The market is flooded with exercises that claim to be the best exercises for losing weight. But which ones actually work?
Best Exercises for Losing Weight
Strength Training
Strength training is a form of physical exercise that uses resistance to work the muscles. It can be performed with free weights, weight machines, bodyweight exercises and even elastic bands.
The benefits of strength training for women are well documented in research. A study from The American Journal of Clinical Nutrition shows that strength training helps with preventing gains in percentage body fat and intra abdominal fat.
Strength training increases muscle mass, bone density and lean body mass while decreasing fat mass and body fat percentage. Strength training will not only help you lose weight but also provide you with the ability to perform more physically demanding activities such as running or climbing stairs easily.
High-Intensity Interval Training (HIIT)
HIIT is a form of exercise that alternates between short bursts of intense anaerobic exercise and low-intensity exercise or rest.
HIIT is more effective than traditional cardio for weight loss in women. A study has shown HIIT to be far more effective than steady-state exercise, especially with overweight individuals. HIIT burns more calories during and after the workout, thus burning more fat and delivering better results in the long run.
Cycling
Indoor or outdoor cycling is an excellent form of exercise for weight loss for women that helps with muscle building and toning while burning fat. Cycling doesn’t put excessive strain on the joints and can be done at any age or fitness level.
Cycling has been found to provide many health benefits. It can not only help you lose weight but also improve cardiovascular fitness, muscle strength and tone, and bone density. Plus, cycling doesn’t strain the joints as much as running does.
A study on indoor cycling classes has shown how cycling positively alters women’s body composition. A stationary bike is also a cost-effective way to exercise at home, as you can use it in your living room or basement instead of having to go out and buy expensive equipment or join a gym.
It’s also great for people with injuries or joint pain who can’t do other types of exercises since it doesn’t put any strain on your joints.
Hiking
Hiking is a low-cost way to reap health benefits. One such benefit is that hiking can help you burn more calories than walking or jogging. When you hike, your body needs to use more energy and move in different ways. Dealing with different terrains creates variety and prevents boredom with the exercise.
A second benefit of hiking for weight loss is that it helps strengthen muscles and joints while providing an enjoyable form of exercise that’s often easier on the joints than running or other high-impact sports.
Swimming
Swimming is a great low-impact exercise that can help in weight loss because of the intense and constant movement of the body. Swimming helps burn more calories than walking, jogging, cycling or any other aerobic exercises. A study published in the Metabolism journal has shown swimming to be more effective in weight loss than walking.
A Parting Reminder
The best exercises for losing weight can be performed with the least amount of equipment. It is essential for women to find a workout that they enjoy and can stick with in order to see long-term success. Women should try different workout types until they find one that works for them.
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