Exercises for Weight Loss

This article delves into various exercises for weight loss . Different forms of physical activity can significantly aid in weight loss by increasing the number of calories you burn throughout the day.

The amount of weight loss you can realistically expect may vary based on factors such as your age, dietary habits, and initial weight. Research estimates that approximately half of all American adults make an effort to lose weight each year.

Engaging in regular exercise is one of the most popular strategies for individuals looking to lose a few pounds. By burning calories, physical activity plays a crucial role in the weight loss process.

Beyond weight loss, exercise offers a multitude of additional benefits, including enhanced mood, stronger bones, and a lower risk of developing various chronic diseases.

Below, you will find a list of the most effective exercises for promoting weight loss.

Walking Walking is an accessible and convenient form of exercise, especially for beginners who may feel intimidated by more intense workouts or the need for specialized equipment. This low-impact activity is easier on the joints, making it suitable for a wide range of fitness levels.

According to the American Council on Exercise, a person weighing 140 pounds (65 kilograms) burns approximately 7.6 calories per minute while walking, whereas a 180-pound (81-kilogram) individual burns about 9.7 calories per minute.

A 12-week study involving 20 women with obesity revealed that walking for 50 to 70 minutes three times a week led to an average reduction in body fat and waist circumference of 1.5% and 1.1 inches (2.8 cm), respectively.

To begin, aim for walks of about 30 minutes, three to four times a week. As your fitness improves, you can gradually increase both the duration and frequency of your walking sessions.

Jogging or Running

While jogging and running may appear similar, the primary distinction lies in their pace: jogging typically ranges from 4 to 6 mph (6.4 to 9.7 km/h), whereas running is defined as a pace faster than 6 mph (9.7 km/h).

According to the American Council on Exercise, a person weighing 140 pounds (65 kilograms) burns approximately 10.8 calories per minute while jogging and about 13.2 calories per minute when running. For a 180-pound (81-kilogram) individual, the calorie burn is around 13.9 calories per minute for jogging and 17 calories per minute for running.

Research indicates that both jogging and running can effectively target visceral fat, often referred to as belly fat. T

his type of fat surrounds internal organs and is associated with an increased risk of chronic diseases such as heart disease and diabetes.

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