Beginner Friendly Exercises For Weight Loss
Exercises to Lose Weight: The 6 Best
The exercises that help to lose weight are numerous, but only a few are considered the best. Here they are.
To do these slimming exercises, you might think that you will have to spend a lot of money to buy the necessary equipment, or that you will need to enroll in a high intensity and costly weight loss program. In fact, the exercises to lose weight that are elected as the best are very simple and will not cost you a fortune. All you need to know is the best way to accomplish them.
Here is a List of Some Beginner friendly exercises for weight loss
1) Hiking
This is one of the best exercises to lose weight, walking is also the most economical exercise. The simple activity of walking does wonders to burn calories! Not only does walking burn a good amount of fat, but it also helps maintain good health. You can walk in the park of your city, or on the treadmill, every morning or evening, at a sustained pace. Be sure to wear proper footwear when walking.
One of the reasons why hiking is such a wonderful activity for slimming is that it is fun to do. Working in a gym can be monotonous and tedious for so many people, but the fact that you can smell the fresh air of the forest or the mountains when you hike makes it a real pleasure. You can surrender yourself to the beauty of the landscape that surrounds you, and you almost forget that you are doing sports to lose weight.
Unsurprisingly, you can burn up to 500 calories per hour of hiking, but you will have to walk fairly quickly. Walking at a speed of 7 km / hour will burn about 500 kcals, while walking at 4 km / h will burn about 250 calories. No matter how fast you walk, you will burn pounds as you explore the wonders of nature around you.
2) Climb the stairs
Stairs are a healthy alternative to lifts and escalators. You should climb the stairs as much as possible. This will help you burn a lot of calories. However, this activity can put pressure on your knees. Therefore, we suggest you perform this exercise for a short period of time only, say 10 minutes in a row (to be repeated several times a day). Also discover the various caloric amounts that your body needs to spend each hour according to physical activities (among more than 500).
3) Cycling
Riding a bike is a good way to burn a large amount of fat and is a very good exercise to lose weight, especially in the long run. Instead of going to the market with your car, make use of your bike. You will see the positive result a few days later. You can also use a bike to go to various places in your city if they are not too far. In Paris, use the Vélib as soon as time permits.
Cycling is an exercise without impact, which means that it will spare your joints, so even a tough race can be done by pedaling without ruining your joints.
- In addition, cycling strengthens your biggest muscles: quadriceps, hamstrings, hip muscles and buttocks. By rolling, you also build lean muscle tissue in the lower body, especially in the gluteal legs and muscles (glutes). This is essential to increase your ability to burn fat and so to slim down.
Besides biking causes your muscles to burn more fat. Cycling, especially long walks carried out at stable speed, builds hundreds of thousands of capillaries in the legs, which means you can provide more oxygen-rich blood to your working muscles. Your mitochondria (the fat burning ovens located in your muscle cells) also become larger, so they can use the increased oxygen inflow to burn more fat and produce more energy.
Cycling also produces more ways to lose fat. The endurance training you do on a bicycle raises your fat binding protein levels and fat conveying enzymes, so your body is more effective in taking fatty acids from the reserves to the active muscles . In other words, the more physically fit you are, the more oxygen you can use and the more fat you burn (so the more you lose weight).
Of course, cycling also increases your daily calorie expenditure. This activity burns hundreds of calories while you are pedaling. Even at a leisure rate of 20 to 24 km / hour, you burn 500 to 600 calories in one hour. This makes about 4000 per week, enough to burn 500 grams of fat if you drive just one hour a day.
Finally, cycling causes your body to burn calories at a higher rate of hours after you finish your race. Indeed, your body is then repairing and restoring your muscles. Cycling also builds lean muscle tissue and increases your basal metabolism (the calories you burn during rest, even without doing anything). Studies show that doing just 30 to 45 minutes of exercise 5 days a week can boost your basic metabolism and keep it high all day.
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4) The "Jumping Jack"
The exercise of the Jumping Jack is an exercise often performed in the army. You leave by spreading legs and arms. Then you jump by joining legs and arms.
This exercise builds your bones and strengthens the whole body and is a very good exercise to lose weight. The Jumping Jack exercise also helps to burn your fat. This is a cardiovascular exercise, which does not require any special training. For starters, you can do 4 sets of 4 Jumping Jacks, either early morning or evening.
Also known as "jump with lateral gap", this exercise seems simple, but once you are moving to achieve it, you will realize how much it can help you lose fat.
The simple movement of jumping while spreading your feet and clapping your hands over your head and then coming down on your feet by lowering your arms, can burn about 580 calories per hour (for a person who weighs 70 kg) .
If you weigh 90 kilos, the calorie expenditure increases to 730 calories per hour. And a person who weighs 110 kilograms will burn about 880 calories per hour by doing jumping jacks. This means that as you lose weight, you will have to work harder to burn calories.
5) The Traction
Pulls can work wonders to burn excess fat stored in your body. This excellent exercise to lose weight helps to strengthen the different parts of the back. Use a straight bar and grab hold by placing hands either above or below. We suggest beginners to use a weight belt to do this exercise.
6) Aerobics
In case you are looking for a quick method to lose weight, sign up for aerobics classes. You can lose a large amount of calories in a single session, provided you do the aerobic exercises with the required intensity. Aerobics is a great exercise to regain the line, and you can accentuate the positive effects by staying diligent. Discover for example the Zumba, which is a perfect dance to slim down being a very good aerobic exercise.
Short Summary in Beginner Friendly Exercises For Weight Loss
Looking to shed those extra pounds? Try beginner-friendly exercises for weight loss!
These low-impact workouts are perfect for newcomers.
Walking, cycling, swimming, and practicing yoga are excellent choices to consider.
They boost metabolism, burn calories, and improve cardiovascular health.
Strength training with resistance bands or light dumbbells helps tone muscles.
Remember, consistency is key. Start slowly and gradually increase intensity.
Listen to your body, take rest days, and consult a fitness professional before starting.
With these exercises, you'll reach your weight loss goals safely and effectively.
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