Exercise to lose weight: which are the most effective

There is no doubt that the best exercise to lose weight is the one that gives us the possibility of spending more calories in the least amount of time possible. And, in addition, this energy consumption is greater in terms of caloric consumption. The key is not only to exercise to lose weight, but to compensate for that weight loss with muscle exercises, which allow you to lose fat but gain muscle.

The exercise, practiced regularly at least three times a week (and for 30 minutes a day), is essential when you want to enjoy good health. There are several benefits of the exercise, especially in the one we find in the one that is practiced on a regular basis each week, and at the right time and time. Not in vain, not only is it useful to take care of health, but also to lose weight and lose weight.

In what precisely refers to the exercise to lose weight more suitable and interesting, highlighting aerobic activities such as riding a bike, dancing, running or walking. But for how long should we practice it, how many times a week, and above all, what kind of physical exercise to choose?

How many calories are burned according to the physical exercise we do

Most experts agree that aerobic exercise is the most appropriate when it comes to losing weight. Why? Fundamentally because they help improve the activity of our metabolism, by increasing its ability to transform fat into a source of energy for the body. It has a moderate intensity, which by maintaining it between 30 to 60 minutes helps improve health and cardiorespiratory fitness.

Among other aspects, it strengthens the heart and lungs, provides better cardiovascular conditioning, is useful to reduce fat (being extremely suitable when you are overweight), and is also useful to increase healthy cholesterol levels.

But how many calories are burned for hours, depending on the type of physical exercise we are going to practice ?:

  • Run:up to 606 calories per hour.
  • Trekking:up to 438 calories per hour.
  • Walk:up to 314 calories per hour.
  • Spinning:up to 600 calories per hour.
  • Swimming:up to 423 calories per hour.
  • Cycling:Up to 292 calories per hour.

Likewise, depending on whether the physical exercise is practiced or not in the gym, depending on the type of activity, the calories burned per hour are the following:

  • Step:Up to 500 calories per hour.
  • Running on the tape:up to 650 calories per hour.
  • Body Pump:Up to 500 calories per hour.
  • Elliptical:up to 450 calories per hour.

The best? Combine aerobic with anaerobic exercise

But to lose weight properly with the practice of physical exercise, and also to do it properly, it is vitally important that the loss of fat is complemented by the increase of the musculature. Since, in contrary way, not only we will be losing fat but also muscles. So, Muscle exercises offer the possibility of fighting flaccidity, so common in fat loss.

Most experts advise to perform, at least, strength training exercises twice a week, using weight machines to help define the body. In this sense, for example, it is appropriate to perform a weekly minimum of 150 minutes of moderate aerobic exercise, or 75 minutes of intense aerobic exercise, and strength training twice a week (1).

In summary, some simple tips for practicing exercise and losing weight

When it comes to practicing exercise to lose weight, especially that which is practiced mainly with this basic objective, it is advisable to follow a series of guidelines or basic questions:

  • The exercise should last 30 to 60 minutes, since after half an hour we start to burn fat. Therefore, it is best to try to dedicate a minimum of 45 minutes in a row to physical exercise.
  • It is best to exercise at least three days a week. In case you can more days, well even better.
  • Do not forget to never drink enough water after finishing the exercise. In this way you will replenish the liquids that you have lost during the same (eye, do not confuse liquids with burnt fats, they are very different things).
  • And as it can not be less, it is essential to stretch before and after the exercise.
See References

(1) Mayo Clinic. June 13, 2018. Exercises to lose weight: calories burned in 1 hour. //www.mayoclinic.org/es-es/healthy-lifestyle/weight-loss/in-depth/exercise/art-20050999 This article is published for informational purposes only. You can not and should not replace the consultation with a Nutritionist. We advise you to consult your trusted Nutritionist. ThemesSlimming Exercise

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