Best Exercises for Weight 1. Walking Walking is an ideal exercise for weight loss: It doesn’t require any equipment, other than a decent pair of walking shoes. It’s a low-impact exercise, which means it won’t blow out your knees or cause other stress injuries that can leave you on the sidelines for weeks or even months. For those with certain health issues, including obesity and heart disease, walking is an effective, low-intensity weight-loss activity that can lead to better overall health, as well as better mental wellbeing. Depending on how much you weigh, walking at a pace of four miles per hour will burn between 5 and 8 calories every minute, or between 225 and 360 calories for a 45-minute walk. At this pace, walking 45 minutes a day most days, you can lose up to a pound a week without changing any other habits. 2. Swimming swimming can burn anywhere from 400 to 700 calories an hour. All types of swimming are effective for helping you shed pounds, from a front crawl to a breast stroke or even the dog paddle. swimming is a highly effective exercise for weight loss and toning. It’s one of the lowest-impact exercises out there, and it strengthens, tones and conditions your whole body. It’s particularly ideal for women in their last trimester of pregnancy and individuals who battle with arthritis, obesity, and musculoskeletal conditions. It’s also great for those who suffer from exercise-induced asthma, because the warm, moist air around the water helps keep the airways clear. Swimming engages all of the major muscle groups, from your abdominals and back muscles to your arms, legs, hips and glutes. It effectively compliments other exercises, like running and walking, or it can be your sole form of fitness. 3.Cycling Bicycling is another low-impact, high-rewards activity for losing weight.Cycling can burn anywhere from 372 to over 1,100 calories per hour, depending on your weight, your speed and the terrain you’re biking across. Unlike running, cycling is easy on the joints, and even the most out-of-shape beginner can hop on a bicycle and ride several miles without feeling like they’ve just been through the wringer. Outdoor cycling is best, because the varied terrain enables you to get a well-rounded workout that includes strengthening your lower body and getting a good cardiovascular workout. An hour-long spinning class covers about 20 miles and challenges participants to reach speeds that they may find impossible when riding an actual bike. 4. Running Running burns about 600 calories per hour, helps build strong bones and connective tissue and gets your heart pumping at a healthy rate to help prevent heart disease, stroke and certain cancers. The only equipment running requires is a good pair of shoes to protect your joints and, if it helps you keep the pace and maintain motivation.Training can bump up the calories you burn on your daily run. Also called speed work, interval training involves short spurts, usually between 30 seconds and two minutes, of running at top speed.Intervals burn a large number of calories in a short amount of time, improve your resting metabolism to help you burn more calories during the day, and increase your muscle mass. 5.Tennis A good game of tennis can burn up to 600 calories in an hour. If you’re the type who prefers to exercise with a partner, tennis is an ideal way to get active. It’s also perfect for those who don’t particularly like to exercise, but who love a good competition. You don’t have to be a great tennis player to lose weight doing it. After all, running after the balls is still a form of exercise. The nature of tennis makes it a great whole-body workout, and playing it can help you improve your flexibility, balance and posture, as well as let off some steam to reduce stress. 6.Jumping Rope Jumping rope is a favorite activity on playgrounds across the World but it’s hardly child’s play when it comes to losing weight.just ten minutes of rope jumping is worth an eight-minute mile when it comes to cardio benefits and calorie burning. An hour of jumping rope burns over 800 calories and works the arms, legs, and core, as well as strengthens bones and joints. It’s also an excellent activity for improving coordination, agility and endurance. Jumping rope is a high-intensity activity, and as such, you don’t need to do it for a full hour to reap the benefits.A great 13-minute rope-jumping workout involves one minute of intense activity followed by one minute of rest. Start with the basic jump, during which both feet push off and land at the same time. 7.Treadmill Rounds The treadmill is a great tool for getting in a good calorie-burning workout. Unfortunately, walking or running on a treadmill is generally very boring, and it may be hard to get motivated to work out or stay with the workout for as long as you should. And that’s where treadmill rounds come in. Treadmill rounds utilize the treadmill to get the heart rate up, followed by floor exercises that include plenty of resistance training to strengthen muscle and increase metabolism to help you burn more fat throughout the day. Round One: Set your treadmill’s speed to 10.5 miles per hour. Run on the treadmill for 30 seconds, then hop off and do 10 pushups, followed by 10 lunges. Repeat two more times. Round Two: Set the treadmill’s speed to 11 miles per hour. Run on the treadmill for 30 seconds, and then do 10 curls with a weight in each hand, followed by 10 crunches. Repeat two more times. Round Three: Set the treadmill’s speed to 11.5 miles per hour. Run on the treadmill for 30 seconds, and then perform 10 pushups and 10 squats. If you’re a beginner, start with just one repetition of each round and work your way up to three reps. 8.Pushups A set of fifty pushups will burn about 100 calories, but the real weight loss magic happens because of the muscle you build. Pushups are highly effective for building muscle in your core, abs, chest, shoulders, triceps, lower back and glutes. Strong muscles ramp up your fat burn even when you’re not working out, and they give your body a fit, toned appearance. The great thing about pushups is that no equipment is required, and you can do them nearly anywhere. Good form is essential for avoiding injury when performing pushups, and to get the most benefit from your workout. Lie facedown with your hands a little wider than shoulder width, positioned an inch or two in front of your shoulders, with your whole body supported on your hands and toes. Your body should form a straight line from head to heels. Keep your back straight and your head in a neutral position as you slowly lower your body to two inches above the floor by bending your elbows at a 90-degree angle. Thank you Admin @shah bin Rasool
Posted on: Thu, 11 Dec 2014 10:42:35 +0000
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