With the launch of new weight-loss products and programs in the market almost everyday, overweight people are opting for more and more short-cut methods, magical ‘pills’ and zero-effort solutions to achieve weight loss. However, the fact is that you cannot lose weight too fast. You will need to exercise regularly and strictly take a controlled diet, in order to achieve weight loss on a sustained basis.
Although all forms of exercises are beneficial in some way or the other, one should stick to an exercise routine comprising of exercises which are permissible for one’s age, body type and health condition. Cardio exercises such as brisk walking, jogging, swimming, cycling, ascending/descending stairs (stepping), elliptical training, dancing or rowing, stimulate fat burn in the body if performed continuously for about 20 minutes (at the correct heart-beat rate).
The 5 best exercises for weight loss include –
1. Walking is the most recommended exercise for losing weight, which is found to be easy, safe and effective. It elevates the body’s metabolic rate, which aids in rapid fat burning. Remember to tuck your stomach in, take smaller strides, hydrate your body periodically and swing your hands on your sides as you continue to walk briskly in order to maximize the benefits out of your exercise.
2. Jogging continuously for 20 minutes at the optimum heart rate aids in appreciable fat burn and subsequent weight loss. But it has certain drawbacks. The knee joint, legs and the ankle can get hurt if very obese people try to jog because the entire weight is thrust suddenly on the legs, knees and feet. It may also lead to sudden glucose dips as the body tends to use up the readily available carbohydrate as source of fuel, instead of metabolizing and burning the accumulated fat in the body.
3. Swimming is yet another complete body workout, which works almost all the major muscle groups in your body. It is an excellent exercise for weight loss, especially for pregnant ladies, older people who suffer from weak limbs and brittle bones or for people suffering with arthritis. It eliminates the risk of joint pains, or the risk of injury or trauma due to high impact exercises. It also greatly improves the capacity of your lungs.
4. Elliptical training is a low-impact complete body workout, which combines the benefits of walking, stepping as well as cycling in one single exercise. However, the strain on the joints, bones and muscles are greatly reduced while you achieve higher calorie burnout, improved lung capacity and increased heart rate from this excellent exercise.
5. Cycling elevates the body’s metabolic rate, thereby aiding in faster fat burn and rapid weight loss. It also improves blood circulation and lung capacity. This form of exercise is best suitable for people with knee-joint pain or weakened leg muscles, who cannot run or jog comfortably. During cycling, a person sits on the seat and therefore, the entire body weight is shifted on to the seat instead of the knees and legs.