If you found this page, then you are one of the determined ones. In this piece, we will be sharing with you some workouts for losing weight.
There are lots of weight loss programs and products on the market today, some of which actually work. Undoubtedly, there are also lots of phoney weight loss programs, diets, and products out there, so, it is good to carry out thorough research before opting for any one. This is just general advice by the way.
One thing exercising has that no other weight loss program has a sense of accomplishment and feeling of invigoration that comes after exercise. You may take some products and lose weight, but, it will not instil discipline or good habits in you. Let’s go into the details of what you can get from exercising.
Workouts for losing weight – The benefit of exercising
Exercise offers so many benefits to all aspects of our lives. Regular exercise positively impacts several aspects of our life: physical, mental, emotional, and psychological. The health benefits of regular exercise also include extended longevity. Let’s dive into it:
Workouts for losing weight – Exercise helps improve our mood
Exercising can help us to reduce depression, anxiety, and stress. This is because exercising triggers changes in the regions of the brain, where stress and anxiety are regulated. Exercising also helps to improve brain sensitivity for serotonin and norepinephrine, hormones that relieve feelings of depression.
Exercise also triggers the production of endorphins. Endorphins are known to aid in the productions of positive feelings as well as alleviate painful feelings.
Exercises have also helped to reduce symptoms of anxiety and improve mental awareness. The benefits of exercise when it comes to our mood does not necessarily depend on the intensity of each workout session.
Exercise helps improve muscle tone and bone strength (Workouts for losing weight).
Exercising helps in building and maintaining strong muscles and bones. Naturally, physical activities such as weightlifting or sprinting can stimulate muscle growth, especially when coupled with adequate nutrition.
As we get older, we tend to lose muscle mass and function, which may lead directly to disabilities or injuries. However, if we remain physically active by exercising regularly, we can maintain our strength and prevent muscle loss as we age.
Earlier in life exercises helps to build bone density which comes in handy later in life in the prevention of osteoporosis.
Exercising increases our energy levels.
After a workout session, we tend to feel tuckered out. Over time as we continue the same routine, we tend to view and immunity, and this is possible because our body adjusts to the energy demands we have put on it and increases the energy output required to get through the day.
Regular exercise is over time reduces feelings of fatigue, especially for People who have chronic fatigue syndrome. Exercising has been the only practical course of treatment for such people.
Exercising reduces your chances of chronic diseases.
Most chronic diseases have been directly linked to a lack of regular physical activity. This Discovery adds up as regular exercise has also been proven to improve the body’s sensitivity to insulin. Exercise also helps to maintain cardiovascular fitness as well as body composition, consequently reducing blood pressure and blood fat levels.
Short term effects of lack of regular exercise include a significant increase in belly fat which is linked to an increase in the risk of developing heart disease or type 2 diabetes.
Exercising is also good for the skin.
Exercising can stimulate blood flow to the skin cells and consequently delay the appearance of ageing. Regular exercising also helps in the natural production of antioxidants in the body which protects all the cells in the body, including skin cells.
Exercises improve brain health (workouts for losing weight)
Exercising helps to improve brain function and memory retentiveness. When you work out, your heart beats faster, and as a result, the supply of blood and oxygen to your brain also increases. Exercising also stimulates the production of hormones that enhance the growth of brain cells. By merely preventing chronic diseases, exercises can protect your brain as most chronic diseases affect the function of the brain. By exercising the hippocampus, the parts of the brain that is vital for learning and memory grow in size. As a result, mental function is improved. Exercising also reduces the chances of developing Alzheimer’s disease and schizophrenia.
Exercising helps us relax and get quality sleep.
When we exercise, we tend to deplete our energy reserves. As a result, our body is forced to relax much more quickly, and we tend to sleep much better.no matter what form of exercise you choose to adopt the results and effect on your sleep quality remains the same.
Exercise can help in the alleviation of chronic pain.
In the past, people suffering from chronic pain were usually advised to rest and remain inactive for a period of time. However, in recent times, studies have shown that exercise helps to relieve chronic pain much faster while improving the quality of life. In addition, exercising as well as physical activity improves our body’s tolerance to pain.
Exercises can also improve sex life.
Regular exercises can boost your sex drive. People that engage in regular exercises have strong cardiovascular systems, good blood circulation enhanced flexibility, and toned muscles are required for quality sex life.
Regular exercises improve once sexual performance as well as sexual pleasure. It can also increase the frequency of sexual activities.
A better understanding of the benefits you stand to gain from quality exercises will serve as an additional motivation for every workout session. A motivating workout session is an optimal workout session. If you aim to lose weight, here are 10 of the Best Exercises for weight loss.
- Jumping rope. This calorie sucking workout is far from child’s play. If you’re jumping an average of 120 skips per minute, you can burn between 660 to 950 calories in an hour. With so many calories burned coupled with the right diet, your fat is guaranteed to melt away in a relatively short period. Not only is this work out great for your legs, but it also serves as a cardio workout and a full-body workout challenge. If you want to engage your arms and shoulders, even more, you can try using a weighted jump rope.
- Stair sprints/Running uphill. You can expect to burn between 639 to 936 calories in an hour with this workout. To burn more calories, you should try sprinting at a pace that you can only maintain for about 20 seconds. After a recovery run at a reduced intensity. This should take about 40 seconds. Resume the intense sprint for another 20 seconds.
- Cycling. You can burn an average of between 568 to 861 calories in an hour with this workout if you want more of a challenge increase the intensity of your paddling at intervals while maintaining a steady or low-intensity ride.
- Running. Our list would not be complete without good old-fashioned running. You can expect to burn between 566 to 839 calories in an hour if you run at a PACE that will complete a mile in 10 minutes. The best way to get the most out of this workout is to run at a steady pace of about 70% effort. That way you can run for longer and burn extra calories over the course of the day. If you want to burn more calories during and after your workout, include short breast of sprints or simply run faster while you jog. You can keep your work to rest ratio at 2:1. That means that if you jog for 60 seconds, your rest should not be more than 30 seconds.
- Kettlebell circuit workouts. This workout can help you get rid of between 552 to 822 calories in an hour. If you want to continue exercising for a more extended period of time, simply switch between upper body and lower body. That way, while your upper body is resting your lower body is exercising and vice versa. Kettlebell circuit workouts include kettlebell squats, kettlebell swings and kettlebell push presses. After you complete all three workouts, you can rest for between 15 to 20 seconds before your next set.
- Stationary bike. This is another classic workout that has been tested and proven over time. You can expect to burn between 498 to 7 and 38 calories on your stationary bike in an hour if you run at a vigorous pace. To get the most out of this exercise, start with 10 seconds of an intense pedalling of over 100 RPMs. Follow that up with 50 seconds of rest, before moving on to 15 seconds of sprints and 45 seconds of rest. Follow that up with 20 seconds of sprints and 40 seconds of rest. As you progress your sprints, increase the resistance.
- Rowing machine workout. This is another workout that involves a piece of gym equipment. You can help to burn between 481 to 713 calories in an hour if you work out at 150 Watts. To get the most out of this exercise, roll in high-speed 1-minute intervals at 150 Watts or more. Rest for 30 to 60 seconds. Your rest should be active rest periods which can be done by alternating between planks, squats and push-ups.
- Loaded kettlebells. If done properly, this workout can help you break between 476 to 705 calories in an hour. Simply walk with weighted kettlebells. A Bonus advantage of this workout is that it helps you practice a strong posture and efficient core control. To get the most out of this workout, start by walking with two kettlebells carried above your head. When you feel tired, and you need to stop, lower the kettlebells to the front racked position and continue walking. When you feel like you need to stop again, drop the kettlebells to your signs and then push till you can’t walk anymore. At the end of this cycle, take a 2-minute rest, then repeat.
- Stairs. Ever heard that it is better to take the stairs instead of the elevator? Well, it’s for a good reason. Taking the stairs can burn calories. In fact, you can bring between 452 to 600 calories per hour if you take the stairs at the pace of 77 steps per minute. If you want to get the most out of this workout, you can hold between 1 to 5 pounds of weight in each hand to engage your upper body as well. It doesn’t matter if you use a Stairmaster or the traditional steps, you can get the desired results if you work out consistently and properly.
- Walking. Our list would be incomplete without the easiest and most effective workout there is: walking. Done properly, you can expect to burn between 300 calories to 300 and 34 calories in an hour if you maintain an average pace of 4 miles per hour. The best thing about walking is that beginners can start exercising without having to overly exert themselves or purchase pricey equipment. It is also a low-impact exercise, so your joints will not hurt. It is also really easy to fit work into your daily routine. You can simply take a walk during your lunch break.
Or you can take evening strolls, preferably with your pet. If you work relatively closer to your home, you can walk home after work. For beginners, you can aim to walk for an average of 30 minutes. Do this three to four times a week and slowly increase the duration and frequency of your walks as your body adjusts.
It is important to note that exercises are naturally meant to burn calories. However, the best way to get all these advantages is to be consistent and keep a positive attitude. Also, you need to set realistic goals when monitoring your progress. Finally, exercises are great for losing weight, but you also have to regulate your calorie intake as well. There you have it, these are effective workouts for losing weight.