Category: Health And Fitness

What’s the Best Exercise to Lose Weight? Useful Tips to Lose Weight

If someone told you right now what the absolute best exercise to lose weight was,… would you do it? You might when you read this article.

The best exercise to lose weight is: “just any exercise,” says Timothy Church, MD, MPH, PhD, a professor at Pennington Biomedical Research Center in Baton Rouge, La.

Two main reasons that stop people from losing weight with exercise are either boredom or injury. The truth is that weight loss is about using more calories than u get in (in other words, burning more calories than you eat). So, they say, while running at an 8-minute-mile pace might be a great calorie burner, if you’re not going to do it, it’s not going to help you. Instead, start with something you can do, like walking or working out on an elliptical machine or exercise bike.

Strength training itself will not lead to an appreciable amount of weight loss because it just doesn’t burn enough calories. To lose calories you must do a lot of cardio (aerobic) exercise. But what about all that talk that more muscle mass equates to more calories burned, even when you’re at rest? This is just a myth, It will never happen. The only successful studies to show a significant calorie burn following a weight-lifting workout (after burn) were done with serious professional lifters, working out for 60 to 90 minutes at a time and lifting as much as they could on every set. In fact, gaining one pound of muscle will help you burn 5 to 10 extra calories a day. You could do that by chewing gum, so it is not worth it to do weight training if your goal is to lose weight. That’s not to say that strength training is not important for the overall health of your body. But when it comes to burning the most calories, go for cardiovascular exercise. And vary the intensity. Do aerobic base-building workouts, where you alternate between moderate and higher intensity, either within the same workout or on alternate days.

Doing a range of different activities during your workouts is also a good way. Not only does this help you keep from getting bored, it’s better for your body. Doing different activities targets different muscle groups. You’re also less likely to develop an injury, since doing the same thing day after day creates wear patterns on your joints.

Get creative, for example, if you’re a golfer, ditch the cart and walk with your clubs. You’ll do what you love and burn more calories doing it.

Aerobics for Effective Weight Loss

According to a US study conducted recently, aerobics is the best solution for losing weight as it burns the excess calories. This is why aerobics remains one of the most popular ways to lose weight ever. Aerobic exercises not only help lose weight but also have long term health benefits. Also, aerobics can be fun and really enjoyable.

There are various kinds of aerobic routines, ranging from the step aerobics routine in which a raised platform is used to perform various exercises to the water aerobics in which movements are done in chest high warm water. Aerobics also include active sports like swimming, basketball, tennis, soccer etc.

Are you thinking of losing weight? Do you want to shed those extra pounds?

Here’s why you should go for aerobics:

  • Burning Calories and Losing Weight:

It is a known fact that aerobic or cardio exercises help you maintain your weight. The excess energy required to perform aerobic or cardiovascular exercises is obtained from the calories that you get from consuming food and beverages. As a result, your metabolic rate is increased and high amounts of calories are burnt. Losing weight without any medical procedure requires you to burn more calories than you can consume. Along with reducing body fat, aerobics also reduces blood pressure.

  • Aerobics Help You Overcome The Sudden Cravings For Eating

Another reason why aerobics is such popular and effective in reducing weight is that it helps you overcome the erratic hunger pangs. This happens due to the increase in your leptin level which suppresses your desire to eat a lot. Leptin is a protein that balances appetite and metabolism thus regulating energy intake and expenditure.

Here are some statistics that would make the picture clear. An hour long low-impact routine can burn up to 545 calories and a more vigorous one can burn from 511 to 763 calories. Brisk walking for an hour can burn around 414 calories whereas running can help you burn up to 1,472 calories.

However, it must be kept in mind that if your aerobics exercise routine is not regular you might not be able to lose weight as desired. Also, if you consume enough extra calories to meet your increased energy needs you will fail to lose weight.

It is advisable to exercise at least three times a week for 20-30 minutes at a time in order to benefit from your aerobic exercises. Reduce intake of high fat food, sugary food and alcohol to avoid extra calorie intake.

Other benefits of aerobics are:

  • Releases the natural pain killers of your body.
  • Enhances immune system.
  • Increases agility and is also considered to increase your IQ.
  • Improves muscle strength.
  • Improves balance and coordination.
  • Reduces stress, thus resulting in better sleep patterns and no depression.

Aerobic exercises are certainly extremely beneficial not only for healthy weight loss but also for your overall well-being.