Exercises For Weight Loss : 7 Perfect Choices

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Exercises for weight loss:

Exercises  are the best strategy to adopt if you want to lose weight. Exercise if done with proper diet can help you to lose weight with certainty.

Besides this it helps  you to control your appetite, improve mood, improve body flexibility and strengthen your bones. Here are 7 best exercises to lose weight.

1.Walking  :

walking

 

It is the simplest exercise for weight loss. It is the most suitable exercise for beginners. Walking is  more common than other exercises due to variety of reasons. Some of its advantages are listed below:

Advantages:

  1.  Walking is best exercise for all those overweight or obese peoples who are not able to do other exercises.
  2.  It does not stress your joints.
  3.  It is easy to include walking in your daily routine.
  4.   You can do it anytime during the day.
  5.  You can do it after meals also.
  6.  No equipments.

So if you have never done any exercise, you can start  by walking. Initially you can do  it for 20-30 minutes a day. It will make you more fit and then you can increase its duration.

Disadvantages:

  1. More time is required in comparison to other exercises.
  2. Cannot be done in rainy seasons.
  3. Unless it is done at fast pace it does not burn much calories.
  4. Doing excess walking increases your hunger levels.

Calories burned: An average person (68 kg weight) burns approximately 165 calories in 30 minutes. This happens when he or she is walking at a pace of 6 km/ per hour.

2. Cycling:

cycling

 

Cycling is also a traditional exercise. But now fitness centers had also started offering it.

It is one among the most popular exercises. There are variety of reasons for this. The advantages of cycling are listed below:

Advantages:

  1. Cycling is suitable for all levels from beginners to athlete.
  2. It can also be done any time during the day.
  3. It does not affects your joints. In fact it improves flexibility of your joints.
  4. Cycling is good for all age groups and fitness levels.
  5. It is good for both men and women
  6. Good for weight loss and overall fitness.
  7. It improves heart health.

Disadvantages

  1. This exercise requires more time.
  2. It is generally done outdoor although many gym and fitness centers had also started offering it.
  3. This exercise also consumes much time.

Calories burned: An average person (68 kg weight) burns approximately 240 calories in 30 minutes. (10 kms).

This happens when he or she is cycling at a pace of 20 km/per hour.

3.Running:

running

It is also one among the  popular and traditional exercise to lose weight.

Running is of two types:

  1. When the running speed is between 6.4- 9.7 km/hour, it is known as jogging.
  2. When the speed is faster than 9.7 km/hr. It is called running.

Advantages:

  1. Both running and jogging help to reduce belly fat.
  2. It is easy to include these exercises in your daily routine.
  3. No equipment are needed for running
  4. It improves overall fitness.

Disadvantages:

  1. You can do running  outdoor only.
  2. You cannot do it  in rainy seasons.
  3. It may cause injuries if done in excess.

Calories burned: An average person (68 kg) burns 290 calories in 30 minutes of  jogging at a pace of 8 km /hr. or 365 calories in 30 minutes running at a pace of 10 km per hr.

4. Swimming :

swimming

Swimming is not only a exercise but a popular sports also. It helps to reduce weight in a great way. This is because you can do it for more time in comparison to other exercises.

Advantages:

  1. Swimming burns more calories in comparison to other exercises.
  2. It doesn’t stress your joints.
  3. Swimming  gives you full body workout.
  4. It relaxes your mind.
  5. Person with disabilities can also do this exercise.

Disadvantages:

  1. It is difficult to do it in winter seasons.
  2. Swimming pools are few in numbers.
  3. It poses risk of drowning at beginner level.
  4. Chlorine in water may cause various ill effects on your body.
  5. It is expensive .every one cannot afford it.
  6. Excess swimming affects your skin.
  7. It may also cause infection in your ear.

Calories burned: Swimming burns more calories than other exercises.However the calories burned depends on the type of swimming you perform.

An average person of 68 kg weight burns 290 calories in backstroke swimming,398 calories during butterfly,365 calories during breast stroke, 365 calories during treading water.

5. Weight training:

Weight training is the exercise in which people lifts weights to build muscles. This increases your basal metabolic rate .Thus your body burns approximately 140 more calories per day.

Advantages :

  1. Weight training helps to boost metabolism.
  2. It has a long term effect. Although cardio exercises help you burn more calories per session.Weight training on the other hand helps you burn more calories per day.
  3. Improves body posture and strengthen bones.
  4. Improves joint flexibility.

Disadvantages:

  1. It may cause injury to performer if not done with correct technique.
  2. It may cause muscle soreness if performed in excess.

Calories burned: It helps you to burn calories during and after exercise. A 68 kg person burns approximately 106 calories in 30 minutes of weight training.

Besides this weight training helps you build muscle and raise your BMR (basal metabolic rate)

Studies shows that weight training helps you to burn approximately 120-150 more calories per day. This mainly depends on the duration and frequency of weight training.

6.High intensity interval training (HIIT):

exercises for weight loss

 

It is also known as Interval training. In HIIT short burst of intense exercises are done with recovery periods in between.

These exercises are generally of 10-30 minutes duration.

Advantages:

  1. It saves time .You can burn more calories in less time.
  2. It is highly effective in burning visceral fat. (commonly known as belly fat)
  3. It boosts metabolism.
  4. You can do it  both outdoor and indoor.

Disadvantages:

  1. HIIT  does not suits everyone .It may cause excessive stress on heart of some people.
  2. It may cause dizziness .This is because your blood pressure may drop due to alternate sitting and standing.
  3. It may cause injury. This is due to the fact that everyone cannot adopt to fast speed.
  4. It may damage your muscles. This is because of high intensity involved in moving body parts.

Calories burned: It burns more calories in comparison to other exercises. Studies shows that the interval training burns 20% to 30 % more calories per minute than other popular exercises.

7.Yoga :

 

Yoga is also one of the most popular exercise. You can do it to relieve stress and practice mind control.

Although it is not popular as a weight loss exercise , but  still it burns satisfactory amount of calories.

Besides this it offers many other benefits that helps in weight loss.

Advantages:

  1. You can practice it any where.
  2. It teaches us mindfulness. This helps us to resist unhealthy foods and control overeating.
  3. It increases joints flexibility.
  4. Some yoga exercise helps to boost metabolism.
  5. It protects us from diseases like diabetes, heart problems, back pain ,breathing problems.
  6. No need of equipment .

Disadvantages:

  1. People with disabilities cannot practice yoga.
  2. Aged persons cannot do many poses.
  3. It may cause injury if not done with proper guidance.
  4. A beginner level person cannot do it without instructor.

Calories burned: A 68 kg person burns approximately 140 calories in 30 minutes while practicing yoga .

Also Read :   1. The 8 most popular millets and their health benefit

        2. Types and benefits of body fat.