The best exercises to lose weight are those where you spend more calories in less time such as running or swimming, but to lose weight efficiently and maintain results it is important to combine these exercises with muscle exercises that must be performed in the gym, preferably under the supervision of a personal trainer. Aerobic exercises such as walking and running increase the heart rate and burn more calories, while endurance exercises such as muscles favor muscle hypertrophy allowing an increase in muscle size causing the individual to consume more energy.
How to start practicing exercises to lose weight
When initiating some type of physical activity, the ideal is to be evaluated by a professional to verify the weight; perform an anthropometric evaluation, which consists of the measurement of the corporal folds; Feeding Habits; medical history and; blood pressure In addition to this, it is also important to tell the professional what their objectives are, so that both training and eating are adapted to what they intend. The ideal frequency is 5 times per week, being at least 30 minutes per day and the intensity should be moderate to strong.In general, the training begins with aerobic exercises, such as Spinning or Zumba, then a routine of muscular exercises must be performed. As the individual gains resistance, the exercises or the pace of the class should increase, which will require a greater effort of the heart and muscles.
What exercise do you do to lose weight faster?
To lose weight 1 kg of fat per week, equivalent to 4 kg per month, you should do an exercise that spends 600 kcal approximately per week, 5 times per week, combined with daily muscle exercises. To burn the calories that are intended, you should exercise for 1 hour and keep your heart rate within the ideal, which should be approximately 80% of your maximum capacity. This capacity, however, will depend on the physical conditioning of the person, their age and the intensity of the exercise. Doing exercises below these values will not greatly favor weight loss. Extra help is buying a small digital device called a pedometer that shows how many steps the individual takes per day. This device can be purchased at sporting goods stores or online and the recommendation is to give 10,000 steps per day. In addition to this, it is also important to maintain a balanced and healthy diet, low in fats and sugars and rich in fruits, vegetables, and fibers. See some healthy recipes for weight loss.
11 Exercises to lose weight
- Hiit training
- Crossfit training
- Dance Classes
- Muay Thai
- Body pump
The best exercises to lose weight in the gym are aerobics, some examples are:
The hit training helps burn around 400 calories per hour and consists of a set of high-intensity exercises that help eliminate localized fat in just 30 minutes per day, in the fastest and most fun way.
The exercises are done intensively to raise the heart rate a lot and, for this reason, this training is more suitable for people who already practice some kind of physical activity. However, there are hit training routines with easier exercises, special for beginners.
The CrossFit training is also quite intense and burns around 700 calories per hour, however, this type of training is quite different from what people are accustomed to doing in the gym.
In the exercises to exercise the muscles in the CrossFit, different weights, jump ropes, rubbers, boxes, among others are used and, usually, it is usually done outdoors.
Dancing is an excellent way to strengthen muscles and burn calories, 1 hour of ballroom dancing helps burn about 300 calories. In addition to this, depending on the type of dance the person can increase flexibility, improve posture and have fun.
In this type of activity in addition to cardiorespiratory and weight loss benefits, socialization is also promoted. Some activities of this kind can also be performed outdoors, as in the case of Zumba or balneotherapy, which helps burn up to 800 kcal per hour.
Calories burned: 500-1000 cal/hr You will burn 508 calories per hour
Depending on how fast you go, this can be really an excellent choice to burn calories. Using the bicycle outdoors can be really satisfying, but if you have little time it may be convenient to invest in an indoor bicycle. The best thing about that exercise is that it is really very easy to do. You can even watch TV while you do it Driving a bicycle is one of the best cardiovascular exercises, and it also gives you a lot of fun.
Drive through traffic so you feel the wind in your hair and burn large amounts of calories – the benefits of cycling are enormous Another great thing about cycling is that it is a competitive sport so you can use a little competition to motivate yourself. You just have to choose a goal that challenges you, but that is still within your reach and create a game plan to finish it. Soon, you will not feel like you’re exercising
Pay attention: Your competitive spirit will take you through the entire process and help you lose pounds quickly
Muay Thai is a type of intense martial art, where it is possible to burn around 700 calories per hour. The workouts are quite intense and help strengthen the muscles, in addition to helping to increase self-esteem and teach self-defense.
Spinning classes have different intensities, and it is done in a room with an exercise bike. The classes are usually quite intense and usually burn about 600 calories per hour, helping to strengthen the legs, being excellent for burning fat from the legs and strengthening the thighs and calves.
In a swimming class, you can burn up to 400 calories per hour, as long as the student does not lose the rhythm and always keep moving. Although the strokes are not very strong to reach the other side of the pool faster, a constant effort is necessary, with a few rest periods. When the goal is to lose weight you should not only reach the other side of the pool, it is necessary to maintain a constant and strong rhythm, that is, you can cross the pool swimming crawl and back, for example, as a way of ‘rest’.
Hydro-gymnastics is also excellent for weight loss, but to burn around 500 calories per hour should always be kept in motion, enough to be panting.As water relaxes the tendency is to slow down, however, if you want to lose weight, the ideal is to be in a class whose purpose is the same, because there are classes for older people that are at a slower pace, and in these cases It is not enough to help you lose weight.
The race training is excellent for burning fat, being possible to burn around 600 to 700 calories per hour, provided that a good rhythm is respected, without pauses, and with enough effort to be panting, unable to converse during the race. You can start at a slower pace, both on the treadmill and in the open air, however, each week you should gradually increase the intensity to achieve the desired goal.
Body pump classes are an excellent way to burn fat because in 1 hour of class you can burn 500 calories approximately. This is a class made with weights and step, so it helps to work and strengthen the main muscle groups. These are some examples of exercises that help you lose weight fast, but they must be done under the guidance of a professional to be performed correctly, avoiding injuries to muscles and joints. The idea is to divide the training time between aerobic and anaerobic exercises, preferably 5 days per week to lose weight effectively and continuously. During training it is important to keep the energy and the body hydrated, being in these cases recommended to make homemade energy drinks.
Muscle exercises help define the body, fighting to sag. However, when there is a large weight loss it may be necessary to do some sessions of aesthetic physiotherapy or even an abdominal surgery called abdominoplasty, to remove excess skin.
Calories burned: 360 cal/hr
The exercise easier and in turn very effective. In addition to burning calories, walking will help you tone your legs, abdomen, and hips. If you want to give it a little more difficult, you can increase your speed or walk on steep paths. Also, the best thing about this exercise is that you can include it in your daily life in a very simple way. Just walk the train station or do some shopping on foot.
Exercises to lose weight at home
It is also possible to perform aerobic exercises and to strengthen the muscles at home, being an excellent way to burn fat. It is possible to walk quickly on the street daily, run a few kilometers and then increase the distance weekly. In addition to this, then at home, you can perform some exercises to exercise the muscles such as squats, push-ups, plates, tripping, among others. See a routine to increase muscle mass at home.