5 Best Weight Loss Exercises

Running is one of the best choices for maximum calorie burning and weight loss.  Whether you choose to run on your favorite trails or on a treadmill, you will get a tremendous workout and burn A LOT of calories. You need to burn 3,500 extra calories per week to lose one pound of body fat, so if you run for one hour at 5 mph at least four to five times per week, you could burn between 600 – 800 calories, according to Mayoclinic.com. That means you can burn between 2,400 and 4,000 calories per week, which makes running a great way to start slimming down and toning up.  If you have bad knees, then the elliptical machine is the ideal low-impact alternative to running.  What’s most important, however, is choosing a cardiovascular activity that you will really enjoy to keep you enthusiastic and motivated to exercise on a regular basis.  Swimming, step aerobics, cycling, hiking, spinning, power walking and circuit training are all additional ways to help you lose weight and get in the best shape of your life.

Whatever physical activity you choose to do, the key to reaching your weight loss goals is to never allow your body to adapt to your fitness routine. Once your body adapts to your routine, you will plateau and stop seeing results. That is why it’s important to vary your routine roughly every three to four weeks. You can change the intensity or duration of your workout. Try exercising at a different time of day or change the location of your workouts, and don’t be afraid to try a new activity. Cross-training helps prevent injury and boredom, as well as keeps your body from adapting to your routine. Throw in an aerobics class or a swim class to shake things up a bit. Just remember to keep it fun, interesting and challenging. Keep pushing yourself to move to the next level and improve your fitness.

Here’s a list of some of the best weight loss exercises. You can calculate how many calories you will burn based on exercise duration and body weight using an exercise calculator, which you can find on many fitness websites, such as webmd.com or acefitness.org.
1.       Running
Running outdoors or on a treadmill is one of the best weight loss exercises you can do.  You can burn approximately 100 calories for every mile you run. You can do this activity virtually anywhere, and all you need is a good pair of running shoes. If you stay consistent and focused on your weight loss goals, you will see positive results.
2.       Elliptical Machine
If the high-impact nature of running is too much for you, then the elliptical machine will be the next best alternative. Training on the elliptical machine is easy on the joints and simulates the cardio of running with added resistance. You can also burn up to 500 calories in one hour, almost equivalent to running.
3.       Step Aerobics
You will get an intense cardio and strength workout when you do step aerobics. You will work your glutes, hips, legs and upper body. Alter step height and speed to burn more calories in less time.
4.       Swimming
Swimming works practically every muscle in your body. You will also develop endurance, strength and cardiovascular fitness. Add swimming as a cross-training option to your regular exercise routine for more variety, and to prevent injury and lessen the impact on your joints. Water therapy is also ideal for those with injuries.
5.       Bicycling
Cycling improves strength, muscle tone and cardiovascular fitness. You can ride a bike almost anywhere, and it’s relatively inexpensive. Or, you can work out on a stationary bicycle at home, at work or at a gym. If you cycle on a regular basis, you will tone and strengthen your leg muscles and improve the mobility of your knee and hip joints. Continually challenge yourself and burn more calories by changing the speed and/or resistance.
Advertisements

About Robin R.
I’m an AFPA certified personal trainer & nutrition consultant, NASM certified corrective exercise specialist, NASM certified youth exercise specialist, online fitness coach and freelance writer specializing in health and fitness. I hold a Bachelor of Arts in psychology from the University of San Francisco and a Master of Science in natural health. I specialize in weight loss, functional strength training, total body toning, aerobic conditioning, plyometric training, nutrition planning, and home-based boot camp style workouts for women. My goal is to make every personal training session fun and effective for my clients. My services include both in-home personal training and online fitness coaching.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: