It has been estimated by many reports that as much as 30% of the world population is obese or overweight and this number only seems to be climbing. With so many people that are extremely overweight, there is also a large faction of adults that are trying to do something about it and lose the necessary weight to stay healthy. The journey through weight loss, however, is not an easy one and if you are not educated on the proper exercises to do to get the maximum benefit of weight loss, then losing weight can seem like an impossible task. In this post I will attempt to let you see behind the curtain and reveal some of the most effective exercises for weight loss.
Walking is a great exercise for people who are beginners in their weight loss process and is incredibly convenient. There is no expensive equipment necessary. All that is needed is a pair of shoes and an area to walk around. Walking is also a very low-impact exercise and Harvard Health estimates that a 155lb person will burn about 167 calories for every 30 minutes of walking. A study even found that walking for 50-70 minutes just three times per week reduced body fat by 1.5% in a group of obese women. It is relatively easy to fit walking into your daily routine and you gain great benefit from doing so.
- Jogging or Running
Running is another fantastic weight loss exercise and is something that you can work up to from walking. Another Harvard Health study found that a 155lb person will burn about 298 calories per 30 minutes of jogging at a 5mph pace. Studies have also found that running can be very effective in burning visceral fat, which can build up around organs and is responsible for many health complications, including diabetes. Running is also something that is fairly easy to work into your schedule and is an exercise where you can get a lot of bang for your buck in terms of time spent doing the exercise.
Cycling is a fantastic low impact exercise that is great for weight loss. Although cycling is traditionally an outdoor activity, almost all gyms now give their members access to stationary bikes and “spin classes” at gyms have also rose to prominence in recent years. Studies estimate that a 155lb person will burn about 260 calories per 30 minutes on a stationary bike at a moderate pace. People who cycle often have also been found to have better overall fitness, increased insulin sensitivity and are at a decreased risk for cancer, heart disease and death when compared to people who do not cycle regularly. If you have a bike at your disposal, it can be a great tool for losing weight and staying healthy.
- Weight Training
Weight training is a very popular activity for those looking to lose weight and it has been found that a 155lb person will lost about 112 calories per 30 minutes of weight training. Weight training can also help you build strength and promote muscular growth, which can raise your basal metabolic rate. Your basal metabolic rate is a measure of how many calories your body burns while it is at rest and, by raising it, you will have a much easier time trying to lose weight and keep it off. A study has shown that doing strength based exercise for just 11 minutes a day, 3 times per week for six months resulted in a 7.4% increase in metabolic rate. Studies have also shown that your body continues to burn fat many hours after a strength workout as compared to aerobic style workouts. In short, weight training is the weight loss tool that just keeps on giving.
- Interval Training
Interval training, commonly referred to in recent pop culture as high intensity interval training is a type of training where you are engaged in relatively short bursts of exercise with alternating rest periods. A HIIT workout may only last from between 10 to 30 minutes but can burn a lot of calories. It has been found that HIIT exercise routines can burn up to 30% more calories than other types of exercises, including running, weight training and cycling. HIIT exercising has also been shown to be better at burning belly fat and is very convenient to fit into your schedule as less time is required than some other fat burning workouts.
Swimming is an incredibly fun and efficient way to burn fat all over your body. It has been shown that a 155lb person will burn approximately 230 calories per 30 minutes of swimming. A 12 week study found that people who swam around 60 minutes, 3 times per week reduced body fat significantly while also increasing flexibility and decreasing risk factors including high cholesterol and triglycerides.