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Which exercises will help me burn calories?

Activity is a key component in helping your body burn more calories. And when you burn more calories than you consume, you lose weight. A balance of aerobic exercise and resistance training are your best bets for burning more calories.

Some aerobic exercise options include: walking, bicycling, hiking, golfing, running, skiing, swimming, rollerblading and elliptical workouts. Try to include at least 30 minutes of cardio activity into your daily routine and if you have more to lose, you may want to increase the frequency (how often), the duration (how long) and/or the intensity (how hard).

Resistance training is another great way to burn calories – as you build lean muscle mass and reduce your percentage of body fat, your metabolism becomes more efficient and will even burn more calories at rest.  This type of training can include the use of free weights, machines, resistance tubing, medicine balls, etc. Your program should be systematic and progressive and be varied every 4-6 weeks to avoid getting stuck in a plateau. Try to include strength training 2-3x’s per week.

Any exercise will help you burn calories. The more active you are, the more calories you will burn, the higher the intensity of the exercise will also increase the amount of calories burned during and after the workout. The bottom line, if you want to burn calories the more exercise you do the more calories you will burn regardless of what type of exercise it is. Just get up and move, and you’ll burn lot’s of calories.
Dr. Mehmet Oz, MD
Cardiology (Cardiovascular Disease)

To burn calories:

1.  Take a brisk walk before lunch or dinner. Not only will you get in some exercise, you're less likely to choose something unhealthy after a little movement.

2.  A pedometer can help keep track of your steps. If you're not getting 10,000 steps a day, you're not moving enough.

3.  Take every opportunity to move around, even in small ways. Studies show fidgety people tend to be skinnier.

4.  You might do better to replace an occasional dinner with a nice roll in the hay. Healthy sex may help control the amount of food you eat and it's great exercise.

5.  Muscle burns at least four times as many calories as fat does, so try twenty minutes of strength straining two to three times a week.

6.  Make it a point to use the steps whenever possible. Use the bathroom on a different floor at work, take the stairs at the bus station, the airport or the mall.

7.  Resistance bands are a comfortable and affordable at-home exercise option for strength straining.

 


This content originally appeared on doctoroz.com
All exercise helps burn calories. Some of the biggest calorie burning exercises if you compare them all minute-to-minute are high intensity interval training and weight lifting using power. That is not the same as power lifting. It is lifting quickly on a one count and using three to four seconds to lower the weight under control.

It is also important to consider that it is about more than during exercise -- it's about what happens after exercise and all day. A few facts to consider:
1. Interval training burns more calories than slow steady exercise, both during and after exercise. 
2. Using heavy weights (as long as you can safely do so) and using power in weight lifting also burn more calories during and after exercise than lifting light weights many times.
3. Exercising a moderate frequency can result in more calories burned all day than exercising at the gym for an hour every day. There is research that shows women who exercised twice a week burned more overall calories because of their activity levels all day went up. Exercisers who did three to six bouts of formal exercise were less active all day long and burned fewer calories by comparison. 

Last, remember that especially for women, your hormones influence how much your calorie burning will help weight loss. Even an activity like yoga which is not a traditional high calorie burning activity can help reduce stress and cortisol. That may enhance weight loss more than high intensity exercise. Consider your motivation for burning more calories and your status to determine what you need most.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.