Being active is important for any weight loss or weight maintenance program. When you're active, your body uses more energy (calories). When you burn more calories than you consume, you lose weight.
To lose weight, most people need to reduce their calorie intake and increase their physical activity, according to the 2015-2020 Dietary Guidelines for Americans. In general, this means that to lose 1 1/2 pounds (0.7 kilograms) per week, you need to reduce your daily calories by 500 to 750 calories.
There are other factors that can influence this equation. You may need to reduce your calorie intake more to continue losing or maintaining weight, due to changes in your body over time.
Running, swimming, and cycling are great exercises, but they burn less calories. Resistance training is the solution.
Are you out of breath just after walking a few steps? Do you feel tired after climbing the floor? This indicates your breathing needs a boost and perhaps you need to shed some fat, so cardio is your best bet. Patience and perseverance can get you there. You just have to wake up earlier or find a little time each day that you can dedicate to your well-being. Start by walking to your office, or ride a bike, if possible. Use the stairs instead of elevators. Make small changes and see the compound effect they have on your body. On top of that, you can follow a plan Diet.
Resistance training is a physical exercise that requires high and low intensity and is primarily based on aerobic energy generation. “Aerobic” refers to everything related to oxygen demand, intake, and acquisition. It refers to the use of sufficient oxygen, which is met by energy stimulation during exercise through aerobic metabolism.
Whether you want to build muscle, lose weight, or improve your overall health, it can take some time to see the benefits of exercise. However, if you want your body to continue burning calories long after you've finished your workout, high-intensity resistance training is the way to go, as it boosts your metabolism and increases what's known as the "afterburn effect," or excess post-exercise oxygen consumption (EPOC).
How does resistance training help with weight loss?
A calorie deficit can lead to weight loss, which is why burning more calories is essential. Aerobic exercise can help you get there. These exercises control your metabolism and stimulate it to greater effect. If you want your heart to work effectively for weight loss, you should also consider your diet plan.
1. It helps burn more calories.
Increasing your heart rate through aerobic exercise means your heart will pump more blood. This requires burning calories. The more intense the aerobic exercise, the more calories it requires. For example, a brisk 30-minute walk for a 150-pound person can burn 150 calories.
2. Improve metabolism
A slight change in intensity can deliver unprecedented results. If you walk faster, climb hills, or jump faster, it will speed up your metabolism. Doing any activity or exercise with increased resistance requires more energy, which the body receives from burning fat. The reason behind the increase metabolism.
3. Increases calorie loss
If you are doing intense exercises To exercise Aerobic, so you don't need to go to great lengths with your diet plan. Just a few tweaks, such as controlling your fat and carbohydrate intake, will work. Just remember, don't replace the calories burned by eating more after a workout.
4. It's better than strength training.
Strength training puts stress on your muscles, which requires time to recover by relaxing. But aerobic exercise can be done more often, almost every day. It doesn't overwork your muscles, reducing your chances of injury.
What are the different types of resistance training activities that help with weight loss?
Aerobic exercise can do wonders if you do it regularly. Some exercises are better than others, but activities can be more effective because they can be part of your regular routine. A few examples include walking, jogging, and swimming, to start with.
1. Whole body activities
Exercises that involve both your upper and lower body can have an overall impact on your well-being. These activities can help you burn more calories by raising your heart rate.
2. Impact activities
Impact activities like brisk walking can have a greater impact on your metabolism than swimming or cycling. A higher metabolism means a better chance of burning calories.
3. High-impact activities
Activities such as jumping or running It can have a greater impact than walking. These high-impact exercises significantly increase your heart rate and metabolic rate, impacting your calorie-burning potential more than other activities.
High-intensity resistance training stimulates more oxygen at rest than low-intensity training.
Through metabolism, our bodies convert the food we eat into a chemical compound called adenosine triphosphate (ATP), which is used as fuel to provide the body with the energy needed for muscle activity, instead of oxygen.
“The higher the exercise intensity, the greater the stress, the greater the ATP production, and the more oxygen can be used to burn calories at rest,” says Steve Broniewicz, an exercise physiologist at New York University.
Heavy exercise with short rest periods makes the muscles twitch more quickly, providing more extra oxygen.
Fast-twitch muscles, used in resistance training and weightlifting, can generate more force and response time than slow-twitch muscles.
Steady-state (aerobic) cardio exercises burn less calories.
Running, swimming, and cycling are great exercises, but they burn less calories because their intensity is constant and they rely on oxygen to produce energy, leaving little oxygen to consume at rest to boost the metabolism.
More oxygen burns more calories.
Our bodies expend approximately 5 calories to consume one liter of oxygen. Therefore, the extra oxygen consumed after exercise can increase net calories burned (a calorie is the amount of energy required to heat one liter of water by one degree Celsius).
Excess oxygen consumption is affected by exercise intensity.
Not by its duration, so high-intensity interval training (HIIT) is the most effective way to stimulate the effect of excess oxygen consumption, as it requires the necessary energy to be provided much more quickly, to the point that we can only maintain high-intensity activity for a short period of time, because our energy quickly runs out, and the body uses oxygen to rebuild muscle proteins that were damaged during the exercise, even after it ends.
The extra oxygen regenerates the energy (ATP) that was consumed during exercise.
During recovery after exercise, blood oxygen levels are restored, to replace energy, and adjust body temperature to resting levels.
Effective exercises to lose weight through resistance exercises
There are many exercises that can benefit the body by improving blood circulation. You don't have to go to the gym to do these exercises. Some of these exercises can be done at home. So, find some time and get started.
1. Walking
The easiest way to burn calories and lose weight is by walking. Walking is a low-impact aerobic exercise that anyone can do. A moderate pace can work well to maintain a healthy weight-to-height ratio.
Duration
Walk for at least an hour.
burn calories
Expect to lose 300-400 calories.
2. Climbing stairs
One of the best cardio exercises for rapid weight loss, stair climbing can help you lose weight faster. You can climb a flight of stairs in your home. Climb the stairs for half an hour or so.
Duration
Climb stairs for at least 10 minutes and then gradually increase the time.
burn calories
You will lose about 1000 calories.
3. Kettlebell exercises
The kettlebell is a cannon-shaped weight that combines strength with aerobic exercise. It's an intense weight-loss exercise that can burn up to 20 calories per minute.
Duration
Do this for 10 minutes every day.
burn calories
Expect to lose about 200 calories per session.
4. Jump rope
It's a high-impact cardio workout that improves bone density, strengthens your legs, and promotes heart health. Also known as a plyometric exercise, this exercise involves keeping both feet off the ground. Jump ropes can help you burn calories really fast.
Duration
Do this exercise for an hour.
burn calories
Jumping rope for an hour can help you lose about 600 calories.
5. High-intensity interval training (HIIT)
High-intensity training involves alternating short bursts of intense exercise with a lower-intensity recovery period. You can perform a 20- to 30-second high-intensity exercise in 10-second intervals. This will make you sweat profusely and have you breathing through your mouth.
Duration
Extend the exercise to 20 minutes.
burn calories
Expect to lose about 200 calories in one session.
6. Rowing
If you enjoy a gentle breeze around a body of water, kayaking can be a great workout for you. This exercise isn't just for the upper body, as many might think. The entire body feels energized and your heart rate increases. Paired with strength training, the exercise can help you burn fat in less time.
Duration
Do this for an hour.
burn calories
Expect to burn 500-600 calories in one hour.
7. Cycling
Relive the childhood you used to hop on your bike and carefree ride. Cycling is an effective way to burn calories. The exercise can help boost your heart rate, strengthen your leg muscles, and help you burn calories faster.
Duration
Pedal around for at least 45 minutes regularly.
burn calories
Expect to lose about 400-600 calories.
8. Elliptical
This cardio workout will require a gym machine. You'll step onto an elliptical machine, which facilitates cardiovascular training but reduces stress on your knees and hips during the workout. While the impact on the body is lower, it's still a great workout that can burn 500-600 calories per hour for someone weighing around 80 kg. Increasing the intensity, speed, and resistance can help you expect even better results.
Duration
Do this for 30 minutes a day. 5 days a week, or a total of 300 minutes, is sufficient.
burn calories
Expect to lose about 300 calories in one session.
You can view the chart before deciding which exercise you want to start.
[Tabs]
[tab title=”Workout (per hour)” id=””]1- Exercise step
2- Stationery bike
3- Swimming
4- Walking 1.8 m/s
5- Running 2.23 m/s
6- Mowing the lawn
[/ Tab]
[tab title=”Calories burned” id=””]1- 325
2- 300
3- 200
4- 150
5- 270
6- 200
[/ Tabs]
How to Start a Cardio Program – Tips for Beginners
If you've never exercised before and are planning to start an aerobic exercise program, there are a few things to keep in mind.
- Choose one activity to start with, then gradually increase your speed to enter the high-impact aerobic zone. Among high-impact cardiovascular exercises, running and mountain climbing are particularly effective.
- Start walking three times a week at a moderate pace. This is one of the easiest cardiovascular exercises anyone can do at any time. It's also considered a good cardio workout for weight loss.
- At first, keep the time limited. Don't exercise for an hour or so. Start with 10 or 20 minutes of exercise, then increase the time.
- Increase the rate to 30 to 45 minutes at a stretch after a week.
- As your body gets used to the training, try interval training to increase your endurance and burn more calories in a quick time.
- When you get the hang of these exercises, try doing cardio 5 days a week and try to mix and match to increase output.
FAQs
Aerobic exercise is effective for shedding pounds gained from eating, drinking, or sitting for long hours at your desk. These exercises will leave you feeling refreshed and your breathing will improve. Some intense cardio workouts for weight loss can tone your entire body as well.
1. What is the best aerobic exercise for a flat stomach?
There are some excellent high-intensity cardio workouts for weight loss. Try skipping rope, cycling, jogging, swimming, and circuit training. Most experts believe the aforementioned cardio exercises can help you lose weight and achieve a flat stomach.
2. Is it good to do aerobic exercise every day to lose weight?
Cardio exercises increase endurance, muscle tone, and circulation and can help you lose weight. You should perform moderate to intense cardio every week, with a mix of strength-training activities twice a week. Whether or not you should do cardio every day for weight loss depends on your calorie intake, exercise intensity, metabolism, age, gender, fitness level, body fat percentage, and exercise schedule.
Aerobic exercise can help you lose weight and stay healthy. So, if you want to start with cardio, go ahead. Get up and go. See the change you can bring to your body and your life. A few minutes is all it takes to get back in the shape you've always wanted.
