Though many people will do anything to avoid it, exercising is the best way to shed pounds and burn fat. Luckily, there are an endless number of activities you can do to burn calories and fat. The key is to find something you enjoy, making you more likely to stick with it. Regular exercise can help put you on the right track to a healthy and active lifestyle. According to MayoClinic.com, some of the most effective calorie-burning activities are exercises which nearly anyone can do.
Burning Fat
To burn fat, you must exercise at the right intensity, which involves getting your heart rate or beats per minute to a level that forces your body to attack fat stores for energy. The level of intensity you should exercise at is different for everyone. In general, you should aim to exercise at 60 to 85 percent of your maximum heart rate. To find your maximum heart rate, subtract your age from 220 if you're a man. If you're a woman, subtract 88 percent of your age from 206.
Rollerblading
Rollerblading is an ideal physical activity if you have knee problems. You can effectively burn fat while sparing your joints from harsh jarring that many other activities place on your body. Rollerblading for one hour burns 913 calories in a person weighing 160 pounds, 1,138 calories in a person weighing 200 pounds and 1,363 calories in a person weighing 240 pounds. Regular rollerblading helps develop strong leg muscles and engages your glutes and hips, which means you'll burn fat in areas where it tends to stubbornly stick when trying to lose weight.
Jumping Rope
One of the oldest exercises is also one of the most effective calorie-burners. Jumping rope has long been a staple in fitness classes and sports training. Kids to professional athletes, such as boxers, engage in jumping rope for fun and training. One hour of jumping rope burns 730 calories in a person weighing 160 pounds, 910 calories in a person weighing 200 pounds and 1,090 calories in a person weighing 240 pounds. One advantage to jumping rope is that it is not an expensive hobby to take up and it can be performed nearly anywhere.
Taekwondo
The Korean marital art Taekwondo is, according to the World Taekwondo Federation, one of the most systemic and scientific traditional martial arts and goes beyond teaching fighting skills. Taekwondo emphasizes spirituality and control as a way to train the body. Its health benefits may be surprising, but one hour of Taekwondo burns 730 calories in a person weighing 160 pounds, 910 calories in a person weighing 200 pounds and 1,090 calories in a person weighing 240 pounds.
Running
Love it or hate it, running is one of the best exercises to burn lots of fat. Running for 60 minutes at an average of 8 mph burns 986 calories in a person weighing 160 pounds, 1,229 calories in a person weighing 200 pounds and 1,472 calories in a person weighing 240 pounds. Besides helping you shed pounds, running offers a number of other health benefits, such as improved cardiovascular health, better bone health and positive changes in your mood, as running increases the release of endorphins, a chemical hormone in the brain that helps produce what is commonly referred to as the runner's high.
Considerations
Successful weight-loss means keeping the weight off and not getting caught up in a yo-yo diet program, during which your weight consistently fluctuates. The most effective way to achieve weight loss success is to set realistic long-term goals. Eating well and exercising must become a lifestyle rather than a trend if you are serious about losing weight and keeping the fat off. As with any new diet or exercise regimen, always consult your health care provider before starting one.
References
- MayoClinic.com; Exercise for Weight Loss: Calories Burned in 1 Hour; Mayo Clinic Staff; December 2009
- The Runner's Guide: The Many Benefits of Running
- Rollerblading.com: Inline Skating Fitness Benefits Match Running and Cycling
- World Taekwondo Federation: What is Taekwondo
- "New York Times"; Recalibrated Formula Eases Women's Workouts; Tara Parker-Pope; July 2010
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