The best exercises to lose weight are those where you spend more calories in less time, such as running or swimming. However, to lose weight efficiently and maintain results, it is important to combine these activities with muscle exercises, which should preferably be performed in the gym and under the supervision of a personal trainer.
Aerobic exercises such as walking and running increase the heart rate and burn more calories, while resistance exercises, such as those for muscles, favor muscle hypertrophy, allowing an increase in muscle size, making the individual consume more energy.
The best exercises to lose weight in the gym are aerobics, some examples are:
1. Muscle exercises
Exercising the muscles is one of the main activities for those who want to lose weight, because its regular practice helps to increase muscle mass, as well as resistance, strength and flexibility. The more muscle mass, the greater the person’s ability to expend calories at rest, thus promoting weight loss. However, for this to happen, it is important that the workouts are regular and that the person follows a balanced and healthy diet.
Amount of calories burned: the amount of calories burned during anaerobic exercise training depends on several factors, such as intensity and type of activity performed, as well as individual characteristics of the person such as physical condition, weight, structure physics and genetics.
For this reason, the calories that can be burned during this type of training can vary between 300 to 500 calories per hour. However, as there is a gain in muscle mass, the body continues to expend calories for up to 48 hours after exercising, as long as the training is moderate or intense and you eat a healthy diet.
Learn about the benefits of exercising to exercise your muscles .
2. HIIT training
HIIT or High Intensity Interval Training, corresponds to a set of exercises that must be performed with high intensity in order to accelerate metabolism and promote weight loss. The exercises are performed intensively, in order to raise the heart rate, for this reason, this training is more suitable for people who already practice some type of physical activity. However, there are HIIT training routines with easier exercises, especially for beginners.
Amount of calories burned: As it is a high intensity exercise, HIIT training is able to help burn about 400 calories per hour. However, in order to burn all these calories, the ideal is to do it under the guidance of a personal trainer or physical education teacher.
3. Crossfit training
Crossfit training is also quite intense and requires greater cardiorespiratory capacity, because the training is carried out in a high intensity circuit and with little rest time between one exercise and another. In this type of training, different weights are used, jump ropes, rubbers, boxes, among others and, in general, it is usually done outdoors.https://7f8e27963870aa8f531c57ab6c3d1507.safeframe.googlesyndication.com/safeframe/1-0-38/html/container.html
Amount of calories burned: Like HIIT, crossfit workouts are quite intense, being able to burn about 700 calories per hour during exercise. To increase energy expenditure, weight loss and muscle mass gain, it is important that the practice of crossfit be guided by a professional, especially if the person is starting in this sport, is sedentary or has some joint limitation, of This way it is possible to guarantee that the exercises are carried out correctly and without risk of causing injury.
4. Dance classes
Dancing is an excellent activity that helps to strengthen and tone muscles, in addition to increasing flexibility and increasing caloric expenditure, thus improving cardiorespiratory capacity and promoting weight loss. In addition to this, it is an activity that allows you to have fun and distract yourself, being excellent for stimulating memory, improving posture and reducing stress.
Amount of calories burned: The calories burned vary according to the style of dance and the time it is practiced. In Zumba or dance therapy, it is possible to lose an average of 300 to 600 calories per hour. However, to be able to burn this amount of calories it is necessary that this activity be carried out intensely.
5. Muay Thai
Muay Thai is a type of intense and complete physical activity, because it uses several muscle groups and requires physical preparation. These workouts improve cardiorespiratory fitness and fitness, as well as muscle strength and endurance, as well as increasing self-esteem.
Amount of calories that are burned: The amount of calories that is expended during a Muay Thai training vary according to the intensity of the training and with the physical preparation of the person, being able to reach up to 1500 kcals when the training is very intense and has excellent physical preparation. However, the average caloric expenditure for Muay Thai practitioners is around 700 calories per workout.
The spinning classes have different intensities, and it is done in a room with an exercise bike. These classes, in addition to promoting high caloric expenditure and weight loss, also promote the strengthening of muscles, the burning of fat in the legs, also improving cardiorespiratory endurance.
Amount of calories burned: To boost the caloric expenditure of spinning classes, it is necessary for the person to do a class according to what was requested by the instructor. In this way it is possible to burn between 600 to 800 calories per hour.
Swimming is a complete exercise, because in addition to promoting physical condition, it is capable of strengthening muscles and promoting caloric expenditure. Although the strokes are not very strong to get to the other side of the pool faster, a constant effort is necessary, with few periods of rest. When the goal is to lose weight, it is not only necessary to reach the other side of the pool, it is necessary to maintain a constant and strong rhythm, that is, you can cross the pool swimming crawl and turn back, for example, as a form of «rest» .
Amount of calories burned: As swimming is a complete exercise, the practice of this physical activity can promote caloric expenditure of up to 400 calories since the person maintains the rhythm and always remains in motion.
Water gymnastics is also excellent for losing weight and improving cardiorespiratory capacity. As water relaxes the tendency is to slow down, however, if you want to lose weight, the ideal is to be in a class whose purpose is the same, because there are classes for older people that are at a slower pace, and in these cases it is not enough to help you lose weight.
Amount of calories burned: In order for water gymnastics to promote the expenditure of as many calories as possible and promote weight loss, it is necessary that the person always keep moving, enough so that they are panting. In this way it is possible to burn up to 500 calories per hour.
Running workouts are great for promoting caloric expenditure and burning fat, and can be done both on the treadmill and outdoors. However, it is important that the run is always done at the same pace and with moderate or high intensity. You can start running at a slow pace and each week gradually increase the intensity until you reach the goal you want to achieve. See a routine to start walking and build up your intensity .
For people who are not in the habit of running or are beginning physical activity, this exercise may not be the best way to initially promote caloric expenditure. Therefore, the idea is to start doing aerobic exercises, such as walking, until the person feels able to start running. Learn about a workout routine for running and losing weight .
Amount of calories burned: the caloric expenditure of a run can vary between 600 to 700 calories per hour, as long as the person maintains a good pace, does not take many breaks, and exerts enough effort, to the point of not being able to speak during the trot.
10. Body pump
Body pump classes are an excellent way to burn fat, because it is done with weights and step, working the main muscle groups, thus promoting their strengthening and increasing resistance, as well as improving cardiorespiratory capacity, because It requires more physical conditioning to carry out the exercises.
Amount of calories burned: body pump classrooms promote a caloric expenditure of up to 500 calories per hour, requiring that it be done at the pace and intensity indicated by the instructor.
These are some examples of exercises that help you lose weight fast, but that must be done under the guidance of a professional so that they are performed correctly, avoiding causing injury to the muscles and joints.
The ideal is to divide the training time between aerobic and anaerobic exercises, preferably 5 days a week to lose weight effectively and continuously. During training it is important to keep energy and body hydrated, in these cases it is recommended to make homemade energy drinks.
Muscle exercises help define the body, fighting flaccidity. However, when there is a great weight loss it may be necessary to do some aesthetic physiotherapy sessions or even an abdominal surgery called abdominoplasty, to remove excess skin.
What exercise to do to lose weight faster?
To lose weight 1 kg of fat per week, equivalent to 4 kg per month, you must perform some exercise that uses 600 kcal approximately per week, 5 times a week, combined with daily muscle exercises.
To burn your intended calories, you should exercise for 1 hour and keep your heart rate within the ideal range, which should be about 80% of your maximum capacity. This capacity, however, will depend on the physical conditioning of the person, their age and the intensity of the exercise. Exercising below these values will not do much for weight loss.
An extra help is buying a small digital device called a pedometer that shows how many steps an individual takes per day. This device can be purchased in sporting goods stores or online and the recommendation is to take 10,000 steps per day.
In addition to this, it is also important to maintain a balanced and healthy diet, low in fat and sugar and rich in fruits, vegetables and fibers. Check out some healthy recipes for weight loss .
How to start practicing exercises to lose weight
When starting some type of physical activity, the ideal is to be evaluated by a professional to verify the weight; carry out an anthropometric evaluation, which consists of measuring body folds; Feeding Habits; medical history and; blood pressure.
In addition to this, it is also important to tell the professional what his objectives are, so that both training and food are adapted to what he intends. The ideal frequency is 5 times a week, being at least 30 minutes a day and the intensity should be moderate to strong.
Training usually begins with aerobic exercises, such as Spinning or Zumba, followed by a muscle-building exercise routine. As the individual gains resistance, the exercises or the pace of the class should increase, which will demand a greater effort from the heart and the muscles.
Exercises to lose weight at home
It is also possible to do aerobic exercises and to strengthen the muscles at home, being an excellent way to burn fat. It is possible to walk fast in the street every day, run a few kilometers and then increase the distance weekly.
In addition to this, then at home you can perform some exercises to exercise the muscles such as squats, push-ups, planks, tripping, among others. See a routine to increase muscle mass at home .