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When you are active, your body will use more energy than calories. At the same time, you will burn more calories than you consume and will lose weight. However, it is necessary to choose the right exercise to lose weight.
1. Exercise to lose weight
Exercise to lose weight, one of the activities used by many people. To effectively lose weight, most people need to reduce their calorie intake and increase their physical activity.
To do activities that help you lose about 0.7 kg a week, you need to reduce your daily calorie intake by 500 to 750 calories. However, there are still a number of factors that can affect this process and limit calorie expenditure. These factors can be explained by changes that occur in your body over time, you may need to reduce your calorie intake further to continue to lose weight or maintain a healthy weight.
2. The relationship between diet and exercise
Both diet and exercise have an important place and role, if you want to lose weight, one of these two factors cannot be missing. Because, when applying a reasonable diet for people to lose weight, there will be a stronger weight loss effect along with physical activities including exercise. These activities have a stronger effect on preventing weight gain after weight loss.
Weight loss through diet without physical activity, especially in older adults, can increase emaciation due to age-related loss of bone density and muscle mass. To remedy this situation, adding aerobic and endurance exercise to your weight loss program can help combat bone and muscle loss.
In addition to paying attention to applying a reasonable diet, weight loss exercise also needs to be focused. For most healthy adults, experts recommend:
Aerobic exercise: You should spend at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of intense aerobic activity strength each week, or a combination of moderate-intensity and vigorous-intensity activity. The guidelines recommend applying this exercise over the course of a week. The greater the amount of exercise, the greater the health benefits. Or being active for short periods of time during the day can have health benefits. Endurance training: Do strength training exercises for all major muscle groups at least 2 times a week. At the same time, you need to try to do the full number of reps for each exercise, using weights or resistance heavy enough to increase the strength of your muscles after about 12 to 15 repetitions. Moderate-intensity aerobic exercise includes activities such as: Brisk walking, swimming and mowing.... Vigorous aerobic exercise includes activities such as running and aerobic dancing.. Endurance training can include using weight machines, your own bodyweight, resistance tubes or activities like rock climbing....
The overall goal of weight loss you should spend at least. 30 minutes of physical activity every day. When you do this activity can help burn calories and lose weight. If you want to lose more weight, maintain your weight loss, or meet specific fitness goals, you may need to exercise more.
Ngoài việc chú ý áp dụng chế độ ăn hợp lý thì tập thể dục giảm cân cũng cần được chú trọng
3. Calories burned during exercise
The list shows the estimated number of calories burned doing different exercises for an hour, to give you an idea of the relative calorie burn of different activities for a heavy person 73 kg. Specific calorie expenditure varies greatly depending on exercise, intensity level, and individual characteristics such as weight.
Aerobic, low-intensity exercise burns 365 calories; Water aerobics burns 402 calories; Cycling, <10 mph, burns 292 calories; Dancing, burns 219 calories; Coach, moderate-intensity exercise consumes 365 calories; Play golf, burn 314 calories; Hiking burns 438 calories; Running, 5 mph burns 606 calories; Skiing, downhill burns 314 calories; Swimming, light or moderate intensity burns 423 calories; Walking, 3.5 mph burns 314 calories. One of the things to note in addition to the application of weight loss exercises is to:
Apply exercise activities according to the appropriate mode and at the same time not allow the process of overtraining to occur; Ensure that the amount of calories absorbed into the body is less than the number of calories that the body has to expend; Drinking water before a meal makes you feel full faster and limits eating a lot in one meal. This activity helps support effective weight loss; Warming up before exercising and taking time to relax during exercise helps prevent injury or muscle contraction
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Reference source: mayoclinic.org
