According to the textbook "Sports and Exercise Nutrition," burning more calories than you consume is the most important factor for losing weight. You should exercise regularly to help burn calories, but you may not have a lot of time to exercise. If this is the case, you should pick efficient exercises for weight loss---those that burn the most calories in the least amount of time. You can pick from a variety of efficient exercises.
Running
If you live in an urban area, you probably see people running for exercise on a daily basis; it is one of the most popular exercise activities for weight loss. According to exercise scientists William McArdle, Frank Katch and Victor Katch, if you weigh about 170 pounds, you will burn more than 600 calories per hour while running at a pace of 11 minutes per mile and more than double that rate if you average between 5 and 6 minutes per mile.
Chopping Wood
Sometimes you can turn practical tasks into exercise activities that will help you lose weight by burning calories. Chopping wood, for example, can burn more calories per hour than running, jumping rope or playing sports such as basketball, racquetball and squash. According to McArdle, Katch and Katch, chopping wood at a "fast" pace will burn nearly 1,400 calories per hour if you weigh 170 pounds.
Jumping Rope
Rope jumping is a practical weight loss exercise because you can do it almost anywhere at any time. If you weigh 170 pounds, you can burn almost 200 calories in just 15 minutes while jumping rope.
Karate
Karate is a martial art consisting of defensive and offensive techniques using your entire body, according to the University of Michigan Shotokan Karate Club. You can practice karate on your own, or you can attend a karate school. While practicing karate, you will use approximately 900 calories per hour if you weigh 170 pounds. Along with helping you lose weight, karate can be effective way to physically defend yourself if necessary.
Skiing
If you live in or are visiting a location in a cold weather climate, skiing is an efficient way to burn calories. If you weigh 170 pounds, you can burn between 500 and 700 calories per hour while cross-country skiing on level ground. If you ski uphill, you can expend more than 1,000 calories per hour.
Squash
Squash is a racket game played in a rectangular room with four high walls. You typically play the game against one opponent, but you can also play doubles squash. The object is to hit a squash ball against the front wall so it will bounce more than once before your opponent can hit it. Playing squash will give you an efficient workout for weight loss because it involves a lot of running. According the McArdle, Katch and Katch, you can burn nearly 900 calories per hour while playing squash.
References
- "Sports and Exercise Nutrition (Third Edition)"; William D. McArdle, Frank I. Katch and Victor L. Katch; 2009
- University of Michigan Shotokan Karate Club: What Is Karate?
- SquashGame: How to Play Squash---A Beginner's Guide
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