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Recommended Exercises for Females Losing Weight


By Prev Info - January 18, 2023

Regular exercise and optimal nutrition is key to long-term weight loss.

It seems like you gained that extra 25 pounds overnight, but losing it can take months or even years. Cardio, also called aerobic exercise, is beneficial for losing weight; however, it's important not to overlook the importance of strength training and nutrition, too. A balanced approach to weight-loss, together with lifestyle changes, can help you lose weight and keep it off. Have a question? Get an answer from a Nutritionist now!

Cardio

Incorporate a variety of cardio workouts into your fitness routine. Extended workouts of low-intensity cardio use more body fat as fuel than faster high-intensity cardio, but high-intensity workouts burn more calories. According to the American Council on Exercise, high-intensity cardio burns more calories and results in greater overall fat loss. To lose weight by burning both fat and calories, start slowly and gradually increase the intensity of your cardio workout. For example, start out with a slow walk on the treadmill for 60 minutes. Every time minutes, increase the speed of your treadmill workout slightly, until you are running for the last 10 minutes. Cool down by walking for 10 minutes until your heart rate returns to normal.

Strength Training

Strength training increases muscle mass, which in turn causes your body to burn more calories, according to the American Council on Exercise. Resting metabolism is how many calories your body burns while it simply functions, such as when you breathe. As you increase your muscle mass, your resting metabolism will also increase. Fitness expert Marco Velasco of IDEA Health and Fitness says you can gain 1 pound of muscle after about two to three weeks of regular strength training. One pound of muscle burns 50 calories per day while you are at rest, and 10 pounds of muscle will burn an extra 500 calories per day while resting. Body weight exercises, machines and free weights are all effective ways to strength train. Do strength training exercises two to three days each week on nonconsecutive days.

High-Intensity Interval Training

High-intensity interval training (HIIT) is an effective way to blast away unhealthy belly fat and lose weight. HIIT is performed by alternating between a longer period of moderate-intensity exercise and a short burst of high-intensity exercise. You then return to the moderate pace. For example, if you are running to lose weight, run at a moderate pace for two minutes and then sprint as fast as you can for 30 seconds to one minute. According to the American Council on Exercise, HIIT can increase your fitness as you reduce both deep abdominal fat and subcutaneous fat under your skin. You can apply the principles of HIIT to all types of cardio and strength training exercises.

Water Exercise

MayoClinic.com reports that you can burn up to 632 calories per hour doing aquatic exercises, depending on your weight. For example, a person weighing 200 pounds can burn up to 528 calories after swimming laps for one hour. Even if you can't swim, you can still enjoy a challenging workout and burn calories. Try walking back and forth across the pool in shallow water while using webbed gloves to provide resistance to your workout. Alternatively, use water weights while walking in the pool to strengthen your muscles while burning calories.






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