Burn fat exercise: Exercise is one of the most popular ways to lose weight. It helps to burn calories which is crucial for weight loss.
Exercise is linked to many other benefits, such as a higher mood, stronger bones and a lower risk of developing chronic diseases. It can also help you lose weight. Read on to know more about burn fat exercise.
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Exercise For Burning Fat
Walking is a great way to lose weight.
This is a simple and quick way for beginners to get started exercising, without feeling overwhelmed or needing to purchase expensive equipment. This low-impact exercise is gentle on the joints.
Harvard Health estimates that a person weighing 155 lbs (70 kg) burns approximately 167 calories per 30 minutes of moderate walking at 4 mph (6.4 km/h).
For 12 weeks, 20 obese women walked 50-70 minutes for between 1.5% and 1.1 inches (2.8cm) per week.
It is easy to incorporate walking into your daily routine. Walking during lunch breaks, climbing stairs at work or taking your dog along for extra walks are all ways to get more steps.
Start by walking for 30 minutes at least three to four times per week. You may increase the frequency or length of your walks as you get fitter.
2. Jogging or running
Running and running are great ways to lose weight.
They may look the same but the main difference is that a jogger can run at a speed of 4-6 mph (6.9-9.7 km/h) and a runner runs at a faster pace than a jogger (6.7 km/h).
According to Harvard Health (5), a 155-pound (70 kg) person burns approximately 298 calories per 30-minutes of jogging at a speed of 5 mph (8 km/h), or 372 calories for 30 minutes running at a pace of 6 mph (9.7 km/h).
Research has also shown that running and jogging can help to burn visceral fat (sometimes called belly fat). This type of fat surrounds your internal organs and can lead to chronic conditions such as diabetes and heart disease.
Cycling is a popular exercise that can increase fitness and aid in weight loss.
Although cycling is most commonly done outdoors, many fitness centers and gyms offer stationary bikes that allow you to pedal inside.
A person weighing 155 lbs (70 kilos) burns approximately 260 calories in 30 minutes riding at a moderate speed on stationary bikes, or 298 calories for 30 minutes cycling at a moderate rate of 12-13.9mph (19-22.4 km/h on a bike (5)). Continue reading to know more about burn fat exercise.
4. Strength training
Many people who are looking to lose weight choose weight training.
Harvard Health estimates that a person weighing 155 lbs (70 kilos) burns approximately 112 calories per 30 minutes of weight training (5).
You may gain strength and muscle development by weight training. This can help increase your resting metabolic rates (RMR), which is the amount of calories your body burns when you are not working out (12Trusted Source).
A 6-month study found that strength-based exercises resulted in an average 7.4% increase in metabolic rate. In this study, the increase was equivalent to burning an additional 125 calories each day.
5. Interval exercise
Interval training is also known as high intensity interval training (HIIT) and refers to short bursts or intense activity that are followed by rest periods.
A HIIT workout usually lasts between 10 and 30 minutes, and can burn lots of calories.
A study of nine active men revealed that HIIT burned 25-30% more calories per hour than other activities like weight training, cycling and treadmill jogging (18Trusted source).
This means that HIIT can help you burn more calories and exercise in a shorter time.
Yoga is a popular exercise option and means of stress relief.
Although swimming isn’t often considered a weight-loss activity, it can help you burn significant calories.
Harvard Health estimates that a person weighing 155 lbs (70 kilos) burns approximately 149 calories per 30 minutes of yoga practice (5).
In a 12-week study, 60 obese women found that they had a lower waist circumference if they did two 90-minute sessions of yoga per week. This was an average of 1.5 inches (3.8cm) more.