Research by Ipsos shows that 45% of people globally are trying to lose weight currently. Among these individuals, exercising is the most commonly reported weight loss method. Eating less food and eating more fruits, vegetables, and salads follow closely. Still, weight loss depends on body mechanisms, current weight, and techniques for losing weight used.
Since exercise tops the list, weight loss exercise must be done correctly. That involves selecting the best activity for your age, weight, and diet. Fortunately, exercise improves mood, strengthens bones, and reduces the chances of contracting chronic diseases. Here are the six best and most effective practices for a healthy you.
6 Effective Exercises to Include in Your Routine
Love keeping active? These exercises will keep you fit and the extra weight off. Depending on your starting weight and schedule, you can use them together or independently.
Walking is a convenient and easy way to start exercising without feeling overwhelmed. Again, you need no equipment, so it’s suitable for fitness gurus on a budget. Adding walking to your regular schedule burns calories. It is possible on your lunch breaks or when taking the dog for a walk. For a start, walk for 30 minutes four times weekly. When you get used to it, increase the frequency because you become fitter.
Running or Jogging
Jogging is slightly slower than running. However, both help with weight loss. In addition, these exercises help to burn visceral or belly fat. This fat is dangerous since it builds around internal organs causing chronic diseases.
Running and jogging for 30 minutes four times weekly is excellent for a start. However, if jogging hurts your feet, try softer surfaces like treadmills with built-in cushioning.
This weight loss exercise was previously an outdoor activity, but gyms and fitness centers now have stationery bikes to allow people to work out indoors. Cycling is great for weight loss but does more for overall fitness and reduces heart disease, cancer, and death.
Novices and professional athletes can cycle because no weight is involved. It is also a low-impact exercise, placing minimal stress on your joints.
Only some people have the time to go to the gym or fitness center. With EMS training, you lose weight and keep fit faster than with regular exercise. Although initially uncomfortable, you get used to the electrical pulses, as they prompt fat burning. Better yet, you need a few sessions compared to months of gym attendance.
Also known as high-intensity interval training (HIIT), interval training involves brief bursts of intense exercise alternated with recovery time. A HIIT workout lasts 10 to 30 minutes after individuals choose one type of exercise, like jumping. For instance, you can jump intensely for 30 minutes and then slowly for two minutes. Repeat this sequence for about 30 minutes for a practical session.
This exercise is low-impact in nature and reduces most exercises’ impact on joints. Swimming thrice weekly for about 60 minutes reduces body fat and improves flexibility. To be more effective, try the breaststroke, as it’s said to burn more calories.
Want a healthier you? These exercises are enough to cut and maintain a certain weight effectively. Choose the most comfortable for you according to age, body weight, and schedule. If walking to work is possible, do it often. Of importance is that you don’t go out of your way since it’ll be overwhelming leading you to stop exercising.