7 Exercises for More Effective Weight Loss
You may think the best exercise for losing weight is running. While it does have many benefits and will help you shed some pounds…it’s not the only option.
In addition to that, there are plenty of other things you can practice that will be even more beneficial in your quest to trim down. In today’s article we want to share some of the most effective weight loss routines.
The benefits of running
Let’s begin with the exercise that’s most popular these days. It’s a simple one that doesn’t require much more than a good pair of shoes. You can go running in a park and not spend a dime. One minute of running at six miles per hour burns eight calories.
The faster you run, the more fat you burn. The math is simple.
Many people aren’t into running, however, even though they know it’s an effective weight loss exercise and good for their health. And recent studies claim that while it’s an excellent practice, there are other options that may be better.
According to Harold Gibbons, the Director of the National Strength and Conditioning Association in New York, “You burn more calories performing high-intensity weight training than you do while running.”
The difference in how much weight you lose depends on the effort you expend, as well as your muscle mass, weight, and height. And of course, your age.
Aerobic exercise is the best way to burn fat. It should be fairly low intensity, but of a longer duration (an hour). Dance classes or step exercises are good examples.
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What are the most effective weight loss activities?
You already know that running is a good option if you’re trying to lose weight. Here are some other options, beginning with those that are most recommended by doctors and coaches:
Kettlebells are balls with a handle that are typically used for targeting the quadriceps and thighs. They also increase your vitality and energy levels. You can burn up to 20 calories per minute and increase your cardiac intensity by up to 93%.
You should do a maximum of 20 minutes of kettlebell exercises a day.
Kettlebell swings are very difficult because your body isn’t accustomed to that movement. It’s a great way to eliminate belly fat, tone your arms, and strengthen your legs.
These balls (which come in a variety of sizes) can help you burn up to 300 calories per half hour routine.
An adult who weights 170 pounds can burn about 400 calories per half hour through strenuous rowing. This works out to around 12.5 calories per minute.
Rowing mostly targets the muscles of the arms, back, and legs, although it is considered a total body workout.
It’s also perfect for increasing your cardiovascular endurance. It strengthens your quadriceps and dorsal muscles. Rowing is a great exercise for weight loss and helps you develop both flexibility and strength.
You don’t need to buy a kayak to start rowing, as most gyms have a machine that simulates those movements.
This is a difficult and tiring exercise, but it’s worth it. You burn almost two calories per repetition. If you perform seven in a minute you burn 10 calories. Ideally you’ll perform 10 burpees every minute (a total of 14 calories per minute).
This exercise also helps speed up your metabolism. We recommended to do burpees in a simple progression, as it’s a somewhat complex technique to master. You work several muscle groups at once to burn that many calories.
To have the maximum impact you should add burpees to your regular circuit training or exercise routine. You can try to do 15 burpees during an hour of training.
A moderate intensity exercise includes about 100 to 120 jumps per minute. That will burn around 13 calories. The good thing about jumping rope is that it works more muscle groups than running alone. It also helps improve your coordination, balance, and skill.
Not only does jumping rope have muscular advantages, it also reduces your risk of heart disease, osteoporosis, depression, anxiety, and high blood pressure.
And all you need is a rope!
While any bike will do, your best bet is a mountain bike. One hour of cycling can burn up to 1500 calories (25 per minute). And there’s no need to move to a mountainside to enjoy the benefits of this exercise.
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Biking strengthens and tones the muscles of the legs and improves your breathing and heart rate.
Crossfit is one of the more popular routines these days, with origins in US military exercise training. One class 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’s important that your crossfit class be supervised by an expert and that you start with low impact to work up to higher impact activities. Try doing crossfit two to three times a week to improve your strength and endurance.
Everyone knows about this exercise, but not all of you are aware of its many benefits. You can burn 13 calories per minute on average, but you need half an hour of exercise to see the best results.
Try doing eight sets of 20 repetitions each, with a 45 second break in between.
Squats will tone and slim your legs, strengthen the buttocks, and improve your posture. If you add hand weights they also work your arms.