Diet is the main factor that needs to be considered if you want to lose weight. Keeping the number of calories consumed so not exceed the number of calories needed by the body is the main key to losing weight. However, it doesn't mean that exercise can't help you reach your weight goal. Here are the four best exercises you can do to help lose weight:
- High-intensity interval training (HIIT)
HIIT is a type of cardio exercise that is principally divided into two parts, namely short but high-intensity sessions and interspersed with rest sessions with a lighter intensity. In these short, high-intensity sessions, your heart rate and body temperature will increase significantly, which will temporarily increase your body's metabolic processes. The calorie burn will continue for some time after you finish your training session.
You can apply this type of exercise to various types of sports such as walking, running, cycling, and others. The most important requirement in this type of exercise is that you have to do sports with varied intensity, high and low. For example, you can run for 1 minute and then walk for 3 minutes, repeating the pattern for a total of 30 minutes.
- Weight training
A study states that there is a strong connection between muscle mass and resting metabolic rate. Resting metabolism can show us how many calories are burned when the body is resting. Where the burning of calories at rest plays a role in as much as 75% of the total calorie burn in one day. So the more muscle mass you have, the easier it is for you to control your weight. Muscles in the body also play a role in controlling blood sugar levels, thereby reducing our risk of developing type 2 diabetes.
Doing weight training consistently and continuously can increase muscle mass effectively. Discuss training program with your personal trainer to adjust to your conditions and goals in order to get maximum results and reduce the risk of injury during training.
- Yoga and pilates
It should be noted that yoga and pilates in general will not burn calories as well as cardio and weight training. However, by doing this type of exercise, you can make your body stronger and more flexible so that it can execute other exercises with precision and accuracy. Yoga and pilates can be included in your regular workout schedule as recovery sessions, doing it at a light to moderate intensity.
- Your favorite sport
The best exercise you can do to lose weight is one that you enjoy, whatever it is. By doing your favorite sport, you can increase the likelihood of doing the exercise regularly and consistently. Where consistency is an important factor in the weight loss process.
Of course, there are some types of exercise that can burn more calories than other sports. But in the end, the best exercise is one that you enjoy and makes you feel great when you do it.
Ladies, don't hesitate to try various types of sports until you get a sport that you like. In addition, you can also vary various sports to stay motivated and not bored. Don't forget to check out other health and exercise tips only on Fitie!
Source :
Sullivan, J. (2021). The 4 Best Exercises to Help You Lose Weight, According to Experts. Health. [online]. https://www.health.com/fitness/best-exercises-to-lose-weight