The 4 Best Exercises for weigh loss

It is estimated that half of all American adults are trying to lose weight each year. Apart from the diet, exercise is one of the most common strategies adopted by people trying to lose extra weight. It burns calories, which plays an important role in weight loss.

In addition to helping with weight loss, exercise is associated with many other benefits, including improving mood, stronger bones, and reducing the risk of many chronic illnesses.

Here are four best exercises for weight loss.

1. Walking

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Walking is one of the best exercises for weight less, and for good reason.

This is a convenient and easy way for beginners to start exercising without being overwhelmed or buying equipment. In addition, it is a low-impact exercise, which means that it does not stress the joints. According to Harvard Health, a 70 kg person consumes an estimated 167 calories for every 30 minutes of walking at a moderate pace of 4 mph .

A 12-week study of 20 obese women found that walking for 50-70 minutes three times a week reduced body fat and waist circumference by an average of 1.5% and 1.1 inches (2.8 cm), respectively.

Walking can be easily incorporated into daily life. To increase your daily steps, take a walk during your lunch break, climb stairs at work, or take your dog for a walk.

First try to walk 3-4 times a week for 30 minutes. As you feel better, you can gradually increase the length and frequency of your walks.

2. Jogging

Jogging and running are great exercises to help you lose weight. Looks similar, but the main difference is that the jogging pace is generally 6.4 to 9.7 km / h (4 to 6 mph), while the running pace is 9.7 km / h (6 mph). It's faster.

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According to Harvard Health it is about 298 calories per 30 minutes for a 70 kg (155 lb) person jogging at a speed of 8 km / h (5 mph), or 30 minutes running at a speed of 9.7 km / hh (9.7 km / hh). It is estimated to burn 372 calories per hour). 6 mph) Burns.

In addition, studies show that jogging and running help burn harmful visceral fat, commonly known as abdominal fat. This type of fat wraps around the internal organs and is associated with a variety of chronic illnesses such as heart disease and diabetes.

Both jogging and running are great exercises that you can do anywhere and can easily be incorporated into your weekly schedule. Start by jogging 3-4 times a week for 20-30 minutes. If you have difficulty jogging or running outdoors with joints, try running on a soft surface such as grass. In addition, many treadmills have built-in cushions that can protect your joints.

3. Cycling

Cycling is a popular exercise that improves your fitness and can help you lose weight. Although cycling is traditionally done outdoors, many gyms and fitness centers have stationary bikes that allow you to cycle while staying indoors.

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According to Harvard Health it estimates that a 155-pound (70-kg) person burns around 260 calories per 30 minutes of cycling on a stationary bike at a moderate pace, or 298 calories per 30 minutes on a bicycle at a moderate pace of 12–13.9 mph (19–22.4 km/h).

Not only is cycling great for weight loss, but studies have found that people who cycle regularly have better overall fitness, increased insulin sensitivity, and a lower risk of heart disease. Cycling is perfect for people of all fitness levels, from beginners to athletes. In addition, since it is an exercise that does not put weight on it and has less impact, it does not put excessive stress on the joint

4. Weigh training

Strength training is a popular option for those who want to for weight loss. According to Harvard Health, a 70 kg person consumes an estimated 112 calories per 30 minutes of weight training. RMR) or the number of calories the body burns at rest. A 6-month study showed that performing 11 minutes of strength-based exercise three times a week increased metabolic rate by an average of 7.4%. In this study, the increase was equivalent to burning an additional 125 calories per day.

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Another have a look at located that 24 weeks of weight education brought about a 9% boom in metabolic fee amongst men, which equated to burning about a hundred and forty extra energy consistent with day. Among women, the boom in metabolic fee become almost 4%, or 50 extra energy consistent with day.

In addition, several research have proven that your frame keeps to burn energy many hours after a weight-education workout, as compared with cardio exercise.