To lose 1 pound of body fat, you must burn 3,500 calories, according to the ShapeFit website. If you want to lose weight quickly, it is best to choose a type of exercise that burns a large number of calories in a short time frame. It is also beneficial to take the toning aspect of the exercise into consideration, as a well-toned body appears slimmer than a less-defined shape and results will be more visible.
Cycling
Cycling is an aerobic exercise that improves oxygen consumption and decreases the risk of cardiovascular disease. Cycling at a fast pace of 14 to 16 mph, a person weighing 150 lbs. will use around 720 calories during an hour, according to the HealthStatus calories burned estimator. Cycling regularly will shape and tone the thighs, calves and buttocks.
Swimming
Swimming is often used as a relaxing or recreational exercise, but when performed with intensity, it can also aid weight loss and significantly improve body tone, as it uses all muscle groups. Half an hour of doing the breast stroke will burn around 400 calories. according to ShapeFit.
Nordic Walking
Nordic walking involves the use of two ski-like poles during a fitness walking session. Walkers use 90 percent of muscles when Nordic walking, according to NordicWalkingOnline.com; the website adds that Nordic walking burns about 20 percent more calories than during a normal walking session, with one hour of Nordic walking burning around 450 calories. Additionally, the poles help to relieve strain when walking, and although you are working most of your muscles simultaneously, you do not feel overworked. This results in longer sessions because the exercise is enjoyable. Body parts toned while Nordic walking include the legs, buttocks, torso and shoulders.
Zumba
Zumba dance instructors use international South-American style music for a workout that involves Latin dancing with resistance training. It has become a widely used form of exercise, as participants find it extremely enjoyable and it also burns a high number of calories. A 45-minute session can use around 450 to 500 calories, or possibly more, if you increase the intensity of your moves, according to the "Shape" magazine website. Zumba dancing is also an efficient way to tone the body because it works the core muscles and targets the abdominal area. Zumba classes are held in gyms and community halls, or you can purchase instructional DVDs in stores or online.
General Activity
Dedicating time to perform a particular exercise several times a week will burn calories and aid weight loss. For faster weight loss, increase your overall activity levels throughout the day. Walking up stairs instead of taking an elevator burns around 10 calories a minute, playing with a flying disc for 10 minutes uses around 35 calories and pushing a lawn mower for 10 minutes will consume a further 50 calories, according to the HealthStatus calculator.
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