Losing weight is the desire of almost all women who are (or consider being) with a few extra pounds. However, the task is not always easy. Weight loss requires discipline and persistence. Good nutrition is the basis of everything, but it is no secret that physical activity can force the battle against the balance!
According to Leandro Galende, Bachelor of Sports from the State University of Londrina (UEL), the most appropriate procedure to have a positive impact on body weight control is to practice the so-called aerobic exercises, with dynamic medium to long-term efforts, at a steady pace and of moderate intensity. "In this sense, walking, running, cycling and swimming are great allies for women who want to reduce the amount of body fat," he says.
Below is a list of these and other excellent weight loss activities:
1. Race
Running is a form of exercise very convenient to body weight control programs, as explained by Leandro Galende. "One of the advantages is the higher energy demand for running, thus reducing the time to achieve the desired results compared to other forms of exercise," he says. With running, depending on the intensity, you can spend about 500 calories per hour.
2. Swimming
Swimming is undoubtedly a great exercise for losing weight, especially in the summer, when people are more motivated to go to classes that, in addition, are refreshing. ? Swimming brings as a positive factor the buoyancy that, in the aquatic environment, reduces the joint overload. As water offers more resistance than air, swimming still causes a good gain in muscle mass ?, highlights Leandro Galende. You can spend up to 800 calories in one hour of class.
3. Cycling
Cycling can be practiced traditionally or on bicycles indoor, highlights Leandro. "In this type of activity, the overload imposed on the joints supporting body weight is minimal, minimizing the risk of injury," says the professional. Cycling outdoors is, above all, a great leisure option. And the good news is that depending on how hard you pedal, you can burn 500 to 1000 calories per hour.
4. Spinning
Still within the proposal of cycling, Spinning classes, held today in most gyms around Brazil, are great for those who want to lose weight. A positive side of indoor bike is the fact that the student can have the load and intensity control adjusted to their needs ?, highlights Leandro Galende.
5. Walk
Although some people doubt it, walking is a great ally for people who want to lose weight. • Walking is recommended for women looking to get out of sedentary lifestyle or for those who are overweight and do not tolerate more intense physical exertion. By generating lower joint impact, does it reduce the risk of injury ?, says professional Leandro.
If done moderately (not too slowly), it can deliver approximately 350 calories per hour.
6. Step
The step is an aerobic activity that uses a platform (called step; in Portuguese, step), in which the practitioner can make various movements, generally rising and falling from it. Exercise especially tones the legs, hips and butt. It can burn up to 800 calories in an hour, depending on the pace of activity.
7. Sneakers
It is a sport that, in addition to burning calories, helps to tone up thighs and legs. It requires fast movements, a lot of attention and even provides socialization among players. It can burn up to 800 calories per hour.
8. Elliptical Trainer
The Elliptical Trainer can be defined as a non-impact walking simulator, but in addition to providing leg movement, the device has arms that can provide upper and lower limb work simultaneously. With the Elliptical Trainer, exercise intensity is at your discretion, so you can achieve a workout with high endurance gains and a high calorie burn rate (up to 600 calories per hour).
9. Rowing
Rowing is an excellent way to tone your arms and also a very enjoyable activity. Burns up to 600 calories per hour, improves posture, relieves stress and increases muscle mass. It can be done outdoors or simply with the rowing machine at the gym.
10. Dance
Perhaps this is one of the most fun ways to lose weight. Dance works with the whole body and helps relieve and / or avoid stress. But beware, the activity should be done for at least an hour, at an intense pace (no frolicking!). This way you can burn between 600 and 800 calories.
11Exercise DVD
By correctly watching and following the instructions on an exercise DVD you can burn about 300 calories in one hour. The positive side of the activity is that it can be done in the comfort of home.
12. Horse Riding
Not everyone has a horse at their disposal. But riding a horse once a week is a good way to keep fit and also to enjoy the nature. The activity can cost over 200 calories per hour, as well as help with toning the butt, abdomen and thighs.
13. Jump
Jump classes (where the jumping / dancing woman on a trampoline) have been very successful in gyms, including the high calorie expenditure they provide. In an hour of activity it is possible to burn 300 to 600 calories, depending on the pace of the choreography.
14. Zumba
This is a recent activity that has been very successful among women who want to lose weight or simply enjoy exercising. Zumba's class mixes various movements and rhythms, making it a pleasurable activity that can burn about 500 calories per hour.
15. Fights
Fights such as Boxing, Muay Thai and Jiu Jtisu have already become fever in most gyms. In addition to promoting some caloric expenditure (about 600 calories per hour), they help to define the body and relieve stress.
16. Yoga
Stretching is good for body and soul. What few people know is that practicing yoga can also help people who want to lose weight! In addition to improving flexibility, decreasing muscle pain, you can burn about 180 calories per hour in these classes.
17. Football
Playing football, albeit informally, is a wonderful way to burn calories (about 400 per hour) and then lose weight.
18. Bodybuilding
Strength training at the gym, coupled with aerobic exercise, is essential for losing weight, as well as increasing lean mass and shaping the woman's entire body.
19. Gardening
Few people know, but taking care of the garden can burn about 200 calories per hour. But you need to protect yourself from the sun and stay hydrated by drinking a lot of water!
20. Clean the house
How about uniting business with pleasure? Cleaning the house can spend about 200 calories per hour. To brighten up the activity, make a selection of enjoyable songs and dance while sweeping, dusting etc. The task tends to become more fun.
What exercise to choose?
Before deciding which exercise to practice to lose weight, the woman should seek a cardiologist to assess the conditions of the cardiovascular system, says professional Leandro Galende.
"Being able to practice physical activity, the tip is to look for the activity that brings you pleasure and well-being," says Leandro.
The activity should be supervised by a Physical Education and Sports professional who, in addition to indicating the best activity for that person, will safely control the intensity and duration of the exercise so that the woman can achieve her goals without risk of injury ?, adds the professional.
Do not stand still! There are many options for activities, whether for people who want to lose weight or for those who want to ensure a healthier life.
Total Body Workout + Weight Loss Tips!! Fat Burning Fitness Routine for Beginners, Home Exercise (March 2024)
- Fitness, Weight Loss, Fitness
- 1,230
