The Two Most Effective Types of Exercise for Weight Loss
Creating an exercise schedule to lose weight feels like a major undertaking. However, with knowledge and commitment you can achieve your goals. Learn more about the connection between weight loss and exercise training, and find out how often to work out.
There are many different types of exercise training each with varying advantages and disadvantages. For weight loss, you need to create a calorie-deficit and burn fat. Cardiovascular training is typically high energy, and thus burns the highest number of calories, while strength training builds muscle and decreases fat through motion and resistance. That makes these the two the most effective types of exercise for weight loss.
Cardiovascular training is any activity that gets your breathing and heart rate up. This strengthens your heart and burns considerable calories. Adding intensity by going faster increases the calories burned as well. You can also perform these activities more often than other types of training without much of a heightened risk of injury. Types of cardiovascular activities include running, cycling, hiking, swimming, dancing, and aerobics.
Strength training exercises create resistance, most often with weight, against the movement you are trying to do. The number of times you perform the movement is the number of reps. Progressively increasing the weight/resistance and number of reps will continually work the muscles further. This raises your body’s lean muscle mass while decreasing fat. Types of strength training activities include calisthenics, weight lifting, using resistance bands, and even yoga.
According to WebMD.com, to lose weight, engage in at least 200 minutes of moderate intensity exercise per week. Increases in intensity, repetitions, and resistance will result in faster weight loss, though it is going to take time regardless. Vary the activities you choose to do in your workouts to avoid hitting a plateau. This also makes it more fun which will increase the likelihood of sticking to it. Schedule your workouts and treat them like appointments to keep yourself accountable. It is also important to take at least one rest day to allow your body and mind to recover.
The Scientific 7-Minute Workout is an ideal workout routine for weight loss. It utilizes twelve moves that are cardiovascular, such as the jumping jacks, strength training, such as the plank, and even a combination of both, such as the lunges. The simple exercises use muscles all over the body, resulting in a total body work out and fat burn that can be done nearly anywhere. Additionally, the high intensity intervals allow it to be tremendously effective in a much shorter amount of time than traditional training routines to fit into even the busiest of schedules.
You have to put in significant effort if you want to lose weight. Employing both cardiovascular and strength training will make your workouts the most effective they can be. In combination with maintaining a healthy diet, creating and sticking to an efficient exercise schedule will enable you to accomplish your weight loss goals.