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General Practice 2023

10 best exercises to lose weight

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10 best exercises to lose weight
10 best exercises to lose weight

The best exercises to lose weight are those that burn a lot of calories in a short time, like running or swimming. But to lose weight efficiently and maintain the results, it is also essential to combine these with weight training exercises that must be performed at the gym, under 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, favor muscle hypertrophy, which is the increase in muscle size, which increases the person's ability to burn calories even while resting.


Still, the exercises that are considered the best to lose weight are the aerobic ones, which include:

1. Bodybuilding

Bodybuilding is one of the main activities for those who want to lose weight, because from its regular practice, it is possible to increase muscle mass, as well as resistance, strength and flexibility. The more muscle mass, the greater the person's ability to spend calories at rest, thus favoring weight loss. However, for this to happen, it is important that training is regular and that the person follows a balanced and he althy diet.

Amount of calories lost: the amount of calories burned during a strength training workout can vary between 300 and 500 calories per hour, but this value depends on several factors, mainly intensity, type of training performed and conditions related to the person, such as physical conditioning, weight, physical and genetic structure. But this value can be even higher, since, as there is muscle mass gain, calories continue to be burned up to 48 hours after performing the exercise, including at rest, as long as the person trains moderately to intensely, continues to practice physical activity and have a he althy diet.

Learn about the he alth benefits of weight training.

2. HIIT Workout

HIIT training, or High Intensity Interval Training, corresponds to a set of exercises that must be performed at high intensity with the aim of accelerating metabolism and promoting the burning of as much fat as possible. The exercises are performed intensely to raise the heart rate a lot and therefore it is more suitable for those who already practice some type of physical activity, although there are HIIT training sessions for beginners, but which consist of a series of easier exercises.

Amount of Calories Lost: This exercise is capable of burning up to 400 calories per hour. However, for this amount of calories to be reached and the body to continue to burn calories, even after the end of physical activity, it is important that it is carried out under the guidance of a physical education professional, as it is possible to achieve and maintain the intensity high throughout the exercise.

3. Crossfit Workout

Crossfit training is also quite intense and requires greater cardiorespiratory capacity, since the training is performed in a circuit with high intensity and with little rest time between exercises, and joint mobility, being, therefore, 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 the exercises are often performed outside the gym or outdoors.

Amount of calories lost: this type of training can promote the burning of up to 700 calories per hour. To enhance calorie burning, weight loss and muscle mass gain, 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 some joint limitation. Check out crossfit exercises for beginners

4. Dance Classes

Dance classes are a dynamic way to improve cardiorespiratory capacity, strengthen and tone muscles, increase flexibility and have fun, as well as being a great way to burn calories and lose weight.

Amounts of calories burned: calories burned vary depending on the style of dance and the length of time it is practiced. In the case of forró, for example, it is possible to lose about 400 calories per hour, while in zumba it is possible to have an average expenditure of 600 calories per hour of exercise. However, to be able to burn this amount of calories, the activity must be performed intensely.

5. Muay Thai

Muay Thai is a very intense and complete physical activity, as it uses several muscle groups and requires physical preparation. Muay Thai training is quite intense and promotes the improvement of cardiorespiratory capacity and physical conditioning, muscle strengthening and endurance, in addition to improving self-esteem.

Amount of calories lost: the average caloric expenditure of Muay Thai practitioners is about 700 calories per workout. The amount of calories lost due to Muay Thai training varies according to the intensity of the training and the physical preparation of the person, reaching up to 1500 calories lost per training when the person trains intensely and already has very good physical preparation.


6. Spinning

Spinning classes are done at different intensities, but always on a bicycle. These classes, in addition to promoting high calorie expenditure and weight loss, also promote muscle strengthening, leg fat burning and improved cardiorespiratory endurance.

Quantity of calories lost: in this exercise it is possible to burn about 600 to 800 calories per hour. take the class as requested by the instructor.

7. Swimming

Swimming is a complete exercise, because in addition to promoting better physical conditioning, it is also able to strengthen muscles and promote fat burning. Although the strokes are not very strong to get to the other side of the pool faster, it takes a constant effort, with few downtimes. When the goal is to lose weight, it is not only necessary to reach the other side of the pool, it is necessary to maintain a constant and strong rhythm, that is, you can cross the pool by swimming crawl and turn on your back, for example, as a form of 'rest'.

Amount of calories lost: the practice of this physical activity can promote the burning of up to 400 calories, as long as the person maintains the rhythm and remains constantly moving.

8. Water aerobics

Water aerobics is also great for losing weight and improving cardiorespiratory capacity. As water relaxes, the tendency is to slow down, but if you want to lose weight, the ideal is to be in a class with the same purpose, because exercising at a pace for the elderly to stay he althy may not be enough to burn fat.

Number of calories lost: in this type of activity it is possible to burn up to 500 calories per hour, but for this to happen you must always be on the move, enough to stay breathing heavily.

9. Race

Running workouts are excellent for promoting calorie expenditure and fat burning, and can be done both in the gym and outdoors. It is important that the race is always done at the same pace and, preferably, intensely. You can start at a slower pace, on the treadmill or outdoors, but each week you need to increase the intensity to achieve better goals.

For people who are not in the habit of running or who are starting to practice physical activity, running may not be the best way to initially promote caloric expenditure. Therefore, it may be recommended to start aerobic exercise with walking until the person feels able to start running. Check out a walking workout to lose weight.

Amount of calories lost: caloric expenditure from running can vary between 600 and 700 calories per hour, but the person needs to maintain a good pace, don't take too many breaks and that the effort made to do the activity is capable of leaving the person breathless, without being able to talk during the race. See how to start running to lose weight.

10. Body pump

Body pump classes are an excellent way to burn fat because it is done with weights and step, working the main muscle groups, which promotes their strengthening and increased resistance, as well as improving cardiorespiratory capacity, since it requires greater physical conditioning to perform the exercises.

Amount of calories burned: Body pump classes promote caloric expenditure of up to 500 calories per hour, but it must be done at the pace and intensity indicated by the instructor.

The ideal is to divide the training time between aerobic exercises and weight training exercises, preferably 5 days a week, to lose weight effectively and continuously. During training, it is important to maintain the energy and hydration of the body, and in these cases it is recommended to bet on homemade energy drinks. See how to prepare by watching the video of our Nutritionist:

How to start exercising to lose weight

When starting any type of physical activity, you should undergo a professional evaluation to check your weight, fat folds and pressure. In addition, it is important to say your intentions, whether it is to lose weight, tone up or hypertrophy, so that the training indicated by the instructor can be adapted to the objective. The ideal frequency is 5 times a week, being at least 30 minutes a day, with moderate or vigorous intensity.

Usually training starts with aerobic exercises, such as a bicycle or treadmill and then the student can go to class or follow the training in the weight room. As the student gains resistance, the exercises or the rhythm of the class should be more difficult, demanding greater and better effort from the muscles and heart.

What exercise to do to lose weight fast?

To lose 1 kg of fat per week, that is, 4 kg of pure fat per month, you must perform some exercise that burns approximately 600 calories a day, 5 times a week, in addition to daily weight training.

To achieve the desired calorie burn, you should perform the exercise for 1 hour and keep your heart rate within the ideal, which should be approximately 80% of your maximum capacity. This ability, however, will depend on your physical conditioning, age and the intensity of the exercise. Doing exercises below these values will not help you lose weight, but it can bring other he alth benefits, such as improving cardiorespiratory capacity.

For extra help it is advised to buy a small digital device called a pedometer that shows how many steps the individual has taken per day. This device can be purchased at sporting goods stores, department stores or online. But it is important to follow the guideline which is to take 10,000 steps a day, at least.

Exercises to lose weight at home

It is also possible to do aerobic and muscle strengthening exercises at home, being a good way to burn fat. It is possible to walk quickly down the street daily, run for short distances and increase the distance each week. Here's how to do a running workout to burn fat.

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