Exercises that stimulate calorie burn and weight loss have a host of advantages beyond just creating a trimmer and fitter figure. Moving actively and making an effort to work out and lose weight can improve long-term health dramatically and even positively impact life expectancy and factors such as day-to-day happiness. For the best and most lasting results, choose a variety of exercises that are enjoyable, as well as effective.
Physical Benefits
According to the Mayo Clinic, exercising for weight loss has a number of profound physical benefits. It strengthens bones, builds muscle mass, helps to prevent injury, gives the body a more toned look, aids with weight maintenance and reduces the risk of many chronic diseases, including osteoporosis, heart disease, diabetes and cancer.
Other Benefits
Active weight loss exercises can also have positive effects both mentally and emotionally. They can help you sleep better, improve your mood and boost your energy level and self-esteem. The Mayo Clinic notes that exercise may also ease symptoms of depression and improve your sex life. Finally, scheduling time for regular exercise in a busy life may help expand a person’s multitasking abilities and time-management skills.
Building a Routine
Exercising for weight loss should include a wide variety of exercises that will work the cardiovascular system and all major muscle groups. According to the Cleveland Clinic, a complete routine should contain elements of flexibility, strength training and aerobics. Though strength training, weightlifting, resistance training, core exercises and other activities in the same family are often left out of weight loss routines, they’re especially important because they help to build muscle, which burns more calories at rest than body fat does.
Sample Exercises
Naturally, the exercises that will make the most dramatic impact for weight loss are those that are most vigorous and intense. For a 200-pound person, the Mayo Clinic notes that jogging, basketball, football, rollerblading, jumping rope and playing tennis all burn more than 700 calories per hour. Strength training moves burn fewer calories but are more effective at increasing muscle mass. Try weightlifting with dumbbells, holding core resistance moves or using a fitness ball or resistance band to complete activities.
Weight Loss Tips
The American College of Sports Medicine issues minimum guidelines of 150 minutes of moderate weekly exercise or 60 minutes of vigorous weekly exercise for all healthy adults. To get maximum physical benefits and weight loss results, however, it’s helpful to exceed the guidelines. Eating a healthy, low-calorie diet also is beneficial. Try choosing fresh, nutritious foods from the U.S. Department of Agriculture pyramid’s five main food groups: vegetables, lean proteins, fruits, low-fat and nonfat dairy products and grains, particularly whole grains.
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