Healthbeauty123.com – The best exercise program for weight loss is one that includes strength training exercises to build or maintain muscle and a mix of cardio to boost your calorie burn.
A Great Way to Build Muscle and Burn Fat
Aside from its calorie-burning power, weight training is also known to improve cardiac health and reduce the risk of diabetes. Plus, it can be incorporated into your daily routine without too much hassle, making it the most sustainable option for your fitness goals. Resistance training is a great way to build muscle and burn fat. It’s also a good idea for people of all ages and fitness levels.
In resistance training, you use weights, bands, or your own body weight to exercise muscles. Over time, your muscles become stronger as they work against more and more resistance a process known as progressive overload. Studies have shown that resistance training can improve your metabolic rate, which is critical for weight loss. Plus, it can help prevent sarcopenia, the natural loss of muscle mass that occurs as we age.
Compound exercises are a type of strength training that involves several muscle groups at once. They are ideal for a weight loss program because they burn more calories and are efficient. Unlike isolation exercises, which only target a single muscle group at a time, compound movements stimulate greater adaptations that lead to faster and more consistent gains in strength and mass. They also require a greater amount of energy, so they’re more effective at burning calories and increasing metabolic rate, says Tom Wickham, certified personal trainer.
One of the Best Exercise Programs for Weight Loss
Another advantage of compound exercises is that they help your body perform everyday functions, like walking or lifting a shopping bag, more efficiently and effectively. They help your body build the functional strength that you need to live a more active lifestyle, says Chesworth. High-intensity interval training, also known as HIIT, is one of the best exercise programs for weight loss. It boosts your metabolism, which is important for losing fat while staying in a calorie deficit.
HIIT workouts also trigger the release of adrenaline and noradrenaline, two hormones that drive the breakdown of fat. This is especially important for burning abdominal fat, which can be difficult to lose. HIIT workouts can be done at home or in a gym. But be sure to consult with your doctor before you begin this type of training.
Swimming is a great exercise for weight loss because it’s an efficient way to burn calories. Plus, it’s a total-body workout that will work all of your major muscle groups, including your core. It’s also a great option if you have mobility issues that make other exercises difficult, like achy knees or an injured back. It’s easy to find a swimming routine that works for your needs, and you can add accessories like a pool noodle or leg float to help you get the most out of your time in the water.
Effective Exercise Program for Weight Loss that can Improve Health
It’s also important to note that the type of stroke you use can affect your calorie burn. Breaststroke and butterfly are physically taxing and will use more of your muscle mass, which means you’ll burn more calories per minute than leisurely freestyle. Yoga is an effective exercise program for weight loss that can improve your overall health. It also helps you relax and sleep better.
There are a variety of types of yoga, including hatha and ashtanga. Some are more intense than others. Another type, called yin yoga, focuses on seated poses that are held for longer periods of time. This style can help improve joint mobility in a different way than active stretching, says Kim Fleming, an exercise physiologist at Harvard Medical School.
If you’re new to yoga, it’s best to find a class that’s appropriate for your fitness level. Start slowly and listen to your body. And use props, such as blocks and yoga straps, to make poses easier for your body, suggests Krucoff.
Donnelly, J. E., Smith, B., Jacobsen, D. J., Kirk, E., DuBose, K., Hyder, M., … & Washburn, R. (2004). The role of exercise for weight loss and maintenance. Best Practice & Research Clinical Gastroenterology, 18(6), 1009-1029.