Most adults worldwide, especially in America, pursue weight loss as an important goal every year. While dieting and exercising work hand-in-hand, there are professional strategies to optimize the benefits from both.
So, for those in pursuit of losing weight by burning some calories, this article expounds on some recommended workout routines. These routines have been tested and proven to work for weight loss.
However, weight loss is not the only reason why one may pursue these exercise routines. There are other essential benefits of workout exercises that can be healthy for your body. For instance, a weight loss journey can improve your mood, increase your libido, build stronger bones, reducing the risk of many illnesses, and help your stamina.
Perhaps, we should find enlist some of these extra benefits you can get from workout routines aside from weight loss. Consequently, the following lifestyle benefits are available on exercises as extra benefits apart from weight loss.
- Better sleep. As you exercise consistently, it stabilizes your body processes and allows your body to rest effectively in sleep.
- More active social life
- More vigor and energy during the day
- Better metabolic processes like digestion and respiration
- Improved sex life through more active and stable libido
- Better vitality
- Reduced stress and tension of the muscle
- Improved body shape and image
- Immense confidence in approaching life issues
- Better focus and concentration at work
Best 6 Outdoor Workouts for Weight Loss
Swimming adds fun to the workout session in weight loss by bringing an overall healthy routine for your body. However, the swimming pattern and styles determine how much weight loss you derive from it. For instance, are you doing a butterfly stroke, backstroke, or common breaststroke?
A 12-week study established that swimming for 60 minutes per day, 3 times a week, can significantly improve women’s flexibility. Other reported gains include reducing body fat, risk of heart diseases, total cholesterol, and blood triglycerides.
Another notable benefit of swimming is that the water environment reduces the otherwise impact on your joints and bones. Therefore, swimming is highly recommended for people with a history of joint problems or already advanced age.
As simple as walking is, you can enjoy a great deal of weight loss if you can remain consistent with it. Besides, it also helps your overall body weight because it shakes off your whole body and improves flexibility.
Beginners can start walking a reasonable distance from what is convenient until their bodies can take little additions. More importantly, you don’t need to buy anything for this workout aside from light trainers and fitted exercise clothes.
Health research from Harvard reported that walking at a speed of 4 miles per hour for 30 minutes can remove up to 167 calories from a 155-pound bodyweight. Imagine if that continues for several days and weeks.
3. Jogging and Running
Jogging and running are two widespread workout exercises. Whereas the difference between the two is just in their pace. Running is faster, above 6 mph, while jogging may be anything between 4 to 6 mph.
Some health research established that running and jogging could help burn out some harmful visceral or belly fat. These fats surround your internal organs and are linked to some chronic heart diseases as well as diabetes. You also don’t need any special equipment to run or jog because both are doable.
However, consistency is key to seeing jogging and running results while you may dedicate 30 minutes of your daily time to it. It may not even be done every day of the week – make it 3 to 4 times per week.
Cycling is another fantastic opportunity for you to flex your muscles, especially your legs and thighs. Whereas cycling equipment is stationary in gyms for an indoor workout, you can do the real thing outdoor.
According to Harvard health research, a 155-pound person can burn up to 260 calories in 30 minutes of a stationary bike workout. On the other hand, the same person can lose up to 298 calories in 30 minutes of active cycling at a moderate speed of 12 to 13.9 mph.
In addition to outright weight loss, cycling can also improve overall body fitness, insulin sensitivity and lower the risk of terminal diseases like cancer and health diseases. Anyone can learn to ride the bikes, whether as an athlete or not.
5. Weight training
Weight training refers to specific exercises that are targeted at weight loss and overall healthy living. It can also help you build some muscle level while increasing your body resting metabolic rate (RMR).
On average, with a bodyweight of 70 kg or 155 pounds, 30 minutes of weight training can help you burn up to 112 calories. Weight training is useful for both men and women, helping each burn more calories than they would in ordinary exercises.
For instance, 24 weeks of intensive weight training can increase the metabolic rate per day by 9% in men and 4% in women. This feat is equivalent to losing up to 140 calories of energy by other means. Numerous studies have established the health benefits of weight training as an effective weight-loss method.
6. Interval training
High-Intensity Interval Training (HIIT) refers to the broad term used for short bursts of intense exercise that alternates workouts and recovery period. You can decide to do a HIIT. Also, the most significant benefit of HIIT is losing more weight over a shorter period than in running, weight training, and cycling.
Interestingly, you can apply this method to any of the workout methods and achieve great results. For instance, you can cycle quickly for some time and then slow it down to recover. You may repeat this cycle for 10 to 30 minutes at each workout session.
Here is the conclusion: practice any of these workout routines and exercises to lose weight and enjoy other health benefits effectively. Ideally, they also do not require any costly equipment. Neither do you need a sophisticated gymnasium to work in. don’t forget to remain consistent with your exercise plans and routines, coupled with the right diet. Good luck!