. For this reason, people with some injuries can use an elliptical trainer to stay fit, as the low impact affects them little. Many elliptical trainers work the user’s upper and lower body. Though elliptical trainers are considered to be low-impact, they are an example of a weight-bearing form of exercise.
Treadmill is a device used for exercise, consist of a continuous moving strap on which to walk or run. The elliptical trainer also has movable handles that enable you to get a good upper-body workout in addition to working your lower body. An elliptical cross trainer is comparable to treadmill in its struggle of leg muscles and the heart. Elliptical produce a middle range of leg motion between that of stationary bikes and treadmills. Elliptical machines or treadmill let you choose the intensity level, and by increasing and decreasing the ramp and going backwards, you can target different muscle groups in your legs, both front and back.
The rate at which calories are burned on an elliptical trainer is similar to that on a treadmill. The person using an elliptical trainer can burn about 600 calories per hour. The Elliptical trainer copies the action of running while eliminating impact, saving knees and other joints from damage. For those who suffer from arthritis, body movements affect and Overweight, the elliptical trainer is a great way to exercise without risking impact injuries. Maximum work out done, you achieve desirable results from this exercise.
The Cross Fit method is performing functional movements that are constantly varies at high intensity. Cross Fit, like high intensity training, is only suitable for that person who has been exercising on a somewhat regular basis for a couple of months. This exercise designed to train first responders and Special Forces; Cross Fit is a workout procedure that involves weight lifting, stamina exercises, plyometric, strength and speed training and kettle bell exercise routines, among other activities.
The interest is the basic thing that you need with Cross Fit. Unlike other routines that involve doing one exercise for a specified amount of time, Cross Fit combine many activities into one intense, fat-burning workout. It’s designed to target all of the major components of physical fitness, including stamina, flexibility, speed, power and action of both lungs and heart fitness.
Cross Fit routine is five repetitions of 20 pull-ups, 30 push-ups, 40 sit-ups and 50 squats, all performed one after the other, with a three-minute rest between repetitions. The benefit you will get from functional movements; you should perform a different routine at least five days a week. The incredible thing is that the routines are short, when you work done properly, only gets 15-20 minutes.
Hiking is one of the best ways to weight loss. You can burn more calories than you do going on a simple walk, also you get to enjoy the beauty of the natural setting where you are hiking. Hiking can become much more efficient than an exercise you do in order to lose weight — it can become a passion, or at the very least, a treasured activity.
Many different changeable affect how much weight you will lose by hiking on a regular basis. Your diet, your current weight and the area where you hike can all affect your desires. One thing is that if you eat the calculated number of calories for your height, age and gender while hiking on a regular basis, you will start to see your extra pounds reduces.
Hiking burns desperately more calories than walking, a 175-pound person who hikes for two hours can burn 1,100 calories, provided the land is hilly. If the same person spends two hours walking on flat land, person will burn approximately 500 calories. For a week, if you hike for a total of six hours, you will lose one and a half pound more than the walk. A 175-pound person who hikes three times in a week for two hours each is likely to lose approximately 1 pound per week if the calories consumed are the number you require to maintain weight. To increase weight loss, hikes more than one time every month.
Land extremely affects the number of calories you will burn by hiking, and thus, the amount of weight you will lose.
Every year, people try all kinds of new exercises to lose weight. The strategy to your weight loss may be the jump rope in your own homes. Jumping rope is a good aerobic exercise that can really pump your heart, and it can also help you burn calories and lose some of those undesirable pounds. However, while exercise is an important part of any weight-loss program, you can’t exercise without a bad diet.
The only way to achieve weight loss is to create a calorie loss by eating fewer calories, burning more, or through a combination of both. To lose 1or 2 pounds a week you need to loss weekly 3,500- to 7,000-calorie, which means a 500- to 1,000-calorie daily loss. To prevent loss of body muscle, you should not wish to lose more than 2 pounds a week. How much you can lose weight by jumping rope every day depends on your size. A 125-pound person burns 300 calories jumping rope for 30 minutes, so it would be about 12 days for this person to lose a pound from rope-jumping, if you care about extra calorie in the diet. Larger people burn more calories for the same amount of exercise. A 180-pound human burns 440 calories by jumping rope for half an hour, and could lose a pound in 8 days.
Jumping rope an activity you can do anywhere that doesn’t require a lot of equipment. it’s important to have a well-rounded exercise routine but you do not try to hard work out. It may be the heavy impact on your knees and ankles. you should have a good exercise plan in which variety of aerobic exercise, such as jogging or a step class, strength-training, push-ups and sit-ups, and stretching, to get the most benefits of health.
Also, jumping rope may not be a suitable form of exercise for everyone. High-impact exercises such as jumping rope are not recommended for the aged persons, people that are overweight or have a medical condition, an injury or arthritis. If you are suffering chest pain, difficulty breathing, extreme fatigue, nausea or become light-headed, you should stop jumping rope immediately.
Pushups are a useful exercise, whether you’re doing for fitness, strength or muscle growth, and for weight loss. Body-weight exercises build muscle, burn calories and boost your stamina and pushups are inconsistent. Performing only pushups in routine may not give you the weight-loss results quickly. Balanced diet and doing cardiovascular can also help you lose weight. The good thing about pushups is that no machine is required, and you can do them nearly anywhere. Good form is that avoid you from injury when performing pushups.
Your pushups should be less speed and calculated so that you maintain full control of your movements and really work what you desire. If you do them at fast speed, your muscles won’t benefit as you want and you’ll be at risk for injury. Your body in position like that lie himself your face down with your both hands a little space between shoulder width, your position is 1 or 2 inch in front of your shoulders, your whole body supported on your hands and toes. Your body should form a straight line like perpendicular. Your head in a neutral position as you slowly start your workout.
A set of fifty pushups will burn about 100 calories, but the real weight loss magic happens because of the muscle you build. 165-pound person swimming freestyle for one hour will burn 749 calories swimming fast, and 520 calories swimming slower.
Swimming is an activity that can support weight loss. Swimming is a highly effective exercise for weight loss and enhances your lifestyle. Swimming has providing a total cardiovascular workout. How much time you’ll need to swim to get thin depends on your weight, how fast you swim.
Swimming cans 400 to 700 calories an hour. All types of swimming are effective for helping you to reduce your weight. Because 3,500 calories equal one pound, you will need to burn more than 3,500 calories you take in to loss one pound, cutting 500 calories from your daily diet would work in your favors. But exercise, along with burning calories, will accelerate weight loss. At least two hours and 30 minutes of swimming, per week. If you reach your weight loss goal then regular swimming will help maintain your weight. Physical activity, such as swimming, is important because your interest makes it consistent, output in weight loss.
Many athletes use the pool as a cross-training tool, as well as to stay fit while restore an injury. When you are in water, your body is only carry ten percent of its weight, making it ideal for strengthening and develops your muscles. Wearing a swimming cap with kit. It will reduce resistance in the water, increasing your swimming speed and burn more calories, start swimming with less-speed increase your strength until you can comfortably swim for 10 to 30 minutes without rest. Swim regularly, you will achieve your weight loss goal.
Aerobics is a low-intensity workout with good cardio and calorie burning benefits. aerobic exercises are rapid exercises, such as running that make your heart and lungs work hard. When combined with a low-calorie diet, aerobics can result in weight loss. If you want lose weight with aerobics steps, you’ll need to burn more calories than you destroy and exercise on regular basis. Step by step increase the duration of your aerobic workouts for even much better results.
Your weight can impact on your aerobic workout. A 190-pound person who does low-impact aerobics for 50 minutes will burn approximately 400 calories, while a 130-pound person who does the same work will burn about 300 calories. This is because your weight is a factor in affecting the metabolic rate. Over a month, assuming extra calories aren’t consumed, the 190-pound person will reduce about 3.5 pounds, while the 130-pound person will reduce approximately 2.5 pound.
You can start aerobics activities by make a set-up in home. If you exercise at home, make sure your height is right for a specific aerobic step without any trouble.