We all want to know the best exercises to lose weight quickly. Most of us have busy lives and don’t have time to waste. There are two basic kinds of exercise, aerobic and muscle building. They both target weight loss in different ways.
By integrating both kinds into your everyday activities, you can have the benefits of both. With a bit of thought and some future pacing, you can turn your normal routine into a super weight loss process.
Aerobic exercise burns fat calories while you are doing it. Different activities burn more or less calories depending on their use of oxygen. The more oxygen you use, the more calories you use. The metabolic equivalent of task or MET is a standardized way of finding out the general calorie burning potential for common activities. So for instance running at 10 miles per hour burns a lot more calories than running at 4 miles per hour.
What this really means is the fitter you are, the fewer calories you will burn for the same activity. Someone who is obese and unfit will burn more calories running 5 miles an hour for 30 minutes than a fit slim person. Of course, the unfit person will likely find running for this time very difficult (and probably dangerous)
The calorie burn calculator explains this in more detail and gives some common activities with calories you are likely to burn for your weight. It is based on an average person, and doesn’t take into account your fitness levels. As a rule of thumb, the more you puff the more calories you burn.
Best Aerobic Activities
Intense activities such as these use a lot of oxygen or metabolic equivalents.
Relatively slow jogging can burn more than 400 calories an hour, while running at 10 miles per hour can eliminate more than 1,000 calories. For more details see Running to Lose Weight.
Step aerobics have the added bonus of developing muscle mass in your legs. This will get your heart rate and breathing up. These kinds of classes are really popular. Anything done to music seems easier and more fun, so an hour flies by. An average person can burn more than 550 calories in an hour. In your normal day, walking up the stairs instead of taking the elevator can be just as beneficial in smaller pieces.
Swimming has a great reputation as one of the most powerful exercises to lose weight quickly. It’s fun, it’s effective, and even people with injuries or who are overweight can do it. Because it really doesn’t seem like exercise, you can do more of it. Energetic swimming can burn more than 670 calories in an hour, while even casual swimming can burn more than 250. Try a deep water running class – it’s a great overall exercise routine that builds muscle through resistance as well.
Casual walking can burn 220 calories an hour and is one of the easiest exercises to lose weight quickly because you can slot it in to your every day schedule Speed it up and the calorie burn increases. Add some weight – like your groceries, a child or a back pack, and the calorie burn increases even more. Walking up hills or inclines makes your walking more effective too. By getting a pedometer and aiming to increase the number of steps you do in a day by 10% can make this exercise one of the easiest to lose weight.
Cycling can be fun, competitive, and a great way to get some fresh air. If you prefer, you can cycle indoors front of the TV. Interval training on a stationary bike can really boost your calorie burning potential. Even relatively slow cycling can burn more than 400 calories an hour. Racing can burn more than 1000 calories and hour. It is also great for building leg muscles.
Intense rowing can burn more than 800 calories an hour. It is also fabulous for building arm and leg muscle – all over body tone and whole body exercise makes this one a winner. Rowing clubs are popular, as are rowing machines you can set up in front of the TV.
Muscle Building Exercises
Building muscle contributes to weight loss in the long run by increasing your metabolism. Each muscle cell burns between 40 and 70 times more calories just by being there than a fat cell does. It uses a lot more energy. Meaning you burn calories even while lying on the couch. Two people can weigh exactly the same, but the one with less muscle will get steadily fatter eating the same amount.
Of course, muscle weighs more than fat, so you can weigh the same as you did 20 years ago and need less calories to maintain your body because of the loss of muscle mass.
Weight training in itself burns a decent amount of calories. Intense weight training can burn more than 400 calories an hour. By building up muscle mass, and increasing metabolism, it’s as though you were doing a heap of aerobic exercise every day.