What is the role of Exercise in Losing Weight?
Regular physical activity is important for good health, and it’s especially important if you’re trying to lose weight or to maintain a healthy weight. According to the Centers for Disease Control and Prevention (CDC), obesity rates have skyrocketed in the United States in recent years. As of 2010, more than one-third of American adults have obesity, defined as having a body mass index (BMI) of 30 or higher. If you’re trying to lose weight, you may be wondering how much you should be exercising and what type of exercise you should be doing.
In a randomized, controlled trial of 52 obese men (BMI 31.3 ± 2.0 kg/m2), a study demonstrated a body weight decrease of 7.5 kg over 3 months in the exercise-only group (16 men) that was comparable to that of the calorie-restricted group. Duration of exercise was based on the goal of a daily 700-calorie energy expenditure (∼60 min/day), suggesting that performing exercise greater than the minimum national recommendations for health of 150 min/week may be required to achieve clinically meaningful weight loss. Below are productive exercises to try out to lose weight.
1. Cardio exercises
One of the most popular types of exercise for weight loss is aerobic exercise, also known as cardio.. Aerobic exercise doesn’t have a major effect on your muscle mass, at least not compared to lifting weights. Cardiovascular exercise helps burn calories, and when it comes to weight loss, calories still matter. You have to expend more calories than you take in to lose weight. Cardio should be the main aspect of your weight loss journey. Examples are walking, running, cycling and swimming.
Walking is the most straightforward exercise that burns 300 to 400 calories per hour. To burn fat, you need a brisk, moderately-fast pace. Regular brisk walking can help you maintain a healthy weight, prevent various conditions such as diabetes, high blood pressure and cancer, strengthen your muscles and improve your mood.
Whether you are sprinting or lunging up a flight of stairs, it provides a great calorie burn. Running burns about 1000 calories per hour. What are you waiting for? Look for an outdoor staircase near you with more than one flight, or hop on the stair climber at the gym. after your exercise, you can settle down with refreshing and nutritious drinks whether hot or cold.
Cycling is a low-impact exercise that burns about 600 calories per hour. If you want to cycle preferably outside, you can enjoy fresh air while getting Vitamin D. According to The American Council of Sports Medicine, an average person burns between 400-600 calories in a 45-minute class.
Swimming is one of the best activities you can do to tone and slim your entire body. moving through the water creates extra resistance, forcing you to use your muscles more. Just 30 minutes of swimming the breaststroke can burn around 367 calories while swimming freestyle torches approximately 404 calories. Compare that to just 100 calories for 30 minutes of brisk walking or 300 calories for 30 minutes of running at 6 miles per hour. Swimming vigorously for an hour burns around 800 calories.
2. High intensity trainings
HIIT, also known as high intensity training, are cardiovascular exercises that are performed at high intensity for a short duration without any training equipment. According to researchers, a HIIT cardio workout can burn a lot of calories in a short amount of time. According to the British Journal of Sports Medicine 2019 report, people doing HIIT workout lost 28.5% more fat than the people training on moderately-intense but continuous exercise. It lowers blood sugar, increases body mass and increases metabolic rate for weight loss. Examples are burpees, lunge jumps, push ups, rope climbing and Russian twists.
Burpees is a two-part exercise that involves a push-up, followed by a leap in the air. The Burpees engage all the muscles in your body and are mainly targeted to build Calves, chest, triceps, shoulder, biceps, and glutes.
– Lunge Jumps
Lunge jumps are an advanced variation of a normal walking lunge exercise. The exercise accounts for jumping high in the air and switching to your other foot ahead before landing. This exercise requires no weight lifting equipment and burns a tremendous amount of calories.
– Push Ups
Push-ups are the most common. Bodyweight exercise. However, they are tough for beginners. But when you train daily, you get used to it and start liking it. Push-ups are best for building the upper body. It helps form Chest, Shoulders, and triceps.
– Rope Jumping
Rope Jumping, also known as skipping, is preferred by thousands of people over running because of its uncountable benefits. It looks easy, burns a lot of calories, and it’s fun indeed.
– Russian Twists
To perform Russian Twist, one needs to take the ground position with their legs extended in the front. After that, raise your knees up and assume a v-sit position. Make sure to keep both your legs shoulder-width apart from each other. This exercise helps different parts of the body such as the belly, arms, biceps, knees and heart.
3. Strength exercises
Strength exercises are synonymous to high intensity training. This doesn’t mean you should ditch your cardio workout completely. Instead, combine weight training with cardio movements for maximum effect. Examples are squats, deadlifts, Rotate and elevate and Dumbells pulls.
Squats are one of the most effective strength-training workouts for weight loss. There are many variations of the simple compound move that work multiple muscle groups at the same time. These include front squats, barbell back squats, goblet squats, air squats and sumo squats.
They’re also a perfect solution for any weight-training routine because they work with almost any equipment, including barbells, kettlebells and dumbbells. In most variations, you want to keep your chest lifted and your back and spine neutral throughout.
-Rotate and elevate
This is like a side plank on steroids and currently a waist trimmer. To make it even more challenging, finish each move by lifting your top knee up to tap your elbow.
Exercise and weight loss
Being active is important for any weight-loss or weight-maintenance program. When you’re active, your body uses more energy (calories). And when you burn more calories than you consume, you lose weight. As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight, maintain weight loss or meet specific fitness goals, you may need to exercise more.
In counseling patients, it is important not to focus on the potential for weight loss as the sole outcome from exercise, but rather to suggest that exercise may contribute to weight loss efforts and does result in a myriad of other health-related benefits. This focus will reduce the likelihood of patients using the lack of weight loss as a reason to discontinue their exercise program.