Using more calories than you consume is the only way to lose weight. You must create a caloric deficit of 1,000 calories per day to lose 2 pounds per week, because 1 lb. of fat contains about 3,500. You thus want exercises that burn more calories per hour than most others. Ballroom dancing, for example, burns 319 calories in an hour for a 200-lb. person --- while an hour of rollerblading burns 1,138 calories. Consult your doctor before beginning any new exercise regimen.
Running 8 MPH an Hour
Running at a speed of 8 miles per hour is a top weight-loss exercise because it allows you to create that deficit of at least 1,000 calories more quickly than most other forms of exercise. If you're a beginner, you need to gradually work up to this speed. Running requires proper footwear; you can do it on a treadmill during inclement weather. To burn 1,000 calories running at 8 mph, MayoClinic.com calculates, a 160-lb. person needs to run for 62 minutes, a 200-lb. person needs to run for 49 minutes and a 240-lb. person needs to run 41 minutes.
Rollerblading
Rollerblading is a top weight-loss exercise. It allows those weighing 200 lbs. or more to burn more than 1,000 calories per hour. This mode of exercise requires rollerblades and safety gear including elbow and knee pads, plus a smooth skating surface. To burn 1,000 calories, a person weighing 160 lbs. must rollerblade for 66 minutes, one weighing 200 lbs. must rollerblade for 53 minutes and a person weighing 240 lbs. must rollerblade for 44 minutes.
Tae Kwon Do
Tae kwon do is a top weight-loss exercise that also teaches you self-defense techniques. This martial art develops balance and improves walking ability according to study results published in the June 2007 issue of "The Journals of Gerontology." To burn 1,000 calories, a 160-lb. person must do tae kwon do for 82 minutes, a 200-lb. person must do it for 67 minutes and a 240-lb. person must perform 55 minutes of tae kwon do.
Singles Tennis
Singles tennis is a top weight-loss exercise because it helps you burn calories and develop eye-hand coordination while you play a competitive game. Singles tennis burns 1,000 calories in 103 minutes for a 160-lb. person, in 84 for a 200-lb. person and in 55 for a 240-lb. person.
References
- MayoClinic.com; Exercise for Weight Loss: Calories Burned in 1 Hour; Dec. 1, 2009
- "Fitness" magazine; Running 101: A Beginner's Guide; Erin Strout; September 2006
- "The Journals of Gerontology"; Tae Kwon Do: An Effective Exercise for Improving Balance and Walking Ability in Older Adults; R.L. Cromwell, et al.; June 2007
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