Exercise to Lose Weight Most people think of exercise first because it helps burn excess energy, improves mood, strengthens bones, and reduces the risk of chronic diseases.

7 Ways to Exercise to Lose Weight

When looking to lose weight, most people think of exercise first because exercise helps burn excess energy. In addition to helping you lose weight, exercise also improves your mood, builds strong bones, and reduces the risk of chronic diseases. Choosing the right exercise for you and doing it regularly will help you gain both physical and mental benefits in the long run.

1. Walking

Walking is an easy exercise, suitable for beginners. It does not require any equipment and has little impact on the knee joints. You should start walking for at least 30 minutes a day, 3-4 days a week. When your body becomes more accustomed and stronger, สมัคร ufabet กับเรา รับโบนัสทันที you can increase the walking time and exercise frequency as appropriate.

According to the American Council on Exercise (ACE), a 150-pound (65 kg) person will burn 7.6 calories per minute of walking, and a 180-pound (81 kg) person will burn 9.7 calories per minute of walking.

A 12-week study of 20 obese women found that walking for 50-70 minutes three times a week reduced body fat by 1.5% and reduced waist size by 1.1 inches.

2. Run or jog.

Running and jogging differ in their speed. Running is faster than 9.7 kilometers per hour, while jogging is faster than 6.4-9.7 kilometers per hour.

A 150-pound person will burn 10.8 calories per minute while jogging and 13.2 calories per minute while running.

And a person who weighs 180 pounds (81 kg) will burn 13.9 calories per minute while jogging and 17 calories per minute while running.

Running and jogging not only help reduce belly fat, but also have many other health benefits, including reducing the risk of chronic diseases such as: Heart disease and diabetes

To avoid impact on your knees, choose to run on soft surfaces, such as grass or a running track with cushioning, which will reduce the risk of injury and make running a safer and more enjoyable activity.

3. Riding a bicycle

Cycling is a low-impact exercise that doesn’t require your knees to bear your body weight. You can also choose to cycle outdoors or on a stationary bike in the gym or at home.

A 150-pound person will burn 6.4 calories per minute while cycling at 16 kilometers per hour.

And a person weighing 81 kilograms will burn 8.2 calories per minute while cycling at 16 kilometers per hour.

Regular cyclists have stronger bodies, higher insulin sensitivity, and a lower risk of heart disease or cancer compared to non-cyclists.

4. Weight Training

Weight training is a resistance exercise that helps build strength and muscle growth and increases resting energy expenditure.

A 150-pound (65 kg) person will burn 7.6 calories per minute while exercising, and a 180-pound (81 kg) person will burn 9.8 calories per minute.

A six-month study found that doing three strength-training workouts a week increased your body’s energy expenditure by 7.4%, equivalent to 125 calories a day.

Another study found that six months of strength training increased energy expenditure in men by 9%, equivalent to 140 calories per day, and in women, their bodies burned 4% more calories, or 50 calories per day.

One of the advantages of weight training is that after exercise, the body continues to burn calories, unlike aerobic exercise where the burning of calories ends when the activity stops.

5. Swimming

Swimming is low impact, making it ideal for those with joint pain or joint injuries. The water in a pool supports your body weight, reducing the impact on your joints and muscles, allowing you to exercise without putting too much stress on your joints.

A 150-pound (65 kg) person will burn 9 calories per minute and a 180-pound (81 kg) person will burn 11.6 calories per minute while swimming at a moderate pace.

Swimming strokes also affect energy expenditure. The strokes that burn the most energy are breaststroke, butterfly, backstroke, and freestyle, respectively.

A study of 24 middle-aged women who swam for 60 minutes three times a week found that their body fat, cholesterol and triglyceride levels decreased and their bodies became more flexible.

6. Yoga

In a three-month study of 60 obese women, those who practiced yoga twice a week for 90 minutes lost 1.5 inches from their waist size compared to those who did not practice yoga. Yoga also helps reduce stress, improves emotional balance, and strengthens the body and mind.

7. Pilates

While Pilates may not burn as many calories as running, for many people it is a fun, easy-to-follow activity.

A person weighing 150 pounds (65 kg) can burn up to 108 calories doing a 30-minute beginner Pilates class and up to 168 calories doing an advanced Pilates class.

A study found that 37 middle-aged women who practiced Pilates for 90 minutes three times a week had smaller waist and hip measurements.

Pilates also helps reduce back pain, builds strength, flexibility, endurance and physical fitness.

Pilates, along with other forms of exercise and a nutritious diet, can make weight loss easier.