Not Only HIIT: Effective Physical Activities for Weight Loss

The modern world offers many ways to lose weight, and high-intensity interval training (HIIT) is at the top of the list. But not everyone is suited to this method: some people find HIIT too grueling, some quickly lose interest, and some simply prefer a more moderate or varied workout. Fortunately, today people know about some other options to burn fat and improve your health.

Just as technology allows you to track phone number location quickly and easily, choosing the right exercise can help you lose excess weight faster and smoother and better control your weight loss. It is important to choose an activity that is not only beneficial, but also interesting for you personally. This will increase your motivation and help you make your workouts regular. So today we would like to talk about different types of physical activities that will help you burn fat effectively and stay active.

Plenty of Options: Find Your Own

Each type of physical activity affects the body in a different way. Some speed up your metabolism, some develop endurance, and some help you build muscle. Below you can learn a little more about the benefits of four popular activities that promote weight loss, and even some tips on how to do them correctly.

Strength Training: Boosting Your Metabolism for the Long Term

Strength training long ago went beyond bodybuilding and became a popular means of fighting excess weight. Their main pros of this training is the growth of muscle mass (which requires more energy) and, consequently, your body continues to consume it even if you are already at rest after a workout. This means that your body will expend more calories around the clock.

As a matter of fact, some data from the Journal of Strength and Conditioning Research, shows that after strength training, your metabolic rate can remain elevated for up to 48 hours. This means that you continue to burn calories even after leaving the gym.

So, if you want to experience this type of activity, it will be reasonable to start with basic exercises, e.g., squats, deadlifts and bench presses. Do them to involve multiple muscle groups at the same time, improving the overall effectiveness of the workout. Gradually increase the weights to stimulate further muscle growth.

Lifehack: If you want to speed up the weight loss process, add high-intensity intervals between exercises. This will increase fat burning and improve endurance.

Cycling: Exploring the World and Fighting Calories

Riding a bicycle is an effective way to lose weight while exploring new places and enjoying nature at the same time? At an average speed of about 20 km/h, you can burn between 400 and 800 calories per hour, while more intense cross-country rides can increase this figure to 1,000 calories. Cycling also helps to strengthen the cardiovascular system and develop endurance.

The main benefit of activity is its gentle effect on the joints, so this sport is suitable for people who are overweight or have chronic pain. Unlike running, cycling reduces the risk of injury, but still provides a high load on the muscles of the legs, glutes and core.

How to get the most out of bicycling:

1. Start at a moderate pace. Do not overload yourself in the first few days. Allow your body to get used to the load.

2. Gradually increase the distance. First ride flat trails, then add climbs and hills.

3. Vary your pace. Use interval training: 2 minutes of intense pedaling followed by 2 minutes of recovery. This helps burn more calories and develop endurance.

4. Watch your technique. Keep your back straight and your knees parallel to the frame to avoid overstressing your joints.

5. Invest in a comfortable saddle. Due to a comfortable fit you will be able to improve the quality of your workout, as well as to ride longer and more effectively.

Lifehack: If you love exploring new places by bike, use the Number Tracker app to stay in touch with loved ones or share your routes in real time - it will make rides safer and add confidence on long rides.

Swimming: An All-round Body Workout

Swimming is a unique type of physical activity that combines cardio and strength training. It engages almost all muscle groups: shoulder girdle, legs, kors and back. The resistance of the water forces the body to work harder, which helps you burn calories, as well as improves overall stamina and flexibility.

The average calorie consumption of swimming is between 500 and 700 calories per hour, but a lot depends on the style and intensity you choose. More intense styles like butterfly can burn up to 900 calories per hour, while calmer styles like breaststroke use less.

Table of calorie expenditure by swimming style:

 

 

By the way, did you know that one of the main benefits of swimming is its low impact on joints, which makes this type of workout suitable for people who are overweight or injured. Regular swimming sessions also help reduce stress levels and improve sleep.

Brisk Walking: Underestimated but Powerful

Walking is an affordable and easy way to start exercising that helps keep you healthy and boosts your metabolism. You can burn about 300-400 calories per hour at a brisk pace and you absolutely don't need new equipment, expensive subscriptions, or a personal trainer, just comfortable clothes.

One of the key benefits of walking is its versatility, namely walking can be practiced almost anywhere: in the park, on the sidewalks of the city or even on a treadmill. It also improves cardiovascular function and helps lower blood sugar levels.

To make your walking effective, use intervals and watch your posture. It is important that your shoulders are turned, and the body is slightly tilted forward, and it is necessary to alternate 2 minutes of fast pace with 1 minute of slow pace - it helps to burn more calories. It is also wise to walk in different places throughout the day to keep your workouts interesting and to engage in different muscles.

Lifehack: Engage in outdoor walking in the morning to improve your circadian rhythms and can boost your metabolism for the rest of the day.

Your Path to the Perfect Body

There is something for everyone: some people swim, others bike, others walk or strength train. The main thing is to choose an activity that brings you joy and the desire to move on. After all, sustainable results should be achieved not through exhausting efforts but through consistency and joy of the process. So, just listen to your body, experiment with different types of exercise, and you are sure to find your ideal path to a healthy and active lifestyle.