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Author: Leila Tan|Updated: 23 July 2024
Exercise is probably the most popular method used by people wanting to lose extra weight, next to diets. It burns calories, which is important for weight loss. Exercise not only helps you lose weight, but it also strengthens your bones, boosts your mood, and lowers your risk of developing numerous chronic conditions. You want a consistent regimen that yields significant effects while you are actively trying to get fit. Studies have shown that shorter bursts of activity are more efficient for losing fat so don't sweat yourself to be a fitness pro. It is true that compared to lifting weights, people tend to burn more calories while engaging in aerobic exercises like running or jumping rope. However, anaerobic exercise (such as lifting weights) keeps our excess post-exercise oxygen consumption (EPOC), or post-workout calorie burn, from decreasing to days.
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Advantages of exercise
Apart from burn calories exercise comes with many other health benefits, such as:
Lower your heart disease risk
Your heart and circulation are improved by exercise. The increased blood flow raises your body's oxygen levels. Your chance of developing heart problems like excessive cholesterol, coronary artery disease, and heart attacks is reduced as a result. Additionally, regular exercise helps lower lipid and blood pressure levels.
Uplift your mood
Exercise in the can can help in reducing stress and give a mood uplift. This is because different brain chemicals are stimulated by physical activity, which may make you feel happier, more at ease, and less stressed.
Support your body in controlling insulin and blood sugar levels
Exercise can improve the efficiency of your insulin and lower blood sugar levels. This can lower your risk of developing type 2 diabetes and metabolic syndrome. Exercise can also help you manage a disease if you already have one of those conditions.
Better sleep is improved by exercise
You can sleep better, deeper, and fall asleep more quickly if you exercise regularly. Just remember to avoid exercising right before bedtime if you don't want to be too stimulated to sleep.
Aid in your smoking cessation
By lowering your cravings and withdrawal symptoms, exercise may help you quit smoking. Additionally, it can help prevent weight gain after quitting smoking.
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How can I incorporate exercise into my daily routine?
Make routine tasks more active
Try to do daily tasks with the intention of moving your body. For example, instead of using the elevator you can use the steps or park farther from where you're going.
Stretch
Stretch gently before beginning your daily morning routine. Then put in a few more exercise regimens.
Get active with closed ones
Having a workout buddy may increase your likelihood of enjoying exercise. You can also organize social activities that include physical activity. You might also think about signing up for an exercise team such as a volleyball squad, hiking club, or dance class.
Use your lunch break to move
Use your lunch break to go to the gym, fast walk, or run errands rather than eating at your desk. On the go, eat something healthy, or later, enjoy lunch at your desk.
Make exercise more enjoyable
Switch up your routine a little bit, if you only do one kind of exercise, you risk becoming bored. Try engaging in a variety of things such as running while listening to music, reading while walking on a treadmill, etc.
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Best exercises for weight loss
Walking
Walking is considered to be one of the great weight loss tools. It's a practical and simple approach for new exercisers to get started without panicking or having to buy equipment. Additionally, because it is a lower-impact workout, your joints are not overworked.
The amount of weight one can lose by walking varies on the individual. But some people lose weight more gradually than others and those who do tend to keep it off longer. A study has shown that those who included walking in their programme saw greater loss in fat mass and had healthy declines in fasting insulin levels compared to people who merely ate less calories when following diets that contained fewer calories than usual.
You may easily incorporate walking into your regular schedule. Try walking during your lunch break like mentioned before or start using the stairs at work, or taking extra walks with your dog to increase the number of steps you take each day. Aim to go for a 30-minute walk three to four times a week to get started. As you get fitter, you can gradually increase the length or frequency of your walks.
Running
Running is particularly good for losing weight due to its high impact nature. Just put your shoes on and start running. If you're just starting out, choose periods of light jogging or walking in between intervals of runs. Running in intervals entails changing your pace quickly and slowly. The minutes and miles will fly by thanks to this.
Additionally, research has shown that running and jogging can aid in the burning of visceral fat, also referred to as belly fat. This kind of fat wraps around your internal organs and is linked to a number of chronic illnesses, including diabetes and heart disease.
Not just that, running aids in building lean muscle mass in your legs. The muscles from your hips down, including your glutes, thighs, calf muscles, and so on, will be subjected to the most stress throughout your running exercise. Each time you work out, the stress you place on them causes your body to produce more muscle. According to a study, shorter distances covered at a faster rate, like in interval training, are connected with the ability to gain muscle through running.
Running and jogging are both excellent activities that you can do anywhere and that you can easily fit into your weekly regimen. Aim to jog for 20 to 30 minutes, three to four times a week, to start. Try running on softer terrain like grass if you feel that jogging or running outside is difficult on your joints.
Yoga
Yoga practice is a great low-impact workout for losing weight. Although it's not typically viewed jogging as a weight reduction workout, it does burn a decent amount of calories and has many other advantages that can help with weight loss. Yoga has been shown in studies to help decrease stress, which can help prevent weight gain caused by high cortisol levels.
A consistent yoga practice not just promotes weight loss but also improves coordination, strength, and flexibility. When combined with a healthy diet, a regular practice can assist you lose weight if you're on a mission to do so. Take up power yoga if you're seeking for an additional way to lose weight while practicing yoga. Power techniques and faster vinyasas can assist you get toned in addition to increasing your calorie burn while you exercise.
Not just that, it also needs to be noted that yoga is beneficial for both physical and mental health. Some studies have revealed that yoga can teach mindfulness and lower stress levels in addition to burning calories. So keep it as a habit to practice yoga everyday to keep yourself active. There are many yoga for weight loss that are available on the internet as well, so pick the one that suits you the most.
Pilates
Pilates is a wonderful, user-friendly exercise that could aid with weight loss.
Pilates may not burn as many calories as cardiovascular activities like running, but because it's often fun and it's simpler to maintain over time. Pilates may help you lose weight while also reducing lower back pain and enhancing your general fitness level and strength.
Pilates can teach you how to correctly engage your pelvic floor and deep core muscles, even when you can't spot-reduce fat. However, you must shed the fat that covers your muscles in order to show abs definition, which necessitates correct nutrition.
If Pilates sounds interesting to you, consider adding it to your weekly schedule. Pilates can be practiced either at home or in one of the many gyms that provide the programme. Incorporating Pilates with a balanced diet and/or other forms of exercise, including weightlifting or cardio.
Kickboxing
Kickboxing is a fantastic method to lose weight, build muscle, and relieve tension. It is a full-body workout because your legs provide the thrust necessary for your arms to deliver powerful jabs, crosses, hooks, and uppercuts. It will also put your balance and stamina to the test—two qualities that are crucial to becoming a better athlete both inside and outside of the ring. According to study, kickboxing increases cardiovascular fitness, muscular strength, agility, balance, coordination, and aerobic power.
There are various styles of kickboxing, each with its own set of regulations. For instance, muay thai permits the use of the elbows and knees as areas of contact, whereas American kickboxing only allows the use of hands and feet. For people of all ages, kickboxing has a lot of health advantages. Learn basic boxing techniques (such jabs, crosses, uppercuts, and hooks) to get started, and be prepared to integrate squats, lunges, and ducks.
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How To Increase Calorie Burn During Exercise
Keep moving is the key to increase calorie burning.
As you work out harder, your heart rate and calorie burn will both rise. Generally speaking, the more calories you burn each minute while exercising, the higher your heart rate is. Warm up in a way that makes you feel truly fired up! By doing this, it will be simpler to maintain a high heart rate during the entire workout and to burn more calories. Whatever you enjoy doing, whether it be cardio or strength training, find what makes you feel good and stick with it since how long and how hard you work out affects how many calories you burn.
By limiting rest times during your workout, you can maintain an increased heart rate for longer. As a result, you will consume less energy. By working one muscle group while resting another, you can avoid taking rests.
Try to avoid isolation movements. It is known that you can target specific muscle groups with isolation workouts, which is helpful for addressing your deficiencies and imbalances. However, complex exercises that involve more muscle groups are preferable for calorie burning.
Increasing the speed is the key to intensifying cardiac exercises. There is nothing wrong with steady-state exercise, however low intensity and high intensity cardio have different benefits when it comes to calorie burning. Your workouts will become faster if you undertake interval training. Your heart rate increases during quick periods, making the decline take longer. You ultimately burn more calories.
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Conclusion
Losing weight can be aided by exercising.
Walking, running, yoga, kickboxing and Pilates are all excellent options for burning calories. So try to pick a workout that you like to do. This increases the likelihood that you'll continue with it over the long run and see results. Remember to include healthy eating as part of this weight loss journey or otherwise it may sabotage your weight loss efforts.
Keep in mind to always see your doctor before beginning any new exercise regimen, particularly if you have any worries about your fitness such as haven't worked out in a while, or suffer from chronic conditions.
FAQ
What elements influence the amount of calories burned?
There are few factors that can impact the calories burned such as workout intensity, weight, body composition, age, workout duration.
Is there any other way to lose weight other than exercise and dieting?
Yes. There are many treatments available out there that reduce body weight. In fact, in our New Beauty we offer many body contouring treatment such as: S6 Body Sculpting Treatment MediSculpt Body Sculpting Treatment CoolShaping Fat Freezing Bye-Bye Arm Treatment
What is metabolism?
The process of chemical reactions in your body known as metabolism is most frequently linked to the transformation of food and fuel reserves into energy for movement and bodily function. A greater metabolism is best for losing weight since more chemical reactions and fuel burning result in more fat being burned off and more weight being shed.
How to speed up my metabolism?
There are several ways to boost your metabolism and quicken weight reduction. For example, eating more frequently, straying from your regular eating schedule, eating a substantial breakfast, and other strategies can all help you achieve your weight loss goals.
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