Walking is one of the best exercises for weight loss, and for good reason.
It’s convenient and an easy way for beginners to start exercising without feeling overwhelmed or needing to buy equipment. Plus, it’s a low-impact exercise, which means it doesn’t strain your joints.
It is estimated that a 70 kg person burns approximately 167 calories in 30 minutes of walking at a moderate pace of 6.4 km/h.
It’s easy to incorporate walking into your daily routine. To add steps to your day, try walking on your lunch break, taking the stairs at work, or walking your dog.
Jogging and running are great exercises to help you lose weight.
Although they look similar, the main difference is that the jogging pace is usually between 6.4 and 9.7 km/h, while the running pace is above 9.7 km/h .
Plus, studies have shown that jogging and running can help burn harmful visceral fat, commonly known as belly fat. This type of fat surrounds your internal organs and has been linked to various chronic diseases like heart disease and diabetes.
Do you dream of a concrete buttocks and a good energizing sports session? Try zumba!
To start the year 2022 in body positivism mode, Zumba® is organizing the second edition of its international digital event: Zumba 24!
A 24-hour marathon of free dance fitness classes in live videos to move, dance and let off steam.
The link to register is here.
Cycling is a popular exercise that improves your fitness and can help you lose weight.
Although cycling is traditionally done outdoors, many gyms and fitness centers have exercise bikes that allow you to ride while indoors.
It is estimated that a 70 kg person burns approximately 260 calories per 30 minutes of cycling on a stationary bike at a moderate pace, or 298 calories per 30 minutes of cycling at a moderate pace of 12-14 mph.
Not only is cycling great for weight loss, but studies have shown that people who cycle regularly have better overall fitness, increased insulin sensitivity and a lower risk of heart disease, cancer and death, compared to those who do not regularly.
Strength training is a popular choice for people looking to lose weight.
It is estimated that a 70 kg person burns about 112 calories per 30 minutes of strength training (5).
Additionally, weight training can help you build strength and promote muscle growth, which can increase your resting metabolic rate, which is the number of calories your body burns at rest.
A 6-month study showed that just doing 11 minutes of strength-training exercise 3 times a week resulted in a 7.4% increase in metabolic rate, on average.
So, when are we getting there?
Interval training, more commonly known as high-intensity interval training (HIIT), is a general term for short bursts of intense exercise alternating with periods of recovery.
Typically, a HIIT workout lasts 10-30 minutes and can burn a lot of calories.
A study in 9 active men showed that HIIT burned 25-30% more calories per minute than other types of exercise, including weight training, cycling, and treadmill running.
This means that HIIT can help you burn more calories while spending less time exercising.
Additionally, numerous studies have shown that HIIT is particularly effective at burning belly fat, which is linked to many chronic diseases.
Swimming is a fun way to lose weight and get in shape.
It is estimated that a 70 kg person burns around 233 calories per half hour of swimming.
The way you swim seems to affect the number of calories you burn. In 30 minutes, a 70 kg person burns 298 calories swimming on the backstroke, 372 calories swimming the breaststroke, 409 calories swimming the butterfly and 372 calories swimming in place.
In addition, there are a multitude of sports that can be practiced in the water.
Yoga is a popular way to exercise and relieve stress.
Although not generally considered a weight loss exercise, it burns a significant amount of calories and offers many other health benefits that can aid weight loss.
It is estimated that a 70 kg person burns around 149 calories per 30 minutes of yoga practice.
A 12-week study in 60 women with obesity found that those who participated in two 90-minute yoga sessions a week saw their waist circumference shrink more than those in the control group – by 3.8cm on average.
Pilates is a great beginner exercise that can help you lose weight.
According to a study sponsored by the American Council on Exercise, a person weighing approximately 64 kg would burn 108 calories in a 30-minute beginner Pilates class, or 168 calories in an advanced class of the same duration.
Although Pilates doesn’t burn as many calories as aerobic exercise like running, many people find it enjoyable, which makes it easier to follow over time.
An 8-week study in 37 middle-aged women found that performing Pilates exercises for 90 minutes, 3 times a week, significantly reduced waist circumference, stomach circumference and chest circumference. hips, compared to a control group that did no exercise during the same period.
Which sportswear to choose?
The Circle Paris brand offers a range of running shorts, light and breathable sports t-shirts, and comfortable and eco-responsible tank tops or bras. Discover the new collection from nature: in wood pulp not usable for furniture and objects, its ethical material is recognized for its lightness, its rapid evaporation, and its ultra-soft fabric. We love their comfort and softness throughout the workouts!