Effective weight-loss programs require physical activity to help your body burn calories quicker and result in weight loss. An exercise program should include cardiovascular activity and weightlifting. Selecting activities that burn the most calories will help you drop weight quicker. Building muscle mass also helps your body burn calories more efficiently throughout the day.
Calculating Calories Burned
Determine your weight-loss goal to assist in choosing the most appropriate activity. A pound of fat is equal to 3,500 calories, according to MayoClinic.com. If you want to burn a pound of fat weekly, you'll need to burn about 500 calories more a day than you consume. If you want to lose 2 lbs. a week, you'll need to burn 1,000 calories a day.
Moderate-Intensity Activities
If you're just starting out, choose moderate activities for weight loss. Low-impact aerobics, for example, burns 365 calories an hour for a 160 lb.-person. Brisk walking at 3.5 mph burns 277 calories an hour and tai chi burns 292 calories an hour, according to MayoClinic.com. Set a goal to work out 30 minutes daily, most days of the week.
High-Intensity Activities
If your endurance is higher, try more intense activities to lose weight. For example, jumping rope for an hour burns 730 calories for a 160 lb.-person, according to MayoClinic.com. Playing a game of basketball burns 584 calories an hour and rollerblading burns 913 calories an hour. Cross-country skiing, which burns 511 calories an hour, is another choice.
Strength Training
Strength training is another tool for losing unwanted pounds. As your body gains muscle mass, your ability to burn calories increases, according to MayoClinic.com. Strength training also builds bone density, sharpens focus and reduces symptoms of chronic conditions, such as depression and arthritis. Weight lifting burns about 219 calories per hour. Schedule a 30-minute session two to three times weekly. Toe lifts, push-ups, calf raises, bicep curls and sit-ups are a few exercises that are effective at burning fat and toning muscles.
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