Exercising for Weight Loss? Here is How Much You Need

High-Intensity Exercise Vs Low-Intensity Exercise

High-intensity exercise is not mandatory to lose weight. But high-intensity exercises of the same duration are certainly more effective in burning calories faster. Low-intensity exercises burn a higher percentage of fat than carbohydrates, but not necessarily more total calories than higher-intensity exercises.

It means that if you want a gradual decrease in weight, practice low-intensity exercises such as swimming laps, light jogging, and walking at a casual pace. You should choose high-intensity workouts such as push-ups, squats, lunges, and fast running for faster results.

Apart from exercising, keeping a check on calorie intake is also very important as no matter how religiously you follow exercise routine, it will not be effective unless you reduce your calorie intake.

Best Exercises Interval Training

If your aim is to stay fit and lose weight, but you don't know how to exercise to lose weight, then you are in the right place. Check out some effective exercises:

Interval Training

Intervals during exercise are a great way to increase weight loss percentage. While working out in intervals, consider exercising for 30 seconds each minute and resting for the remaining 30 seconds. Keep doing it for 30 minutes continuously and while following these guidelines to get better results, you can even increase exercise time to 45 seconds and reduce rest time to 15 seconds.

Running

Running is the best way to burn calories and it is also easier to alter the intensity or duration. For this, you don't require a treadmill. Instead, you can just hit the ground.

Jump Rope

Jumping rope is a full-body workout and you can burn up to 1300 calories in an hour. You can ideally jump rope for 1 to 2 minutes and then rest for 15 to 30 seconds. In between, you can alter the jumping style and keep going for 30 minutes along with intervals.

Spinning

Spinning is an effective weight loss activity. According to body weight and the weight loss target, you can alter the spinning intensity. First, spin for 30 seconds and pedal easy for 60 seconds. Then, repeat it four to five times and pedal easy for four minutes.

HIIT (High-Intensity Interval Training)

If you want to lose weight with exercise, HIIT is another total body workout you can try. It can help you to reduce belly fat effectively. This exercise can last for 10 minutes, but you must do it with high intensity. You need to push your body to its limit, leaving you with no energy.

Rowing

Rowing is one of the best ways to shed extra body weight. The advantage of this exercise is that it focuses on opening and pulling up the hips and shoulders, which significantly reduces body weight.

Elliptical

Elliptical is not only good for weight loss, but it is also good if you are recovering from an injury. Remember to use the handle and swing your arms while using the machine as it will help burn more calories.

Conclusion

Shorter workouts provide you with better weight loss results. That is because when you work out for a shorter period, you eat less to compensate for the energy lost during the workout session. Also remember that if you wish to lose weight with exercise, you must watch what you eat too. You can consult a dietician and a fitness trainer for better guidance.

Sources: Times of India, Everyday Health, BetterMe

Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. Kindly contact your Doctor before starting a new medicine or health regime.

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Published on August 18, 2022