Exercise is essential to weight loss. Not only does regular aerobic exercise, such as running, jogging, biking, or walking help to lose weight, it also defends the body against heart disease and results in higher energy levels and a higher metabolism, so you burn calories when you’re not exercising.
In order to maintain weight, the minimum amount of exercise recommended is 30 minutes 3-5 times a week. People who want to lose weight should exercise at least 5 times a week for 30-60 minutes. A good exercise regimen will also incorporate weight training, which can be as simple as light hand weights.
Losing weight requires cardio exercises. Cardiovascular exercise is any form of activity that gets your heart rate to its target level and maintains it for a period of time; ideally, at least 30 minutes. Your target heart rate is about 50-75% of your maximum heart rate. To find your target heart rate, subtract your age from 220. (For example, if you are 30 years old, your maximum heart rate would be 190 beats per minute, and your target heart rate would be between 95 and 145 beats per minute.)
Best Exercises to Lose Weight
The following exercises are forms of exercises to help aid in weight loss. These are the best exercises for losing weight because they help elevate the heart rate and work the major muscle groups, so you’re building muscle as well.
Running. Running is one of the most effective exercises for losing weight. All it requires is a good pair of running shoes and a stretch of road. In addition, it can burn at least 300 calories in just 30 minutes for a person who weighs 145 pounds. Good running shoes and inserts are important as running can be hard on the knees.
Biking. Biking is another form of exercise that is great for losing weight and can be done outside on a road or mountain bike or inside on a stationary bike. Biking is easier on the knees than running and can burn 250-500 calories in just 30 minutes.
Swimming. Swimming is an excellent form of exercise because it requires the entire body, not just legs. As a result, you’ll burn more calories. Swimming can burn about 400 calories in just 30 minutes, and is low-impact, so it’s a great choice for people with injuries.
Walking. Walking doesn’t burn as many calories as, say, running or swimming, but it’s a great exercise for beginners and those who are very overweight.A good pair of walking shoes is required. Speed walking or walking uphill can help to increase the amount of calories burned.
Elliptical Trainer. If you have access to a gym or are looking to invest in a piece of home gym equipment, you might want to look into an elliptical trainer. It burns about 10 calories a minute, and uses the arms and the legs. In addition, it’s low-impact, so it’s great for those who have knee or joint problems.
Weight Training. While it doesn’t burn as many calories as aerobic exercises, weight training is essential to weight loss. It helps build muscle, which not only gives a toned look to the body, but muscle helps to burn fat, so an exercise program that combines cardio with weight training is the most effective. Weight training can be as simple as exercises using light hand weights at home.
The best forms of exercise for losing weight are those that elevate the heart and use the major muscle groups.