Sustained intense cardiovascular exercise is the fastest way to lose weight. To lose one pound, you have to burn 3,500 calories more than you eat. To lose one pound per week, you need to burn 500 calories more than what your body needs for fuel each day. The American College of Sports Medicine recommends weekly moderately intense aerobic exercise of approximately 60 to 90 minutes per day for weight loss. An added benefit of increasing physical activity to lose weight is improved cardiovascular health.
Running
Running is a simple exercise that does not require any special skills or equipment. You can run outdoors, in a gym or with a group. A study by the American Council on Exercise found that running on a treadmill burns more calories than exercising on other aerobic trainers. Running at 8 mph can burn up to 1,472 calories, according to the Mayo Clinic.
Running increases the heart rate, improving circulation and cardiovascular health, and it burns calories. The American College of Sports Medicine notes that sustained cardiovascular exercise over 60 minutes daily is necessary to lose weight. Higher levels of physical fitness improve overall body functions and metabolic rate. This means the body is more efficient at burning calories, even at a resting state.
Racquetball
Racquetball is a high-energy sport that burns a high volume of calories in a short period. It is a sport that requires short sprints continually for the duration of the game and can burn up to 763 calories an hour. Playing racquetball increases physical agility, because it works both the upper and lower body in one workout. Playing with an opponent in a sport can help keep some people motivated. Racquetball builds hand-eye coordination, and squeezing a racquetball increases grip strength.
Running Stadium Stairs
Running stairs in a stadium or gym field is a conditioning drill that can drop pounds fast. The hamstrings and glutes are the major muscle groups working while running stairs. It provides the benefits of stair training combined with the calorie burn of running. Running stadium stairs is a sport drill that builds endurance and burns the maximum amount of calories, according to the August 15, 2010 issue of "The Capital Home Town Annapolis."
Walking or running up stairs is more challenging than walking uphill or lifting weights. A study published in the August 2009 Harvard Health Publications monitored 17 male volunteers walking, lifting weights and climbing stairs. Researchers found that the men attained peak exertion faster while climbing stairs, which was twice as taxing as walking a steep incline or lifting weights.
References
- American College of Sports Medicine: Aerobic Exercise Guidelines for Specific Goals
- American College of Sports Medicine: Physical Activity and Public Health
- American Council on Exercise: Treadmills Burn More Calories Than Aerobic Riders According to New Study by American Council on Exercise
- Mayo Clinic.com: Exercise for Weight Loss
- Harvard health Publications: Walking: Your Steps To Health
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