6 Exercises for Healthy Weight Loss

 6 Exercises for Healthy Weight Loss

In general, weight loss occurs when you are physically active and burn more calories than usual. However, reckless weight loss can lead to a lack of calories, which can adversely affect your health. Exercise is one of the best ways to speed up your metabolism and burn more fat.

The amount of exercise you need to lose weight depends on the type and intensity of exercise and your weight loss goals. It is also important to control the amount of exercise in combination with exercise and a proper diet. Medical News Today introduces the 6 best exercises for weight loss.

1. run

                                           

Running is one of the best exercises to burn fat easily. Running is more effective at burning the body's stored energy than other types of exercise, and it can help you burn fat and strengthen your muscles. It also helps strengthen the cardiovascular system as your lungs, heart, and blood vessels move to deliver oxygen to your body while you run.

Also, running is an inexpensive exercise, and you have a lot of options because you can choose a nearby park or a place to work out. In addition to sneakers, it has the advantage of being able to freely adjust the intensity or duration of exercise without any equipment costs.

2. Walking

Walking has the same effect as running, but with a lower intensity. Low intensity means you burn fewer calories, but the benefit of lower intensity is that you can last longer. Bargo walking is an exercise that can be easily performed by the general public, including those with weak physical strength.

It has the advantage of being able to experience various environments and change your mood while walking. Also, the more you walk, the better you sleep, which has a positive effect on your memory and thinking skills. Because walking is an easy exercise that anyone can do without special tools, it is better to get into the habit of walking than to travel a short distance by car.

3. Horseback riding

Cycling is an effective way to lose weight and strengthen your heart. It is a more intense exercise than walking because force is applied to the legs to move the pedals. The intensity of the exercise varies depending on the speed of the bicycle, but it has the advantage of being able to exercise easily and usefully because the intensity can be adjusted according to one's own pace. Bicycles are also a convenient means of transportation. I think it would be good to make up for the lack of exercise by using a bicycle when commuting to and from work. Because the physical burden is also small, it will not have a big impact on your life.

4. Resistance exercise (weight training)

Resistance training, also called strength training or weight training, is an exercise that affects muscle development using weights such as barbells and dumbbells. Resistance exercise has a huge impact on your body beyond simply expending energy. Resistance training, like any other exercise, works differently depending on its intensity, and unlike other exercises that burn calories during exercise, it also burns calories while resting.

In addition, resistance exercise is an exercise that applies a load to the muscles of the body to expand and contract size and density to improve body composition and improve muscle strength and muscular endurance. It has been shown to be effective in weight loss and has also been shown to be effective in reducing age-related diseases such as osteoporosis.

5. Swimming

                                        

Swimming is a great exercise for weight loss because of its low risk of injury and high calorie burn. Because swimming is an exercise in water, it can be said to be an efficient whole-body exercise that does not put strain on the joints and uses muscles such as the arms, shoulders, and trunk that are not normally used. It improves cardiorespiratory function and helps to balance the sciatic nerve.

Swimming is an exercise that anyone can do, regardless of age or gender, and it is the best exercise to give energy to the body. It is a good exercise that burns calories easily compared to the amount of exercise.

6. High Intensity Interval Training (HIIT)

High-intensity interval training is also known as HIT exercise. It has been attracting attention as a hot exercise for several years because it can effectively improve cardiorespiratory endurance and endurance by providing high-intensity training that suits one's ability in a short time regardless of location. The beauty of high-intensity interval training is that you can lose a lot of weight with a relatively small amount of exercise.

HIIT typically consists of four minutes of high-intensity exercise followed by a three-minute recovery period. HIIT is also a high-intensity exercise that burns calories continuously after training, but experts advise that it is a very high-intensity exercise, so it is recommended to have a recovery period of at least 24 hours and not do it more than 3 times a week. - Strength exercise.