Walking is the best exercise for weight loss. It is an easy way for starters to exercise. It is a lower-impact exercise. which means it does not stress your joints in the body. According to health experts, a 155-pound person burns 175 calories in half hour of walking at the normal speed of 4 mph. A 3-month analysis of 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 respectively. It is easy to add a walking routine to your daily routine. add more steps to your day through, walking during lunch break, taking stairs at work instead of using the lift, or talking to your animal for extra walks. Begging, your aim of the walk is for 30 minutes 3-4 times a week. Gradually, increase the duration of your walk as you become fitter.
Jogging and running are great exercises to help you lose weight. They seem similar, difference between jogging and running is jogging pace is generally between 4-6 mph, while in the case of running pace is faster than 6 mph. Harvard Health survey proves that a 155-pound person burns approximately 288 calories per 30 minutes of jogging at 5mph. Running pace or calories per 30 minutes is 360 calories running at 6mph. Studies prove that jogging and running can help to burn visceral fat, known as belly fat. Jogging and running help to prevent chronic diseases like heart disease and diabetes. jogging is a great exercise that can be done anywhere and are easy to add to your daily or weekly routine. In the begging, your primary goal of jogging is for 20-30 minutes 3-4 times per week. If you feel jogging or running outdoors is hard on your joints, then try running on a softer surface like grass.
Cycling is one of the most popular exercises that improve your fitness and it can help in weight loss. Cycling is an outdoor activity, but many gyms and fitness centers have stationary bikes that allow you to cycle without going outdoors. Harvard Health estimates that a person with a weight of 70 kg burns around 252 calories in a half-hour of cycling on a stationary bike at a moderate pace or 288 calories in half hour on a bicycle at a normal pace of 12-14 mph. Cycling only does not help with weight, but there is also helps with overall fitness. Cycling helps increased insulin sensitivity, and a low risk of cardiac diseases like heart attack, cancer, and death as compared to those who don’t cycle regularly.
Weight training is a popular choice people for to lose weight. Studies prove that a person of 155 pounds burns roughly 108 calories per 30-minute calories of weight training. Also, weight training can help you build strength and it also increases muscle growth, which can raise your metabolic rate. The study found that 6 months of weight training led to a 9% increase in metabolic rate among men, which equated to burning 140 more calories in one day. In women, I increase in metabolic rate was nearly 4% or 45 to 50 more calories per day. In addition, studies have shown that your body continues to burn calories after hours of weight training and workout sessions.