Exercising and modifying your diet are two well-established ways to lose weight. Some exercises are more useful than others for weight loss. Losing weight is a numbers game, to a degree. You want to find exercises that are fun and doable for you because otherwise, you won't exercise at all, but moderate to vigorous exercises that rank high on the calorie-burning scale help you toward the goal of losing weight.
Racquetball
Racquetball is probably not an exercise you have thought of for weight loss, but racquetball is something you can do rain or shine every day of the year. Many gyms have racquetball courts. A 145 lb. person burns 400 calories in only 30 minutes playing. That is more than double what brisk walking burns in the same amount of time. Anyone who weighs more than 145 lb. uses more calories during a match. Also, you improve hand-eye coordination and can enjoy the activity with a friend. There is no expensive equipment to buy, either.
Cross-Country Skiing
Cross-country skiing is a vigorous activity that burns a lot of calories because the large lower-body muscles and upper-body muscles must work in conjunction. The body pumps a lot of blood to nourish all these muscles, resulting in a high amount of calories utilized even without great speed. You have the option of going outside during the winter or using a cross-country skiing machine in your home or at a gym. Expect around a 330-calorie burn in 30 minutes if you weight 145 lb.
Rock Climbing
Rock climbing also challenges the upper and lower body. While you're burning 380 calories in 30 minutes, you are also toning your arms, legs, back, shoulders and core to make you stronger. Indoor rock climbing gyms make this a year-round option for weight loss. Outdoorsy types have the option of working out in nature too.
Guidelines for Weight Loss Exercises
Choosing the right exercises is only half the battle. Doing them for the right amount of time is just as important because it takes burning an extra 3,500 calories for you to lose a single pound. Even a high-calorie-burning exercise is not going to burn enough calories to cause weight loss if you do it only once in awhile. Set a timer and stay active with weight loss exercises for a minimum of 30 minutes per day. If you burn 500 calories per session, you should lose 1 lb. per week. Also, do strength training twice a week on nonconsecutive days to build muscle. Yoga, group kettlebell classes and weightlifting are examples of strength training. More muscle results in a higher resting metabolism so your body uses more calories all the time. Five days a week of moderate cardio and two days a week of strength training make up an effective schedule for weight loss.
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