Regular exercise is one of the best ways to both lose weight and keep your body in good shape. It has been proven to be an effective way to burn calories and tone muscle. When you exercise, your body uses up energy, which can lead to burning fat and losing weight. But with so many workouts available, which ones are the best for losing weight?
In this article, we’ve outlined the top 5 workouts and exercises for weight loss, as determined by research.
1. Running
Running is an excellent way to shed pounds and improve your overall health. Not only does it burn calories, but it also helps build muscle, increases your endurance, and improves heart health. It’s also very easy to get started because you don’t need much equipment and you can do it anywhere at any time. According to a 2015 study, physically inactive adults saw significant improvements in their body mass, body fat, resting heart rate, VO2max, triglycerides, and HDL cholesterol due to regular running.
2. Walking
Walking is also a great and simple exercise to help you burn calories. The key is that the faster you walk, the more calories you burn. According to the Mayo Clinic, 30 minutes of brisk walking could help you burn around 150 calories. To maximize the benefits of walking, set a faster pace while walking on an incline surface or walk multiple times a day.
3. Yoga
You can reap tons of benefits while doing yoga. It is not only a mindfulness exercise, but it also strengthens your body and aids in weight loss. There are several types of yoga asanas poses that are more physical and helps weight loss, such as Virabhadrasana (Warrior Pose), Trikonasana (Triangle pose), Adho Mukha Svanasana (Downward Dog pose), and many others. A study showed that restorative yoga was effective in helping overweight women to lose weight and shed their abdominal fat.
4. Cycling
Cycling can be a great hobby because it has numerous health benefits. It increases your activity level, improves heart health, burns calories, and improves your overall fitness. As with walking, the faster your rate, the more calories you burn. The Harvard Health reports that 30 minutes of moderate intensity cycling at a speed of 12 to 13.1 miles per hour can burn up to 298 calories in a 155-pound individual. To maximize the benefits of cycling, try to pedal as fast as you can or cycle uphill to increase your intensity.
5. Resistance training
Resistance exercise is great for weight loss and even more effective for long-term weight control than cardio workouts alone. Resistance exercise is when you use weights, resistance bands, or your own body weight to strengthen and grow your muscles. According to studies, resistance exercises are effective because they build lean muscle mass, which helps the body burn fat faster and keep your metabolism running even at rest. Furthermore, endurance training has been significantly beneficial to people with obesity.
Your weight loss plan should include not only regular exercise but also adjustments on overall lifestyle. You can look into other ways you can try to lose weight or drink bedtime beverages great for weight loss.i
