Losing weight is a matter of calories in versus calories out. So the most effective exercises to lose weight are those that burn the most calories. Here are five workouts that will help you burn 400 calories or more to lose weight, and five exercises that will help you maintain a healthy weight.
For each hour you run, you will burn 600
calories or more, depending on your weight and speed. Running also
helps build leg muscles, the muscle groups that help burn more calories
even as you rest. It is great to build endurance and for improving
cardiovascular health. To kickstart a weight-loss program, running is
definitely an effective exercise.
Swimming, like running, burns a lot of
calories. If you swim at a leisurely pace, you can burn anywhere from
430 to 630 calories in an hour. If you swim laps and get your heart rate
up, you can expect to burn anywhere from 700 to over 1,000 calories
depending on your weight and speed. Unlike running, swimming is lower
impact and is safer for those with knee pain or arthritis.
Remember when you were a kid and skated
around the park with your friends? Well, you can enjoy the same activity
as an adult and lose a ton of weight. That’s because rollerblading can
help you burn 550 to 800 calories per hour. Who says losing weight can’t
Another fun, yet challenging, exercise
is cardio-boxing. This workout combines aerobics with boxing. A
155-pound person can expect to lose roughly 600 calories with
cardio-boxing. Although it consists mainly of throwing punches and
kicks, cardio-boxing keeps your heart rate up throughout the workout and
works your entire body. Youtube has a wide variety of free
cardio-boxing routines provided by highly trained physical trainers who
just want to help people lose weight. Some of these Youtube pages
include Fitnessblender and Body Project.
High-intensity interval training (HIIT)
Interval training is highly effective
because it varies the speed of normal workouts. So, for instance, if you
do squats, you can vary the speed to maximize your weight loss. You can
find a variety of workouts online from websites such as Fitness
Magazine, Popfit or Bodybuilding. High-intensity interval training
involves a variety of quick cardio moves with short 10 or 20 second
breaks between exercises. This is effective because it allows your heart
rate to remain high and keeps your body working hard. Although many
high-impact aerobic exercises can burn anywhere from 500 to 700 calories
in an hour, there are HIIT workouts on Youtube that you can try for
free that burn as many as 1,000 calories in an hour. These can be found
on personal trainer Youtube pages, such as Christine Salus and
Free exercises to maintain a healthy body weight
To maintain weight loss after you
have already lost the weight, you need to maintain muscle mass, build
body strength and exercise less to avoid fatigue and an unnecessary
calorie deficit. If you maintain the same level of exercise and diet
when your metabolism is already high and you have lost the weight, you
will continue to lose weight and even fall underweight if you’re not
careful. Fewer calories are required to be burned, so here are some
relaxing and fun exercises that can keep you on track.
Yoga is super important for maintaining
good health, promoting flexibility and spinal alignment, and sculpting
lean muscles. You can burn anywhere from 200 to 400 calories during an
hour session. Yoga can also help you to prevent injury if used before an
Resistance or weight training can burn
300 to 500 calories and is great to tone after you have lost body fat.
Building muscle helps boost metabolism for starters, but is also good
for people who want to maintain their current body weight, because
muscle burns more calories than fat.
your shift should focus to toning, light cardio can help you maintain
good heart health and endurance. Bicycling is lower impact than jogging
or running and can help tone your legs. It burns relatively few
calories, anywhere from 200 to 400 per hour. You can even use it as a
means of transportation for short distances, or use it as a form of
meditative exercise as you sightsee.
Walking or light jogging
Another way to incorporate light cardio
is to take your running down a notch and jog or walk instead. Like
bicycling, walking can burn 200 to 400 calories per hour, depending on
your pace. Walking is a good way to stay active without overexerting
yourself. It helps keep your joints and leg muscles lubricated and is
especially good for those with a history of heart problems or those with
an elevated risk of cardiovascular disease.
The best way to stay motivated to
continue exercising is to find an exercise you enjoy. Zumba and other
cardio-dance routines are popular choices for those who love to feel
envigorated during and after their workout. A 150-pound person can burn
up to 500 calories during a Zumba routine. Although Zumba is available
on DVDs and gyms around the country, you can participate in Latin cardio
dancing online for free. Multiple personal trainers provide their Zumba
workouts to the public for free on Youtube, including BeFit and FitTV.
There’s something for everyone!
You’ll never know until you try, so go out there, try new things, and
discover a workout you love. Remember, fat-blasting cardio workouts are
optimal for losing weight. Transitioning to low-impact cardio and
strength training exercises will help you keep it off. Diet is always
more effective than exercise, but a combination is key to maintaining a
strong, healthy body that will keep the weight off. What are some of
your favorite exercises? Leave us a comment below.
—The Alternative Daily