There are many types of physical activities and exercises which can helps you to burn calories and to get your desired results to get fit. let’s talk about various activities and exercises totally depends on age, diet and your current body weight. According to a global study carried out across 30 countries, finds 45% of people globally say that they are currently trying to lose weight. Exercise is a most important part to burn your calories and loss your body weight to get your desirable toned body. along with helping your lose weight, exercises have many other benefits like Improve your mental health and mood, strengthens your muscles and also reduce the risk of chronic disease. Here are some best activities and exercise for weight loss.
Jogging and running can become a best way for beginners to get active and fit and also may help to your weight loss journey because it gives stress to your joints and can be helpful for people who want to lose body weight.
as per Harvard Health Publishing reports says that running for 30 minutes at 5 mph (12 min/mile pace or 8 kph) burns 240 calories for a 56.6-kg person, 288 calories for a 70.30-kg person, and 336 calories for an 84-kg person.
So, if you are aiming for weight loss start jogging and running at beginning and gradually increase your limit to higher as you become more fit and comfortable
2. Cycling
Cycling is one of another exercise people prefer for weight loss but is cycling really helps in weight lost?
Not much more but yes if you Cyle daily with consistency and aimed cycling for daily tracking it can help you to lose your body weight.
As per YES CYCLING Regular cycling for (150-300 minutes per week) combined with a calorie-controlled diet can help you to lose weight of 0.5-1 kg per week. Over 3-6 months, this can amount to 5-10 kg.
Usually, People cycle in outdoor and many of gym, fitness and sports center allows you to cycle while staying indoor with their stationary cycling. So, if you want to get more better result you can try off road cycling of trails and hills or group cycling that can encourage you to more cycling and achieve your best result.
3.High-Intensity Interval Training (HIIT)
High-Intensity Interval Training (HIIT) Commonly known as Interval Training is a workout strategy which is most effective for weight loss and strength training, in which you have perform extreme severe exercise for short period (second or minutes) then take rest or can do low-intensity activity, repeat the process as much you can and gradually increase day by day as per your diet and current body weight. It is widely seen as one of the most effective exercises for weight loss and improving overall fitness.
-As per the NIHR estimate the help of well-structured HIIT workout for 20 minutes can help you to burn up to 300 calories, depends on some factors like intensity, effort, and body weight
4. Power Training
Power training can help you to Builds your muscle growth and increase or build strength the, it also increases resting metabolic rate (RMR) in your body and helps in long-term fat loss.
As per the study published on 2023 in Journal of Cachexia, Sarcopenia, and Muscle, 2023 found that regular strength training can significantly slow down the loss of muscle mass associated with aging (sarcopenia). The study highlighted that older adult who participated in resistance training had better muscle preservation and enhanced functional mobility.
Another study as per UMMS HEALTH in 2021 review of 58 studies found that strength training alone led to an average fat mass reduction of 1.4% over five months, comparable to results from cardio training. This demonstrates that strength training can effectively support fat loss while improving muscle definition
5.Swimming
Study says that swimming is another most effective way to overall body exercise along with weight training and calorie burn.
BMC Women’s Health Estimate that Swimming can burn 400–700 calories per hour, depending on stroke type and intensity. For example, the butterfly stroke burns more calories than a leisurely backstroke. A person weighing 70 kg can burn approximately 200–300 calories in 30 minutes of moderate-paced swimming.
6.Yoga
Compared to high-intensity exercises like running or strength training not commonly viewed as weight lose exercise, yoga may burn a less amount of body fat, but it has other health’s benefits which can help to weight loss.
As par the study which is published in Complementary Therapies in Medicine found that people who participants to practiced yoga for 12 weeks experienced a significant reduction in abdominal fat. Yoga has another extreme Physical and mental benefits like-stress reduction, mental piece, release daily stress, helps in body alignment posture and balancing.
7. Pilates
While Pilates is not considered as a high calorie weight loss exercise, but it can be effective exercise for if performed with the healthy diet plan.
As per LIVE STRONG.COM A 50-minute beginner Pilates session can burn about 175 calories for a 68 -KG person, while an advanced session can burn approximately 254 calories. Using Pilates equipment like a reformer can increase this calorie burn due to added resistance.
