If you need to lose weight you are not alone. Over 2/3 of Americans are classified as medically obese, according to the Centers for Disease Control and Prevention. Losing weight takes a commitment to eating fewer calories and exercising regularly. Choose an effective cardiovascular exercise like running, bicycling or walking to burn calories and lose weight.
Running
Running burns a lot of calories and requires little equipment. Begin a running program slowly and plan on exercising three to four days per week. At the beginning of each session, spend five minutes walking to slowly warm up, then alternate jogging with walking until you build your cardiovascular and muscular endurance. Once you are able to run for 30 minutes at a time, you will be burning between 250 and 350 calories, depending on your body weight.
Bicycling
A publication from the Harvard Medical school shows that bicycling at a rate of 14 to 15.9 mph for 30 minutes burns between 300 and 444 calories. Ride a bicycle outside, or use a recumbent stationary bicycle. As with running, begin slowly and work hard to increase your distance and speed as your fitness level improves. Remember to combine your cardio exercises with healthy food choices to lose weight.
High Intensity Interval Training
High intensity interval training, or HIIT, is a high calorie-burn workout that is effective whether you are a runner, a swimmer, a walker or a biker. A HIIT workout alternates periods of high and regular intensity effort to burn extra calories and improve your cardiovascular fitness faster. When running for exercise, sprint for 60 seconds, then run at your regular pace for five minutes. Repeat the intervals for the duration of your workout, making sure to cool-down after you are done. You should do HIIT one to two times per week.
Walking
You may not associate walking with a cardio workout to lose a lot of weight, but according to a publication by the Swedish Medical Center in Seattle, Washington, "mile for mile, running and walking burn approximately the same number of calories. But minute for minute, the faster your speed, the more calories you burn, giving running the calorie-burning edge." Running burns calories more quickly, but brisk walking for the same distance will give you the same calorie burn with little stress on your joints. Practice walking faster by walking tall, swinging your arms and rotating your lower body slightly as your walk.
References
- Centers for Disease Control and Prevention: Obesity and Overweight
- Health Status: Calories Burned Estimator
- Harvard Health Publications: Calories Burned in 30 Minutes for People of Three Different Weights
- The Walking Connection: Walking Technique and Form
- Swedish Medical Center: The Benefits and Risks of Walking Versus Running
Member Comments
willclinton October 5
So far the secret to my 50lb loss in the last 8 months has been walking and the stationary bike 5-6 days a week. I agree with the Swedes that walking is a very good calorie burner.
dbuttars October 5
HIIT and intervals are diffrent things. HIIT is more intensive than what is stated here. HIIT requires certain HR ranges to be reached and very little rest in between, not 5 minutes. She is referring to regular intervals in the stated paragraph. IN HIIT you sprint for 60 seconds but only return to regular intensity for NO more than 2 mintues, it is usually a 1:1 ratio but no less than 1:2 (work:rest).
Laurel_Douglas October 5
This is good info. Thanks for your contributions here I am keen to rid myself of 30lbs but not having to pay gym fees for the moment. I will start running today!
farah_fadzil October 5
I have a hereditary knee issue and running is almost out of the question. Have just taken up upright stationary biking, and can feel my energy level going up (could probably be associated with rate of stamina or metabolism, could anyone please confirm?)
however, the dull pain in the knee crept back the last few workouts and am not sure why so since it's suppose to be low impact on the knees. Disregarding that, would highly suggest stationary biking as a preferred workout not to only loose weight(have yet to see any substantial loss in my case), but more importantly your health and well being.
lublu October 5
Running is the best way to lose weight.
obrienspub5 October 5
I have lost a total of 17 lbs. I did it by monitoring my food intake to 3 meals a day and 2 snacks. Plus I walk everyday except Saturday night 2.5 miles a night and swim with the weather being nice. I feel so much better and I do owe it to the Live Strone website. Thanks so much. I only have to lose 14 more pounds.
Jeannie O
1790house October 6
I lost 53lbs over the course of 9-10 months by swimming. I worked my way up to 1 mile gradually, and added interval laps another day. (swim 5 laps regular, sprint 1) for 1/2 mile. I have both back and knee issues, so the swimming has zero impact on either. My wife also lost 30 lbs during the same time. She swam a bit less, but she's also smaller than me. I still do a mile a week to maintain the weight.
Scarfsista October 6
Can I just say - to anyone looking to start running, absolutely check out c25k.com. I always had shin splints before trying it and it insists you do a stretching routine beforehand, then paces you so you build muscle slowly. You'll be amazed at what you find yourself doing. It is genius. I just ran my second 5k... had never run before.
hardawaysteve October 6
My wife and I have lost a lot of weight by doing heavy weight training as well as walking. I think that combination truly is the fastest way, but I also know many people who have lost just by walking. You can see the article here: Fearless for Life: Lose fat: The Afterburn effect
hardawaysteve October 6
Sorry about that. I guess links aren't supported. Fearless-for-life.com
scoutgreg October 6
Surprised I didn't see jump roping in here. That is a great one. For new runs, if you have a trainer in your area, highly recommend them. Also, check with a reputable sports store to see if they can test you for how you run and can recommend the right running shoe. This will also help prevent injury and increase your enjoyment.
renukah October 7
by the sounds of this article, it seems as the the author is targeting a beginner or de-conditioned audience. it that case it makes sense for teaching HITT in that manner of 60 min on 5 min off. although she briefly mentioned that you need to eat a healthy diet as well, it would be more helpful to elaborate how many calories one is consuming vs. how much they are working out. there are 3500 Kcals in 1 lbs. of fat.
this is a great article for giving suggestions to the de-conditioned for different cardiovascular exercises, but there is no scientific back up or explanation.
goldfishrock October 12
For me (30lbs + so far) it's been a combination of spinning, walking & cycling used in conjunction with 'The Daily Plate'. It's no good burning a load of calories and then stuffing yourself with rubbish....
sfgoodwin October 13
Farah - Make sure that your bike seat is adjusted to the right height so that you're not hyperextending your knees. Also, form matters: I always have to double check that I'm keeping my feet straight, not pointing them in or out... those two things helped me tremendously when I was experiencing knee pain on the stationary bike. Good luck.
marlou_vargas October 17
Its not just losing weight and also staying fit.. Nice info..
marlou_vargas October 17
Its not just losing weight and also staying fit.. Nice info..
frantny October 17
Clipping in to pedals on a bike can help you keep you knees in alignment too, Farah.