Exercise for weight loss
Exercise for weight loss
Exercise helps people lose weight and lower the
risk of some diseases. Exercising regularly lowers a person's
risk of developing some diseases, including obesity, type 2 diabetes, and high
blood pressure. Exercise also can help keep your body at a
healthy weight. Exercise can help a person age well.
1. Exercise
controls weight
Exercise can help prevent excess weight gain or help maintain
weight loss. When you engage in physical activity, you burn calories. The more
intense the activity, the more calories you burn.
2. Exercise
combats health conditions and diseases
Worried about heart disease? Hoping to prevent high blood
pressure? No matter what your current weight is, being active boosts
high-density lipoprotein (HDL) cholesterol, the "good" cholesterol,
and it decreases unhealthy triglycerides. This one-two punch keeps your blood
flowing smoothly, which decreases your risk of cardiovascular diseases.
Regular exercise helps prevent or manage many health problems
and concerns, including:
·
Stroke
·
Metabolic syndrome
·
High blood pressure
·
Type 2 diabetes
·
Depression
·
Anxiety
·
Many types of cancer
·
Arthritis
·
Falls
It can also help improve cognitive function and helps lower the
risk of death from all causes.
3. Exercise
improves mood
Need an emotional lift? Or need to blow off some steam after a
stressful day? A gym session or brisk walk can help. Physical activity
stimulates various brain chemicals that may leave you feeling happier, more
relaxed and less anxious.
4. Exercise boosts energy
Winded by grocery shopping or household chores? Regular physical
activity can improve your muscle strength and boost your endurance.
Exercise delivers oxygen and nutrients to your tissues and helps
your cardiovascular system work more efficiently. And when your heart and lung
health improve, you have more energy to tackle daily chores.
BEST EXERCISES FOR WEIGHT LOSS :
1. Walking
Walking
is one of the best exercises for weight loss — and for good
reason.
It’s convenient and an easy way for beginners to start
exercising without feeling overwhelmed or needing to purchase equipment. Also,
it’s a lower-impact exercise, meaning it doesn’t
stress your joints.
According to Harvard Health, it’s estimated that a 155-pound
(70-kg) person burns around 167 calories per 30 minutes of walking at a
moderate pace of 4 mph (6.4 km/h) .
A 12-week study in 20 women with obesity found that walking for
50–70 minutes 3 times per week reduced body fat and waist circumference by an
average of 1.5% and 1.1 inches .
2.Jogging or running
Jogging and running are great
exercises to help you lose weight.
Although they seem similar, the key difference is that a jogging
pace is generally between 4–6 mph (6.4–9.7 km/h), while a running pace is
faster than 6 mph (9.7 km/h).
Harvard Health estimates that a 155-pound (70-kg) person burns
approximately 298 calories per 30 minutes of jogging at a 5-mph (8-km/h) pace,
or 372 calories per 30 minutes of running at a 6-mph (9.7-km/h) pace .
3. Cycling
Cycling is a popular exercise that improves your
fitness and can help you lose weight.
Although cycling is traditionally done outdoors, many gyms and
fitness centers have stationary bikes that allow you to cycle while staying
indoors.
Harvard Health estimates that a 155-pound (70-kg) person burns
around 260 calories per 30 minutes of cycling on a stationary bike at a
moderate pace, or 298
Yoga is a popular way to exercise and relieve stress.
While it’s not commonly thought of as a weight loss exercise, it
burns a fair amount of calories and offers many additional health benefits that
can promote weight loss.
Harvard Health estimates that a 155-pound (70-kg) person burns around 149 calories per 30 minutes of practicing yoga.
EXERCISE TO BURN BELLY FAT:
1.Burpees
This exercise works your
core, as well as your chest, shoulders, lats, triceps and quads, explains Michaels. Since
burpees involve explosive plyometric movement, they'll get your heart pumping
too.
Like burpees, Michaels is a fan of this moving
plank exercise because it works your core, in addition to a slew of other body
muscles.
The sprawl is basically a burpee on steroids—a
full body exercise that works as many muscles as possible and burns calories
while shaping and toning upper- and lower-body, especially your abs. “It takes
the traditional burpee to the next level by having you touch your chest to the
ground, then push-up to plank as you continue the move,” explains Braganza.
Ways to Lose Weight Without Diet or Exercise
1.
Chew Thoroughly and Slow Down. Your brain needs time to process
that you've had enough to eat. ...
2.
Use Smaller Plates for Unhealthy Foods. ...
3.
Eat Plenty of Protein. ...
4.
Store Unhealthy Foods out of Sight. ...
5.
EXERCISE FOR BURN STOMACH FAT
o
Running or
walking
o
Exercise ball
crunch
o
Vertical leg
crunch
o
Reverse crunch
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