Weight loss exercises: check out the 12 best
One of the main goals of those who begin to practice physical activity is weight loss. That is why there are so many options that promise to help the dissatisfied with the scale to lose measures. Check out a list of the best weight loss exercises below :
The 12 best weight loss exercises
1. Swimming
Swimming is considered the most complete exercise of all. Depending on the frequency and conditions of the practitioner, swimming can help burn up to 400 calories per hour. It brings several benefits, such as muscle balance, improved circulation, greater muscle flexibility and aerobic capacity, in addition to helping in the recovery of injuries and body posture.
2. Spinning
Spinning is one of the best weight loss exercises. On average, it helps you lose about 600 to 800 calories an hour. It is practiced on the exercise bike and directly influences the strengthening of muscles, the burning of fats, in addition to increasing respiratory and cardiovascular resistance.
3. Running on the treadmill
On the treadmill, you can lose around 400 to 700 calories per hour. It is a great alternative, both because of the results it provides and because there is no need for physical preparation to practice it. In addition, running gives even more flexibility to the joints, helps control weight and improves cardiovascular health.
4. Elliptical exercise
Elliptical exercise is very similar to the treadmill, even burning the same amount of calories per hour – up to 400, on average. It is basically a walking simulator, without considering the impacts.
The difference is that on the treadmill, the inclination of the device and the speed can be regulated, facilitating a greater loss of calories and helping the bones. On the elliptical, however, the sensation of effort is less and the joints are not as strained.
Among the benefits, the elliptical works a lot the muscles (leg, chest and arms, mainly), decreases the chances of injuries to the ankles and knees and exerts less pressure on the hips and spine.
5. Step
The step (or espete, in good Portuguese) is an exercise widely practiced with the help of a small bench (bench-step). His height varies according to the practitioner’s resistance, but the higher the better. It is possible to lose up to 500 calories per hour with this type of exercise.
It helps to improve breathing capacity, improves fitness, helps lose weight and contributes to even better motor coordination.
6. Zumba
Zumba is one of the most different exercises to lose weight – and also one of the most fun. These are classes that mix gymnastics with dance movements, and the rhythm is Latin.
This mixture helps the practitioner to lose a lot of calories – about 500 to 1000 in a 1-hour class. And the benefits are several: increased metabolism, improved mood, elimination of toxins; developing several muscles and strengthening heart health.
7. Body pump
It is a gym program that is performed with weights or bars in synchronized movements. The main objective of the body pump is physical endurance and muscle definition. It provides an average loss of 500 calories per hour of training.
8. Race
It is one of the physical exercises that most assist in health and well-being. In just 1 hour of running you can lose about 900 calories. It helps with weight loss and weight control, improves breathing capacity and cardiac conditioning, prevents cardiovascular disease, improves mood, makes bones more resistant and, in addition, increases concentration and memory.
9. Bodybuilding
Traditional weight training can be done at home or at the gym with more appropriate equipment, greater diversity and safety. Every hour of weight training , you can lose around 500 calories – depending on your workout, of course. It improves the resistance of the joints and muscles, in addition to strengthening the bones and accelerating the burning of calories.
10. Muay thai
Muay Thai is a martial art that uses the wrists, elbows, knees, shins and feet. It is estimated to help burn about 750 calories an hour. Of the fights, it is one of the ones that provide more benefits, among them the improvement of the physical conditioning and the strengthening of the whole musculature of the body.
That’s because the fight works several parts at the same time, just like swimming. In addition, it offers cardiorespiratory strengthening, improves body posture, motor coordination and fights stress.
11. Water aerobics
In a period of 1 hour, it is possible to lose 500 calories with water aerobics. They are exercises performed in the water, which reduces the impact on the joints. It can be adopted by people of all age groups, but because it has little impact it is widely practiced by people of the third age.
The benefits are varied and involve the prevention of a series of chronic diseases, in addition to improving mental health, increasing muscle endurance and flexibility, helping the cardiovascular system and better controlling weight.
12. HIIT training
HIIT training (acronym for High Intensity Interval Training) is a type of exercise that is practiced at maximum intensity for a short period of time. They can be performed with most aerobic workouts, and the essential thing is that they are performed in gyms.
Some examples of high intensity exercises are: jumping rope, running (on the street or on the treadmill), swimming, cycling (common or ergometric), climbing stairs, doing squats, jumping jacks, push-ups, burpees and weight lifting.
In addition to burning a lot of calories, it improves fitness, fights stress and anxiety, reduces intermittent appetite, improves insulin sensitivity and speeds up metabolism.