How to Exercise For Weight Loss
Physical activity is a vital component of any successful weight-loss program. Aim for minutes of moderate-intensity activity per week if you cannot handle more vigorous aerobic exercise, recommends the Weight-control Information Network, a service of the National Institute of Diabetes and Digestive and Kidney Diseases.
Low-impact exercises, such as brisk walking, swimming, and cycling on a traditional or stationary bicycle, are gentler on your joints and muscles than running or high-impact sports are. Exercise for at least 10 minutes at a time until your stamina builds and you can engage in longer periods of exercise, recommends the Weight-control Information Network.
Always warm up and gently stretch for about five minutes before and after exercising to prevent injury, cautions MayoClinic. Strength training two or more days per week along with low-impact aerobic exercise can help you lose weight since muscle burns more calories than fat.
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Target your main muscle groups with free weights, machines, resistance bands or exercises that use your own body weight, including exercises such as push-ups, recommends the Weight-control Information Network. Consider the effects of your strength training routine when you weigh yourself during your weight loss journey.
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Though you may have weeks that you do not see the numbers on the scale go down, you may have lost fat and replaced the lost weight with healthy muscle. Take at least one day off in between strength training sessions to allow your muscles to rebuild and recover.
Kelsey Casselbury. Kelsey Casselbury is a freelance writer and editor based in central Maryland.
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In fact, research shows that unless you're performing high-intensity interval training protocols like sprints or running hills, you're not going to maximize your fat burn potential from steady-state cardio like running alone. There are many other exercise options that can torch major calories and give you more of a metabolism boost compared to running. Case in point: the following six workouts that can help you smash serious fat, without ever having to hit pavement.
Plus, these are exercises you might actually enjoy! Jumping rope Kicking things off is my personal fave: jumping rope!
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Jumping rope challenges your endurance, strength, balance, and coordination all at the same time. At a moderate pace, you can easily burn about 15 calories a minute, according to the American Heart Association. Add that up, and by jumping rope for 35 minutes a day, you could easily shed 1 pound a week without even changing your diet! The movement and momentum of kettlebell swings can really tax your body's largest muscles your back and leg muscles , all while sending your heart rate into overdrive. End result: An adult man or woman can torch approximately 20 calories per minute doing simple kettlebell swings.
Rock climbing Rock climbing is an amazing total-body workout.
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I also think it's one of the coolest ways to shed calories nearly in just a half hour because you get to unleash your inner adrenaline junkie while singing the Mission Impossible theme in your head. Rowing Rowing is also a great trainer for your arms, abs, legs, and back, and you can easily ratchet up your intensity for more calorie burn. Most gyms have one or two rowing machines, and they're almost never being used.