A. The 3 Best Types Of Exercise To Lose Weight In 2021, According To Trainers
Trying to lose weight? Before jumping on the treadmill and running away, know that not all types of exercises are the same. Some types of exercises can help you lose weight faster than others. You may need to adjust your exercise routine from time to time. It goes without saying that all types of exercise help increase your heart rate, which can help you burn calories. But after that, it can get confused. With so many options out there – and many claim to be the “best program” that will give you the “best results” – it can be confusing to figure out exactly which workout will produce the results you want for the time invested.
All exercises can help you lose weight, lighten your mood and have many other benefits besides losing weight. But if you’re feeling stuck in your current routine or want to try new exercises that can help you lose weight more efficiently and effectively, I’ve chosen three expert trainers below who will introduce you to the best exercises that will really help you lose weight.
The first exercise many people do when trying to lose weight is cardio. While cardio is great for increasing your heart rate and burning calories, it’s not the most effective exercise you can do to lose weight. Cardio is important for losing weight, but to really improve your results you need to add some exercises that will also strengthen your muscles. Cardio is an important part of any exercise routine and should be included in your weekly routine along with strength training.
a. Cardio vs. Intervals steady state training
Cardio is not the same as cardio when it comes to weight loss. Any type of cardio is important to a balanced exercise program, but the two main types of cardio are steady-state cardio and interval cardio.
- Cardio intervals: Cardio intervals can consist of any type of exercise you enjoy (running, jogging, walking, cycling), except alternating intense periods with periods of lesser intensity to recover, such as exercise. B. Run quickly. Intense periods are shorter (like one to two minutes) and you will typically recover about twice as much (two to four minutes) depending on your workout.
- Steady-state cardio: during steady-state cardiovascular training, eg. B. running or cycling at a constant speed. It effectively improves your stamina and endurance and helps you burn calories as your heart rate increases, although it is likely to remain below the interval range. When it comes to weight loss, research shows that interval training like HIIT is more effective than steady-paced cardio. Many people alternate stationary cardio session days with interval cardio days. There are many different cardiovascular exercises to choose from, such as cycling, running, walking and dancing, and just because losing weight is a goal doesn’t mean you have to do something that will stress your joints.
b. High Impact Cardio vs. low impact
While both forms of cardio are effective, low-stress cardio is a good option if you’re concerned that your joints are keeping up with your new exercise regimen or if you know that past injuries are preventing you from making strong movements. You can combine gentle aerobic exercises with bodyweight exercises, such as in this exercise under the LIT method, a low impact, high intensity exercise. “Low-impact compound movements are the best weight-loss exercises because these movements involve multiple large muscle groups, resulting in maximum calorie burning and joint easing,” said Justin Norris, personal trainer and co-founder of LIT Method. “Some of these exercises include squats, earthworms, modified burpees and walkers. All of these low-impact exercises are high-intensity movements that increase your heart rate and allow you to exercise more often. ”
2. Weight training
Weight training or lifting weights is one of the most effective ways to lose weight. Because? First, lifting weights can help you lose fat while building muscle, which is great for your metabolism. Muscle mass burns more calories than fat, which means that if you have more muscle, you will burn more calories every day, even while you sleep. Muscle mass doesn’t offset the nutritional side of weight loss, but it can help. Note that you can decide for yourself whether to use lighter or heavier weights, but both weight categories require a different approach to building muscle effectively. In general, lighter weights require more reps and sets, and heavier weights require fewer reps and sets.
Weight training often involves using dumbbells or weight machines, but you don’t really need any additional equipment to increase strength. Using your own bodyweight as resistance is a very effective and convenient training method, as dumbbells are virtually impossible to find online right now. “Strength training is the key to losing weight because the more muscle you have, the more calories you burn,” says Bryna Carracino, fitness coach and founder trainer of beRevolutionarie. “The more lean muscle you have in your body, the higher your metabolism, which in turn promotes healthy weight loss.”
a. Dumbbell squats
Dumbbells that rest over the shoulders or are pushed to the front shoulder at the back of the dumbbells. If you are a beginner, you can leave the dumbbells at your side.
Think of a squat as if you were sitting in a chair. Push your prey back and lower your body chest forward. Pull all ten toes off the floor so that you sit on the back of your body. When you start to climb back up, push the weight into your heels and contract your buttocks and hamstrings back to the upright position.
b. Medicine ball cutting wood
Start with your feet shoulder-width apart. Hold the medicine ball in your chest with both hands. Rotate your torso to the right and raise the medicine ball over your right shoulder. Squat down and rotate to the left, moving the medicine ball diagonally across your body until the ball is near the outside of your left foot.
Do a squat, then place your hands on the floor, jump back into the push-up position, and lower your body to the floor. Push your body back into a push-up position. Jump with your feet forward, land with the outside of your hands, and then jump as high as you can.
3. Compound motions
How do you combine aerobic exercise with strength exercise not only to burn calories but also to increase strength? “Some of the best weight-loss exercises are full-body compound movements done with cardio sessions,” says Brooke Taylor, a certified personal trainer and founder of the Ignite program. “A compound movement is a multi-joint exercise that aims to reach several muscle groups at the same time.“It’s so important to combine weights and cardio-interval training if you want to change your body composition, improve muscle mass and tone your supporting muscles. Taylor says.
a. Push up to reject triceps recoil on oar
“This exercise activates the body’s anterior and posterior chains, increases heart rate, and activates the body’s deep stabilizers,” says Taylor.
- Start in a plank position with your hands just below your shoulders holding the weights, your legs slightly wider than hip-width apart, and activating your core and glutes.
- As you inhale, lower your body to form a 90-degree angle at your elbow and exhale to push off the floor.
- Inhale gently, shifting your weight to the side as you exhale to maintain balance, pull your navel toward your spine while pulling your opposite elbow toward your chest, then straighten it back at waist level.
- Inhale to lower your arm, shift your weight to the other side and pull your arm toward your chest, kick back and lower.
- The goal is to keep your pelvis and spine consistently neutral, your abdominal muscles tense, and your center tense.
b. Burpee for bicep curls
- Start in a plank position with your shoulders just above your wrists.
- As you exhale, drop your legs onto the mat, lowering your sitting bones and curling your biceps.
- Inhale to lower your hands.
- Repeat for 15 reps.
B. Best Weight Loss Exercises, Ranked By Calorie-Burn
If you spend valuable time in the sweat of the day, you want to know if it’s really worth it, right? However, when it comes to the best exercise to lose weight, the confusion is REAL. Some people say cardio is the ultimate calorie burner, while others prefer weight training. Well, it’s time to set the record right. The reason why strength training has this prolonged calorie-burning effect? When you work at this higher intensity, your body needs more oxygen to recover and repair your muscles later, says Miranda. By choosing exercises that increase the afterburn effect, “you get more return on your investment in the long run,” she says. “Muscle is the most metabolically active tissue. The more we have, the more effective we are at burning calories throughout the day. ”
1. Jump rope
Yes, that blast from your playground past is a total torch runner. In addition, “jumping rope is ideal for developing coordination, calf and ankle strength, core strength, posture, and cardiovascular endurance,” explains Berkow. “It also helps to increase bone density, which protects against bone loss, osteoporosis and bone loss.” Ideally, the best way to start jumping rope is to go slow and do it in 20 to 30 second loops, suggests Berkow up front. Once you’ve mastered wrist movement and timing, work on increasing your speed and duration to burn more calories.
Whether you’re on a floor, on a race track, or on the sidewalk, moving at high speed during a sprint workout is guaranteed to keep your inner engine running. “Running is a maximal effort that requires a lot of strength from the buttocks and thighs,” explains Berkow. By alternating between peak effort and rest periods, you increase cardiovascular endurance and promote fat burning, she adds. To get the most out of your efforts, “you want to run at a pace that you can only maintain for about 20 seconds,” says Miranda. “Then do a recovery run at half the intensity but twice the time.”
“Kickboxing trains the upper body and torso without putting too much strain on the legs. So it’s great if you can’t jump or have knee pain while jumping,” says Berkow. In addition, kickboxing has been shown to improve cardio, strength, agility, balance, coordination, upper-body conditioning and aerobic strength, according to a study published in Muscles, Ligaments and Tendons Journal. And let’s be honest: hitting something really relieves stress. To get started, you should learn common boxing moves (such as jabs, crosses, uppercuts, and hooks) and be ready to incorporate squats, lunges, and ducks. Pro Tip: Learn manual work before starting footwork and reduce rest time between sets.
“Bicycling is great for ineffective cardiovascular exercise and for strengthening the knees and hamstrings,” says Berkow. “It’s an excellent form of cardio if you have knee pain while running or are recovering from knee problems.” In addition to improving aerobic and anaerobic function, taking breaks on an exercise bike has also been shown to be particularly effective in reducing body fat, according to a study published in the Journal of Education and Training Studies. For best results, “make sure to maintain good posture (chest up, shoulders back and down, and back straight) when riding a bike,” says Berkow. From there, “Adding sprint intervals with quick and recovery intervals and a moderate pace will burn more calories and result in more afterburn than a steady-state walk.”
One of the main reasons running is such an effective weight loss exercise? In addition to training the big muscles in the legs, it is very effective. “At every step, you need to lift your body weight off the ground,” says Berkow. If you’re just starting out (or if running regularly is bothering your ankles or knees), opt for intervals of running that alternate with intervals of jogging or walking. “If you’re new to running, use a 1:2 ratio between work and rest, or rest twice as long as you run,” recommends Berkow.
6. Kettlebell Circle
You haven’t taken the KB train yet? “Kettlebell circles or complexes (a series of moves you perform without losing weight) are my favorite calorie-burning exercises because they train strength and cardio,” says Berkow. “You lift weights so your heart rate stays high all the time, to build muscle and burn fat!” Key to KB’s success: “Include squats, swings, pushes, pulls and core movements to keep your whole body healthy. “Says Berkow. Tamir recommends alternating upper and lower body movements so you can last longer before you get tired.
“Rowing trains your whole body – buttocks, thighs, back, torso, hips and arms,” says Berkow. “It’s great for strengthening the back chain, also known as the back of the body.” Because it makes all your muscles glow, rowing speeds up your heart and helps build muscle. The result: Rowing can help eliminate body fat and increase metabolism, according to a study published in the journal Annals of Rehabilitation Medicine. Of course, correct form is key (and easy to miss): as you start with each pull, “first push your legs back, then your torso leans back about 45 degrees, then pull your arms to the chest,” says Berkow. To reverse the movement, extend your arms forward on your knees, rotate your upper body forward, and your legs return to the starting position. ”
8. Kettlebell straps loaded
“Carrying kettlebells (or dumbbells) is one of the best exercises you can do for your core and posture,” says Berkow. Using kettlebells is a full-body movement and can help build strength, especially as you increase the weight over time. To really burn calories, “your weights should be heavy paraenough that you feel like you need to use your buttocks,” explains Berkow. “Hold the weights at your sides with your shoulders down and back, chest open, back tense, abs tense, buttocks tight and shoulders and hips straight.”
If you just don’t like running down the stairs (or look like you’ve bruised your shin just waiting for it to happen), you can go up and still burn off the calories needed to lose weight. “Stairs burn a lot of calories and exercise your legs and hips, muscles that really need to be strengthened after a day of sitting,” says Berkow. According to a study published in the British Journal of Sports Medicine, stair climbing can not only promote fat loss, but also help lower your cholesterol and increase your anaerobic fitness.
10. Final thoughts
At the end of the day, you need to have a caloric deficit – from a combination of what you eat and exercise burn – to lose weight. Therefore, exercise is definitely the key to success, but just as important as reducing calories through diet and controlling the proportion of macronutrients. Remember, to rebuild muscle after a workout, especially after weight training, you need a lot of protein. Learning to calculate macros can sometimes be easier than counting calories, and some say it’s more effective. The key is to find out what metrics you need based on your goals. A professional calculator or macro can help you with this. Remember that good recovery habits are just as important as your exercise. When it comes to exercise, it’s not always better, and allowing your body to rest and regenerate is important. Failure to do so can lead to overtraining syndrome, which can cause injury, fatigue, difficulty sleeping, or setbacks in your goals.