Regular exercise is an important part of effective weight loss. Research consistently shows that regular exercise, combined with healthy eating, is the most efficient and healthful way to control your weight.
Physical activity creates a situation wherein we are able to use up more calories than we consume. Without it, the excess calories from the food we eat will be stored as fat and add up to our weight.
But with all the fitness and exercise fads out there, it can be hard to tell which type of exercise is actually best for your aim of losing some weight.
Different Types Of Exercises For Weight Loss
Below, you will find a list of the types of exercises which are found to contribute and bring about weight loss:
Aerobic exercise is any continuous activity that raises your heart rate to between 65 to 80 percent of its maximum. Aerobic exercise causes fat burning by immediately raising your metabolism during the exercise. Also, the metabolism continues to run higher for several hours after.
Cardio training is categorized into two groups: low and the high intensity group. Recent studies have shown that high intensity cardiovascular exercises like sprinting, jumping rope and swimming are more effective in promoting weight loss compared to slow and steady low intensity workouts like walking and bicycling.
Resistance training is any exercise that causes the muscles to contract against an external resistance. External resistance being anything from dumbbells, rubber exercise tubing, your own body weight, bricks, bottles of water, or any other object that causes the muscles to contract.
Resistance training can add muscle to your body while helping you to lose weight and body fat. Studies have shown that resistance training can elevate metabolism for up to 48 hours after a workout; thus resulting in more calories burned.
The secret to effectively lose weight with resistance training is to do a combination of high-and low-intensity resistance exercises. High-intensity exercises meaning the use of more resistance with fewer repetitions and low-intensity exercises being the use of lighter weights with more repetitions.
Circuit training is basically short bursts of resistance exercises using moderate weights and frequent repetitions, followed quickly by another burst of exercise targeting a different muscle group. It is a very effective weight training method to achieve weight loss. It is a good way to incorporate the maximum amount of exercise volume into the shortest amount of time.
A circuit workout increases your strength and aerobic fitness and burns lots of calories. However, you don’t get the same level of conditioning as you would from doing your aerobics and strength training separately.
Interval training is a method of training that consists of alternating high intensity “work intervals” with low to moderate intensity “recovery intervals.”
There are many different approaches to interval training, and each involves factors such as the number of intervals per workout, the level of intensity of the intervals, the length of time of the intervals, and whether the intervals are performed on a specific type of equipment or not.
Interval training is an effective way to lose weight because it not only burns calories during the workout, it also causes metabolism to be elevated for several hours after the workout is over. However, this type of exercise increases your risk for over-training and other similar problems so it needs to be done no more than twice a week.
Each type of exercise has its own pros and cons. So it is basically up to you to choose which type fits your best. Finding the right kind of exercise means knowing your overall physical condition, your available time and as well as your personal preference. The key to finding success in losing weight through exercise to do it properly and regularly.