The best exercises to lose weight are those that burn a lot of calories in a short time, such as running or swimming. But to lose weight efficiently and maintain results, it is also essential to combine them with weight training exercises that must be performed in the gym, with the supervision of a physical trainer.
Aerobic exercises, such as brisk walking and running, increase heart rate and burn more calories, while resistance exercises, such as weight training, promote muscle hypertrophy, which is increasing muscle size, which increases the ability to the person to burn calories even while resting. Still, the exercises that are considered the best for weight loss are aerobics, including 1. Bodybuilding
Weight training is one of the main activities for those who want to lose weight since from their usual practice, it is possible to increase muscle mass, as well as endurance, strength and flexibility. The more muscle mass, the greater the person’s ability to spend calories at rest, which favours weight loss. However, for this exercise, it is important that the training is regular and the person follows a balanced and healthy diet.
Amount of calories lost: the number of calories burned during a weight training can vary between 300 and 500 calories per hour, but this value depends on several factors, mainly the intensity, the type of training performed and the conditions related to the person, like the physicist. conditioning, weight, physical and genetic structure. But this value can be even higher, since, as muscle mass increases, calories continue to burn for up to 48 hours after exercise, even while resting, as long as the person trains moderately to intensely, continues to practice physical activity. and eat healthily
Learn about the health benefits of weight training. 2. HIIT training
HIIT training, or High-Intensity Interval Training, corresponds to a set of exercises that must be performed at high intensity to speed up metabolism and promote the burning of as much fat as possible. The exercises are performed intensively to significantly increase the heart rate and therefore it is more suitable for those who already do some type of physical activity, although there is HIIT training for beginners, they consist of a series of easier exercises.
calories losing amount: By doing this exercise you can burn up to 400 calories per hour. However, in order for this amount of calories to be reached and the body to continue burning calories, even after the end of physical activity, it is important that it be done under the guidance of a physical education professional, as it is possible to achieve and maintain a high intensity throughout the exercise.
3. Crossfit training
Crossfit training is also quite hard and needs greater cardiorespiratory capacity since the training is done in a high-intensity circuit and with little rest time between exercises, and the mobility of the joints, therefore, This exercise is more suitable for people who are more used to going to the gym. In this type of training different weights, ropes, tires are used and often these exercises are performed, outside the gym or outdoors.
Amount of calories lost: This type of training can increase in burning calories up to 700 calories per hour. To improve calorie burning, weight loss and increased muscle mass, it is important that the practice of Crossfit is guided by a professional, especially if the person is a beginner in this sport, is sedentary or has limitations in the joints. Check out Crossfit exercises for beginners 4. Dance classes
4. Dance classes
Could be the best way to improve cardiorespiratory fitness, strengthen and tone muscles, increase flexibility and have fun, as well as being a great way to burn calories and lose weight.
Amount of calories lost: the calories burned to vary according to the style of dance and the time practised. In the case of the forró, for example, it is possible to lose about 400 calories on 1 hour, on the other hand doing Zumba it is possible to have an average expenditure of 600 calories per hour of exercise. However, to be able to burn that amount of calories, it is necessary that the activity is carried out intensely.
5. Muay Thai
Muay Thai is a very intense and complete physical activity since it uses various muscle groups and requires physical preparation. Muay Thai training is very intense and promotes the improvement of cardiorespiratory capacity and physical conditioning, strengthening the number of calories lost: The average caloric expenditure of Muay Thai practitioners is around 700 calories per workout. The number of calories lost due to Muay Thai training it’s all about the intensity of the training and the physical look of the person, reaching up to 1500 calories lost per training when the person trains intensively and already have a very good physical preparation.