Exercises to lose weight quickly to help you have a slim body

Exercises to lose weight quickly to help you have a slim body

Besides the diet, you should do more exercises to lose weight quickly to quickly get back in shape. So how do you lose weight from these exercises.

Exercises to lose weight quickly, in addition to the main effect of burning more calories, also help you improve your mental health, strengthen bone health and prevent the risk of chronic diseases.

Here are 8 exercises to lose weight quickly and some notes when exercising to have a slim body and still be healthy!

Walking

Walking or brisk walking is a fast weight loss exercise that doesn't make you feel overwhelmed or need to buy support equipment.

According to Harvard Health, a 70kg person will burn about 167 calories every 30 minutes of walking at a moderate pace of 6.4 km / 1 hour. Another 12-week study in 20 obese women found that walking 3 times a week (50-70 minutes each time) helped them lose 1.5% body fat and 2.8cm circumference. waist.

You can add walking steps by going to the market, taking the stairs at work, or walking your dog. When you start to practice walking to lose weight, walk 3-4 times a week (30 minutes each time) and then gradually increase the duration or frequency as you get used to the exercise.

Jogging

Quick weight loss exercises

Jogging is an exercise to lose weight fast

Jogging at a moderate or fast pace are both quick weight loss exercises that you should add to your daily exercise routine. Moderate jogging speed is usually in the range of 6.4 - 9.7km / 1 hour and fast running speed is about 9.7km / hour.

Harvard Health estimates that a 70-pound person will burn about 298 calories per 30 minutes of running at a moderate pace or 372 calories per 30 minutes of brisk running.

Running can help you burn harmful visceral fat, often belly fat, a type of fat that makes you more susceptible to chronic diseases like heart disease and diabetes. When you start running, do it 3-4 times a week, for 20-30 minutes each time.

If you find running outdoors difficult on your joints, try running on softer surfaces like grass. In addition, many gym treadmills have built-in cushioning to help keep your knee joints more comfortable.

Cycling

Cycling

The popular cycling exercise not only helps you strengthen your fitness but also helps you lose weight. This is an exercise that you can do outdoors or go to the gym to use cycling equipment.

Harvard Health estimates that a 70kg person will burn about 260 calories per 30 minutes of cycling equipment or 298 calories per 30 minutes while cycling outdoors at a moderate pace (19-22.4km/1 hour).

Cycling is a low-impact, weight-free exercise that doesn't put a lot of stress on the joints. This exercise also helps you build strength, increase insulin sensitivity, prevent the risk of heart disease, cancer and death.

Weightlifting

Weightlifting

Weight training is an exercise to lose weight fast

Weight training is a quick weight loss exercise if you want to quickly own a slim waist.

One 6-month study found that people who lifted weights three times per week (11 minutes at a time) increased their metabolic rate by an average of 7.4%, meaning they burned 125 calories. /1 day. Many studies have also shown that your body will continue to burn calories after hours of weight training compared to aerobic exercise.

Weight training can help you build strength, promote muscle growth, increase metabolic rate, and burn calories after exercise.

Exercise HIIT

Exercise HIIT

High-intensity interval training (HIIT) is part of an effective weight-loss cardio workout. HIIT refers to short bursts of intense exercise alternating with periods of recovery.

Typically, a 10- to 30-minute HIIT workout will help you burn a lot of calories. A study of 9 healthy men found that HIIT burned about 25–30% more calories per minute than other exercises such as weight training, cycling, and running on a treadmill.

HIIT can help you burn more calories while spending less time exercising. Many studies also show that HIIT is especially effective at burning belly fat and helping you reduce your risk of chronic diseases.

Choose an exercise like brisk walking, jogging, jumping, or cycling, and then do high-intensity interval training. For example, you use all your strength to cycle for 30 seconds, then pedal at a slow pace for 1-2 minutes and then repeat this cycle for 10-30 minutes.

Swimming

Swimming

Swimming is an exercise to lose weight fast

Swimming is one of the fastest weight loss exercises for you to quickly get in shape. Harvard Health estimates that a 70kg person will burn about 233 calories per 30 minutes of swimming.

The type of swimming you choose also affects how many calories your body burns. Every 30 minutes, a 70kg person will burn 300 calories in backstroke, 372 calories in breaststroke, 409 calories in butterfly, and 372 calories in waterstroke.

Swimming 3 times per week (60 minutes each) will significantly reduce body fat, improve flexibility and prevent the risk of heart disease. This exercise is also low impact on the joints, so it is suitable for people with injuries or joint pain.

Yoga

Yoga

While yoga doesn't burn as many calories as other strength-training exercises, it offers many additional health benefits to promote weight loss.

Harvard Health estimates that a 70-pound person will burn about 149 calories per 30 minutes of yoga. What's more, people who participated in two yoga sessions per week (once every 90 minutes) lost an average of 3.8cm in waist circumference.

The benefits of yoga are to help you improve flexibility, strengthen muscles, correct posture, prevent cardiovascular disease, bone diseases... You can refer to yoga exercises at home or Go to the gym for expert support.

Practice Pilates

Practice Pilates

Pilates exercises are quite suitable for beginners because the movements are usually quite gentle.

According to a study published in Acefitness, a person weighing about 64kg will burn 108 calories in 30 minutes of beginner Pilates or 168 calories on an advanced course for the same time. You do Pilates 3 times per week (90 minutes / 1 time) will help significantly reduce the waist, abdomen and hip area.

Pilates has been shown to help you relieve lower back pain, improve strength, balance, flexibility, endurance, and overall fitness level. You can watch videos to do Pilates at home or sign up for Pilates classes.

To enhance weight loss while doing Pilates, incorporate a healthy diet or incorporate other forms of exercise like weight training or cardio.

You should note that you should not lose weight too quickly because this can cause negative effects on your health. Some of the health risks you may face are gallstones, dehydration, fatigue, malnutrition, headaches, irritability, constipation, hair loss, and irregular menstrual cycles. Experts recommend losing only 0.5 - 1.36 kg or about 1% of your body weight per week. Moreover, if you lose weight quickly, there is also a risk of gaining it back quickly.

Factors affecting the effectiveness of weight loss

In fact, many people perform quick weight loss exercises but still do not achieve the desired effect. So what factors affect your weight loss effectiveness.

Some of the factors below can determine your body weight:

• Weight: People who weigh more tend to lose more weight. However, the number of calories burned is similar.

• Age: Older adults tend to carry more fat mass but less muscle mass than younger people. This cause will cause the elderly to reduce metabolism and affect the weight of the body.

• Gender: Women often have a larger percentage of fat or muscle than men, which affects metabolism. As a result, men tend to lose weight faster than women, even though both sexes burn a similar number of calories.

• Diet: You will lose more weight if you follow a low calorie weight loss diet.

Factors affecting the effectiveness of weight loss

• Quality of sleep: Studies have found that sleep deprivation can slow weight loss and even increase cravings for unhealthy foods.

• Health factors: People with conditions such as depression and hypothyroidism may lose weight at a slower rate.

• Genetic factors: If your family member is obese, you are also at risk of becoming obese and having difficulty losing weight.

Above, Health Life For You has shared with you basic home gym exercises to help reduce belly fat, slim your waist quickly and effectively. What are you waiting for, do not apply today to own the body of your dreams.

You need to be patient to perform quick weight loss exercises, not over-exercise or eat irregularly. You choose for yourself an exercise that you like and then create a habit to practice to own a slim body.

Hopefully, through the above article, you have a better understanding of Does walking reduce belly fat, how to walk to reduce belly fat is correct as well as how to lose weight quickly. Follow the new articles on Health Life For You to stay up to date with useful information about Health And Exercise !

Thanks Very Much !

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