The best exercise for weight loss is aerobic exercise, such as brisk walking, jogging, jumping rope, swimming, or cycling, because that will increase your heart rate and burn calories.
But, to lose weight effectively and keep the results, it is also essential to combine cardio with weight training exercise because it promotes muscle hypertrophy, which is an increase in the size of the muscle, which increases your ability to burn calories, even at rest.
Exercise for weight loss should be done with the guidance of a professional of physical education class or a personal trainer, in accordance with the wishes and physical condition of the individual, and must be associated with a well-balanced diet. In addition to this, it is important to consult with a cardiologist to assess the general state of health and the cardiovascular system.
A 15-exercise is recommended for weight loss
The exercises are best for losing weight fast, they are:
1. Weight
Strength training is an exercise of the power and strength that, when combined with the cardio exercises, you can maximize your fat loss and boost your calorie expenditure at rest, speeding up weight loss.
This is because the increase in muscle mass, and contributes to speeding up your metabolism for the muscles to expend more energy than fat cells, which is essential to eliminate the excess weight. Check out other ways to speed up the body’s metabolism.
However, in order for that to happen, it is important that the training to be regular, and the person to follow a healthy and balanced diet.
Energy expenditure: the amount of calories that you have burned during a workout, weight training can vary from between 300 and 500 calories per hour, but this depends on a number of factors, especially the intensity, type of training and the conditions that are related to the person, such as physical fitness, body weight, physical form, and genetics.
But it can be even higher, given that, as there is a gain in muscle mass and the number of calories still to be burned for up to 48 hours after the completion of the fiscal year, including in the home, as long as a person to train in the form of moderate to intense, to continue the practice of physical activity and eat a healthy diet. Get to know all the benefits of strength training for your health.
2. Brisk walking
The brisk walking is an aerobic exercise, which works your cardiovascular system, improving your fitness and burning calories, aiding in weight loss. Here are some other benefits of walking.
This is a type of exercise that can be done outdoors or on the treadmill at the gym or at your home, and you should be done on a regular basis, it is recommended to have at least 150 to 300 minutes of walking or other moderate physical activity per week, which equates to 30 to 60 minutes, 5 times a week, for example.
Energy expenditure: a walk in the fast-paced or fast-paced, it is possible to spend about $ 400-to-500 calories in 1 hour. Here’s a workout to walk for weight loss.
3. Workout-HIIT
The training is HIIT, or High Intensity Interval Training , is a set of exercises that must be performed at a high intensity, with the aim of speeding up the metabolism, and promote the burning of more fat as possible.
All the exercises were carried out in a vivid way to raise a lot of heart beat, and, for this reason, it is best for people who already practice some form of physical activity, although there are a workout HIIT for beginners, but it consists of a series of exercises that are easy.
Energy expenditure: this is the year that is capable of burning up to 400 calories in one hour. Note, however, that the amount of calories is reached, and the body will continue to burn calories even after you finish the exercise, it is important that it is carried out under the supervision of a physical education professional, because in that way it is possible to achieve and maintain a high intensity throughout the entire workout.
3. Crossfit
The workout from crossfit’s also very heavy, and requires a higher capacity of times, that the work is carried out on the circuit with a high-intensity and low rest time between exercises, and mobility of the joints, and it is, therefore, best suited for people who are more accustomed to going to the gym.
This type of training is used in different weights, ropes, tires, and a lot of times the exercise is carried out outside the gym or in the open air.
Energy expenditure: you can burn up to 700 calories in 1 hour. To maximize the calorie-burning, weight loss and gain muscle, it is important for you to practice crossfit should be guided by a professional, especially if one is a beginner in this sport, it is inactive, or if you have a limitation of joint. Check out the workouts for crossfit beginners.
4. Dance
All the dance lessons that correspond to a dynamic way of improving the capacity of times, to strengthen and tone your muscles, improve your flexibility and have some fun, can also be a great way to burn calories and lose weight.
Some examples from the classroom, the dance is the samba, axé, funk, or in the event of, for example. Learn more about the benefits of zumba for health.
Energy expenditure: depending on the type of dance, you can burn approximately 500 to 800 calories in 1 hour of dance class. However, in order to be able to burn that many calories, it is necessary for the activity to be carried out in a vivid way.
5. Thai
The Muay Thai is a physical activity is very intense, as it uses multiple muscle groups, and requires physical fitness.
The training of Muay Thai to promote the improvement of the capacity of times, and the fitness and strengthening resistance in the muscle, as well as to promote the burning of calories and the weight-loss and improve self-esteem.
Energy expenditure: you can burn around 700 calories in one workout. However, the amount of calories varies, depending on the intensity of your workout with the fitness of a person, and it can reach to 1500 calories and lost each time, when the person to train hard, and you already have a lot of good physical fitness.
6. Spinning
The classes, the spinning is done in the gym on a stationary bicycle, using a variety of strengths.
In these classes, in addition to, and promote, a great expenditure of calories, to promote weight loss, it also promotes the strengthening of the muscles, the burning of the fat of the legs and the improvement of the resistance of times.
Energy expenditure: is it possible to burn about 600 to 800 calories per hour. To increase the energy expenditure of the classes, such as spinning , it is necessary that the person make the class as directed by your instructor.
7. Cycling
The bicycle, in the same way that spinning is an aerobic exercise that helps to increase your heart rate and burn calories, encouraging weight loss. Check out more of the benefits of the bike.
This is a type of exercise that is done in the open air, a bicycle gear, and preferably one that does not have a battery. To maximize your weight loss, you should change the speed and intensity of the cycling.
Energy expenditure: ride the bicycle, you can spend about an extra 500 calories in 1 hour.
8. Swimming
Swimming is a full year, since in addition to promoting physical fitness, although it is to spay strengthen your muscles, and promote the burning of fat, making it a good choice for workout to lose weight for people with starters, or who have a sedentary lifestyle.
This is because the swimming is an exercise that you don’t have an impact on the bones, or joints.
When your goal is to lose weight, you need to keep a steady beat and strong, that is to say, one can cross over to the pool to swim crawl, and back to the back, for example, as a form of ‘relaxation’.
Energy expenditure: the practice of swimming, it can promote the burning up to 400 calories, as long as a person to keep up the pace and to remain constantly on the move.
9. Gym
The gym is also a great way to lose weight and to improve the capacity of times, in addition to being a low impact exercise that does not overload the joints.
For this reason, this exercise can be done for people starting out with physical activity, you are very overweight or have joint problems that prevent you from performing any other exercise, for example.
Energy expenditure: it is possible to burn up to 500 calories per hour, but that there is a need to if you’re always on the go, just enough to be with the panting.
10. Race
I’ve lived in the race are a great way to promote energy expenditure and fat burning, and it can be done both in the gym and in the open air.
You can start at a slower pace, but with each week, it is necessary to increase the intensity, to achieve the top goals.
In the case of a person who is in the habit of running, or you are just getting started, and the practice of physical activity, the race may not be the best way to promote the initial energy expenditure. Because of this, it can be recommended that you start the practice of aerobic exercise and walking up to the person and feel ready for the start of the race.
Energy expenditure: the energy expenditure of the race can vary between 600 and 700 calories per hour, but it is necessary for the person to keep up a good pace, don’t do it many times, and the effort to do the activity to be able to make a person gasp, not being able to talk to you during the race. Here’s how to start running for weight loss.
11. Body pump
All the classes from body pump is a great way to burn fat because it is made with heavy weights and a step-by working all the major muscle groups, which promotes the strengthening and increasing of the resistance.
In addition, this exercise also improves the capacity of times, as it requires the greatest physical fitness to perform the exercise.
Energy expenditure: it may take up to an extra 500 calories a minute, but it needs to be done at the pace and intensity, as indicated by the instructor.
12. Step
Lesson from the step it is on a platform that is similar to a step function, and for being a great aerobic exercise for weight loss and to lose belly. Here are a few additional exercises to lose the belly.
In this exercise, you work part times, your balance, strength, endurance, and coordination, as well as to promote the burning of calories, encouraging weight loss.
Energy expenditure: in a 1-hour lesson from the step you can take from 400 to 600 calories.
13. Jump rope
A jump rope is a great exercise for losing weight because it speeds up the heart rate and increases fat burning.
This practice should be avoided by people who were very overweight, or have problems with bone or joint pain, because it’s a high impact.
Energy expenditure: it is possible to burn more than 650 calories in 1 hour of exercise.
14. Boxing
Training in boxing, it’s an exercise that will help to burn lot of calories, as the work of the cardiovascular system, promotes the reduction of body fat, in addition to toning your muscles.
Energy expenditure: a class of 1 hour, you can burn 600 to 1,000 calories, which varies according to the intensity of the workout.
15. A workout with functional
The training is functional, it’s a great choice of exercise for weight loss, as it works on many muscles groups at the same time, it increases the metabolic rate and caloric expenditure, as well as to promote the increase of muscle endurance, and physical fitness.
Do these exercises in the functional is carried out at a high intensity, which must be done with the guidance of a professional of physical education.
Energy expenditure: in a 1-hour class, you can burn up to 500 calories.
No matter what kind of exercise to lose weight, it’s important to maintain the hydration of the body, and in such cases it is recommended to drink sips of water during your workouts, or an energy drink-homemade, for example.
Check out the video below for a nutritionist Tatiana Zanin on how to prepare for an energy drink home:
How to start exercising for weight loss
When you start any kind of physical activity, you should go for a professional assessment of physical education in order to verify the weight, the folds of fat, and lower blood pressure.
In addition to this, it is important to emphasize the goals and objectives of the training, whether it’s to lose weight, tone up, or hypertrophy in order to get the job done is indicated by the instructor, it may be appropriate to the purpose.
Normally, the training starts with an aerobic workout, such as a bicycle or a treadmill, and then the student can go to school or follow the on-training in the weight room. To the extent that it is gaining strength, the exercises and the pace of the class have to be much more difficult, requiring a larger and a better effort from the muscles and the heart.
The ideal frequency of 5 times per week for at least 30 minutes per day of moderate-intensity or vigorous.
It is also important to consult a cardiologist before beginning any type of exercise, in order to assess the general state of health and the cardiovascular system, and, therefore, do the exercise safely.
If you want a review from a cardiologist (heart doctor, make an appointment at the region closest to you
Take care of your health has never been so easy!
What exercise can I lose weight faster?
To lose weight 1 lb of fat per week, that is to say, the 4-lbs of pure fat in a month, you should do some kind of exercise that burns approximately 600 calories per day, 5 days a week, in addition to the weight lifting day to day.
To reach the burning of calories that you want, you should do the exercise for at least 1 hour, and keep the heart rate in the optimum, it should be around 60%, and 75% of your maximum heart rate.
This, however, will depend on your physical condition, age and the intensity of the workout. Do the exercises below for these values will not help you lose weight, but it can bring benefits to health, such as improving the capacity of times.
Exercises to lose weight at home
It is also possible to do aerobic exercise and muscle strengthening in the house, it is a good way to burn off fat.
Is it possible to take classes online, the walking quickly up the street, daily, running, starting at a short distance, and increase the distance each week. Here’s how to do a running workout to burn fat.
