In addition, numerous studies have shown that your body continues to burn calories many hours after a weight-training workout, compared with aerobic exercise ( 15, 16, 17). Among women, the increase in metabolic rate was nearly 4%, or 50 more calories per day ( 14). In this study, that increase was equivalent to burning an additional 125 calories per day ( 13).Īnother study found that 24 weeks of weight training led to a 9% increase in metabolic rate among men, which equated to burning approximately 140 more calories per day. One 6-month study showed that simply doing 11 minutes of strength-based exercises 3 times per week resulted in a 7.4% increase in metabolic rate, on average.
Weight training is a popular choice for people looking to lose weight.Īccording to Harvard Health, it’s estimated that a 155-pound (70-kg) person burns roughly 112 calories per 30 minutes of weight training ( 5).Īlso, weight training can help you build strength and promote muscle growth, which can raise your resting metabolic rate (RMR), or how many calories your body burns at rest ( 12). Including increased insulin sensitivity and a reduced risk of certain chronic It has been linked to various health benefits,
Plus, it’s a non-weight-bearing and low-impact exercise, so it won’t place much stress on your joints.įor people of all fitness levels and can be done outdoors on a bicycle or Not only is cycling great for weight loss, but studies have found that people who cycle regularly have better overall fitness, increased insulin sensitivity, and a lower risk of heart disease, cancer, and death, compared with those who don’t cycle regularly ( 10, 11).Ĭycling is great for people of all fitness levels, from beginners to athletes. Harvard Health estimates that a 155-pound (70-kg) person burns around 260 calories per 30 minutes of cycling on a stationary bike at a moderate pace, or 298 calories per 30 minutes on a bicycle at a moderate pace of 12–13.9 mph (19–22.4 km/h) ( 5). They can also help burn belly fat, which is linked to manyĬycling is a popular exercise that improves your fitness and can help you lose weight.Īlthough cycling is traditionally done outdoors, many gyms and fitness centers have stationary bikes that allow you to cycle while staying indoors. Also, many treadmills have built-in cushioning, which may be easier on your joints.Īre great exercises for weight loss that are easy to incorporate into your If you find jogging or running outdoors to be hard on your joints, try running on softer surfaces like grass. To get started, aim to jog for 20–30 minutes 3–4 times per week.
This type of fat wraps around your internal organs and has been linked to various chronic diseases like heart disease and diabetes ( 7, 8, 9).īoth jogging and running are great exercises that can be done anywhere and are easy to incorporate into your weekly routine. What’s more, studies have found that jogging and running can help burn harmful visceral fat, commonly known as belly fat. Harvard Health estimates that a 155-pound (70-kg) person burns approximately 298 calories per 30 minutes of jogging at a 5-mph (8-km/h) pace, or 372 calories per 30 minutes of running at a 6-mph (9.7-km/h) pace ( 5). Jogging and running are great exercises to help you lose weight.Īlthough they seem similar, the key difference is that a jogging pace is generally between 4–6 mph (6.4–9.7 km/h), while a running pace is faster than 6 mph (9.7 km/h). You can gradually increase the duration or frequency of your walks as you become more fit.Įxercise for beginners, as it can be done anywhere, doesn’t require equipment,Īnd puts minimal stress on your joints. To get started, aim to walk for 30 minutes 3–4 times a week. To add more steps to your day, try walking during your lunch break, taking the stairs at work, or taking your dog for extra walks. It’s easy to fit walking into your daily routine. Also, it’s a lower-impact exercise, meaning it doesn’t stress your joints.Īccording to Harvard Health, it’s estimated that a 155-pound (70-kg) person burns around 167 calories per 30 minutes of walking at a moderate pace of 4 mph (6.4 km/h) ( 5).Ī 12-week study in 20 women with obesity found that walking for 50–70 minutes 3 times per week reduced body fat and waist circumference by an average of 1.5% and 1.1 inches (2.8 cm), respectively ( 6). It’s convenient and an easy way for beginners to start exercising without feeling overwhelmed or needing to purchase equipment. Walking is one of the best exercises for weight loss - and for good reason.
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