Exercise to Lose Weight

The best exercises to lose weight are those where more calories are spent in less time such as running or swimming, but to lose weight efficiently and maintain the results it is important to combine these exercises with muscle exercises that must be performed in the gym, preferably under the supervision of a personal trainer.

Aerobic exercises such as walking and running increase the heart rate and burn more calories, while resistance exercises such as muscle exercises favor muscle hypertrophy allowing an increase in muscle size making the individual consume more energy.


10 Exercises to Lose Weight

The best exercises to lose weight in the gym are aerobics, some examples are:

1. Hiit Training

Hiit training helps burn about 400 calories per hour and consists of a set of high intensity exercises that help eliminate localized fat in just 30 minutes per day, in the fastest and funniest way.

The exercises are performed intensively to raise heartbeats quite a lot and, therefore, However, there are hiit training routines with easier exercises, especially for beginners.

2. Cross-fit Training

Crossfit training is also quite intense and around 700 calories are burned per hour, however, this type of training is quite different from what people are used to doing in the gym.

In the exercises to exercise the muscles in the crossfit different weights, jump ropes, rubbers, boxes, among others are used and, usually, it is usually done outdoors.

3. Dance Classes

Dancing is a great way to strengthen muscles and burn calories, one hour of ballroom dancing helps burn approximately 300 calories. In addition to this, depending on the type of dance the person can increase flexibility, improve posture and have fun.

In this type of activity in addition to cardiorespiratory and weight loss benefits, socialization is also promoted. Some activities of this genre can also be carried out outdoors, as is the case with zumba or dance therapy, which help burn up to 800 kcal per hour.

5. Muay Thai

Muay Thai is a type of intense martial art, where it is possible to burn around 700 calories per hour. The workouts are quite intense and help strengthen the muscles, in addition to helping to increase self-esteem and teach self defense.

6. Spinning

The spinning classes have different intensities, and it is done in a classroom with an exercise bike. The classes are usually quite intense and usually burn about Six Hundred calories per hour, helping to strengthen the legs, being excellent for burning leg fat and strengthening the thighs and calves.

7. Swimming

In a swimming class you can burn up to 400 calories per hour, as long as the student does not lose the rhythm and always keeps moving. Although the strokes are not very strong to reach the other side of the pool faster, constant effort is needed, with few rest periods.

When the goal is to lose weight you should not only reach the other side of the pool, you can cross the pool by swimming crawl and back, for example, as a form of 'rest' .

8. Hydro Gymnastics

Hydro gymnastics is also excellent for weight loss, but to burn around 500 calories per hour you should always keep moving, enough to be panting.

As the water relaxes the tendency is to slow down, however, if you want to lose weight,  because there are classes for older people who are at a slower pace, and in these cases It is not enough to help you lose weight.

9. Run

The race training is excellent for burning fat, being possible to burn around 600 to 700 calories per hour, provided that a good rhythm is respected, without breaks, and with enough effort to be panting, without being able to talk during the run.

You can start at a slower pace, both on the treadmill and outdoors, however, each week you should gradually increase the intensity to achieve the desired goal.

10. Body Pump

Body pump classes are an excellent way to burn fat, because in 1 hour of class you can burn approximately 500 calories.

These are some examples of exercises that help you lose weight fast, but should be done under the guidance of a professional so that they are performed correctly, avoiding causing injuries to the muscles and joints.

Ideally, divide the training time between aerobic and anaerobic exercises, preferably 5 days per week to lose weight effectively and continuously. During workouts it is important to keep the energy and body hydrated, being in these cases recommended to make homemade energy drinks.

Muscle exercises help define the body, fighting sagging. However, when there is a large weight loss it may be necessary to do some sessions of aesthetic physiotherapy or even an abdominal surgery called tummy tuck, to remove excess skin.

What Exercise to do to Lose Weight Faster?

To lose weight 1 kg of fat per week, equivalent to 4 kg per month, you should perform some exercise that spends approximately 600 kcal per week, 5 times per week, combined with daily muscle exercises.

To burn the calories that are intended, you should exercise for one hour and keep the heart rate within the ideal, which should be approximately 80% of its maximum capacity. This ability, however, will depend on the physical conditioning of the person, their age and the intensity of the exercise.

An extra help is to buy a small digital device called a pedometer that shows how many steps the individual takes per day. This device can be purchased at sporting goods stores or online and the recommendation is to take 10,000 steps per day.

In addition to this, it is also important to maintain a balanced and healthy diet, low in fat and sugar and rich in fruits, vegetables and fibers.

How to Start Practicing Weight Loss Exercises

When initiating some type of physical activity, the ideal is to be evaluated by a professional to verify the weight; perform an anthropometric evaluation, which consists of measuring body folds; Feeding Habits; medical history and; blood pressure

In addition to this, it is also important to tell the professional what your goals are, so that both training and feeding are adapted to what you intend. The ideal frequency is Five times per week, being at least 30 minutes per day and the intensity should be moderate to strong.

Usually the training begins with aerobic exercises, such as Spinning or Zumba, then you must perform a routine of muscle exercises. As the individual gains resistance, the exercises or the pace of the class should increase, which will require more effort from the heart and muscles.

Weight Loss Exercises at Home

It is also possible to perform aerobic exercises and to strengthen muscles at home, being an excellent way to burn fat. It is possible to walk on the street daily, run a few kilometers & then increase the distance weekly.

In addition to this, then at home you can perform some exercises to exercise the muscles such as squats, push-ups, irons, trenches, among others.