Losing weight is a simple mathematical formula--burn more calories than you consume. Exercise is an effective way to achieve weight loss because, in addition to burning calories, it also builds muscle. According to "Fitness Magazine," the more muscle your body has, the more calories you will burn even when at rest.
Running
Running is an effective weight-loss exercise that also builds and tones core muscles. As with all forms of exercise, the exact number of calories burned varies for each person depending on height, weight, age, speed and incline. According to FitProNutrition.com, a 167-lb. male burns approximately 869 calories per hour when running a 9-minute mile. Most treadmills are equipped with devices that can measure the number of calories burned on an individual basis. Outdoor runners can purchase any of a variety of devices, such as certain pedometers, that also estimate calories burned on an individual basis.
Cycling
Cycling is another great way to burn calories quickly. If you don’t own a bike or simply don’t feel comfortable heading out on a bike trail, try a Spinning® class. They’re offered at most gyms and health clubs. The American Heart Association (AHA) recommends exercising a minimum of 30 minutes per day for five days per week. If this is not possible, it’s acceptable to divide the duration of the workout as well as interchange activities. For example, running for 15 minutes before work and then biking for 15 minutes after work still meets that AHA’s guidelines.
Swimming
Swimming is a highly effective calorie-burning activity. According to FitProNutrition.com, even a slow swim burns about 576 calories per hour. Look for a local YMCA or health club with an indoor pool, so you can practice year round. Many of these places offer discounts for seniors and provide adult-only swim sessions.
Tennis
Since it’s a team sport, tennis is a fun way to burn calories. The key is to find a partner who shares a similar fitness level. If that’s too difficult, many tennis clubs offer lessons with a trainer. The trainer should play to each person’s individual fitness level. Badminton is another activity that's similar to tennis, though a bit less intense. Exercise novices can start with badminton and work their way up to tennis.
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