The best weight-loss exercises are those that burn a lot of calories in a short time, such as running or swimming. But to effectively lose weight and maintain results, it is also critical to combine them with strength training exercises that must be performed in the gym, under the supervision of a physical trainer.
Aerobic exercises, such as walking and running at a brisk pace, increase heart rate and burn more calories, while endurance exercises, such as strength training, promote muscle hypertrophy, which increases muscle size, increasing a person’s ability to burn calories even at rest.
However, exercises that are considered better for weight loss are aerobic, including:
Strength training is one of the main activities for those who want to lose weight, because from their usual practice it is possible to increase muscle mass, as well as endurance, strength and flexibility. The higher the muscle mass, the more the person can burn calories at rest, thus favoring weight loss. However, for this to happen, it is important that the training is regular and that the person follows a balanced and healthy diet.
Number of calories lost: The number of calories burned during a weight training can range from 300 to 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 fitness. , weight, physical and genetic structure. But this value can be even higher because, as muscle mass increases, calories continue to burn up to 48 hours after exercise, including rest, as long as the person trains moderately to intensely, continues to exercise and eat healthily.
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HiIT, or High Intensity Interval Training, is a set of exercises that must be performed in high intensity to speed up metabolism and promote the burning of as much fat as possible. The exercises are performed intensely to significantly increase the heart rate and are therefore more suitable for those who are already performing a certain type of physical activity, although there is a HIIT training for beginners, but consisting of a series of easier exercises.
Number 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 for the body to continue burning calories, even after the end of physical activity, it is important that it is done under the guidance of a physical education professional, as it is possible to achieve and maintain intensity. year-round high.
Crossfit training is also quite intense and requires greater cardiorespiratory capacity, since the training is done in a high intensity circuit with little rest time between exercises and joint mobility, thus being more suitable for people who are more accustomed to going to the gym. . In this type of training different weights, ropes, tires are used and many times the exercises are performed, outside the gym or outdoors.
Number of calories lost: This type of exercise can help you burn up to 700 calories per hour. To promote calorie burning, weight loss and muscle mass gain, it is important that crossfit be guided professionally, especially if the person is a beginner in sport, is sedentary or has joint limitations. Discover crossfit exercises for beginners
Dance classes are a dynamic way to improve cardiorespiratory condition, strengthen and tone muscles, increase flexibility and have fun, as well as being a great way to burn calories and lose weight.
The number of calories lost: Calories burned vary depending on the style of dancing and the time it is practiced. In the case of forr, for example, it is possible to lose about 400 calories per hour, while in zumba it is possible to have an average spend of 600 calories per hour of exercise. However, to burn this amount of calories it is necessary that the activity is carried out intensively.
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 improved cardiorespiratory capacity and fitness, muscle building and endurance, as well as improving self-esteem.
Number of calories lost: The average calorie expenditure of Muay Thai practitioners is approximately 700 calories per workout. The number of calories lost as a result of Muay Thai training varies depending on the intensity of the workout and the physical preparation of the person, reaching up to 1500 calories lost per workout when the person trains intensely and already has a very good physical preparation.
Spinning classes are held at different intensities, but always by bike. These courses, in addition to promoting high caloric expenditure and promoting weight loss, also promote muscle development, fat burning in the legs and improve cardiorespiratory endurance.
Number of calories lost: In this exercise it is possible to burn around 600 to 800 calories per hour. To increase the caloric expense of spinning classes, it is necessary for the person to take the course as requested by the instructor.
Swimming is a complete exercise, because in addition to promoting better fitness, it is also about strengthening muscles and promoting fat burning. Even if the bumps are not too strong to get to the other side of the pool faster, it requires constant effort, with few downtimes. When the goal is to lose weight, you not only have to get to the other side of the pool, you have to maintain a steady and strong pace, that is, you can cross the pool swimming on all fours, for example, rest”.
Number of calories lost: This physical activity can cause up to 400 calories to burn, as long as the person keeps up and stays moving.
Aquatic aerobics are also ideal for weight loss and improving cardiorespiratory condition. As the water relaxes, the tendency is to slow down, but if you want to lose weight, it is ideal to be in a class with the same goal, because exercising at a pace that allows the elderly to stay healthy 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 if this happens, you should always be on the move, enough to keep breathing with difficulty.
Career workouts are great for calorie spending and fat burning, and can be practiced both indoors and outdoors. It is important that the race is always done at the same pace and, preferably, intensely. It can start at a slower pace, on tape or outdoors, but each week you need to increase the intensity to achieve better goals.
For people who aren’t used to running or who are starting physical activity, running may not be the best way to initially promote caloric spending. Therefore, it may be recommended to start aerobic exercises by walking until the person feels able to start running. Discover a weight-loss walking routine.
Number of calories lost: The caloric expense of running can range from 600 to 700 calories per hour, but the person must keep a good pace, not take many breaks and that the effort made to perform the activity is able to leave the person panting, unable to speak during the race. Here’s how to start running for weight loss.
Body pumping classes are a great way to burn fat because it is done with weights and steps, working the main muscle groups, which promotes their strengthening and increased endurance, as well as improving cardiorespiratory capacity, as this requires better conditioning. Exercise.
Number of calories lost: Body pumping classes promote a calorie expenditure of up to 500 calories per hour, but this should be done at the pace and intensity indicated by the instructor.
Ideally, divide the training time between aerobic and strength 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, in which case it is recommended to focus on homemade energy drinks. See how to prepare by watching our nutritionist’s video:
When initiating any type of physical activity, you should undergo a professional evaluation to control weight, fatty folds and pressure. In addition, it is important to indicate your intentions, whether weight loss, toning or hypertrophy, so that the training indicated by the instructor can be adapted to the objective. The ideal frequency is 5 times a week, with a minimum of 30 minutes a day, with moderate or vigorous intensity.
Training usually starts with aerobic exercises, such as a bike or treadmill, and then the student can go to class or do the training in the weight room. As the student gains strength, class exercises or rhythms should be more difficult, requiring greater and better effort from the muscles and heart.
To lose 1 kg of fat per week, or 4 kg of pure fat per month, you should perform an exercise that burns about 600 calories per day, 5 times a week, in addition to daily strength training.
To achieve the desired caloric burn, exercise should be performed for 1 hour and the heart rate should be kept within the ideal range, which should be around 80% of its maximum capacity. However, this ability will depend on your fitness, age and intensity of exercise. Exercising below these values won’t help you lose weight, but it can bring other health benefits, such as improving cardiorespiratory condition.
For additional help, it is advisable to purchase a small digital device called a pedometer that indicates the number of steps the person has taken per day. This device can be purchased from sporting goods stores, department stores or online. But it’s important to follow the advice of taking at least 10,000 steps a day.
It is also possible to do aerobic and muscle development exercises at home, which is a good way to burn fat. It is possible to walk quickly down the street every day, run from small distances and increase the distance each week. Here’s how to do a fat-burning career workout.