When looking to lose weight, most people think of exercise first because exercise helps burn excess energy. In addition to helping you lose weight, exercise also improves your mood, builds strong bones, and reduces the risk of chronic diseases. Choosing the right exercise for you and doing it regularly will help you gain both physical and mental benefits in the long run.
Walking for exercise
Another way to exercise that can really help you lose weight is walking to lose weight. You should walk 12,000-15,000 steps per day, which is the standard that your body needs to use energy, causing your body to burn more energy.
However, walking exercise for people who are overweight should be done continuously. You should walk at least 3-5 days a week for at least 30 minutes at a time เล่น UFABET ผ่านมือถือ สะดวกทุกที่ ทุกเวลา, and you should wear walking shoes or running shoes to help absorb the impact.
Running to lose weight
Running slowly, running fast, or running in place can help burn fat well. This is because it is a type of cardio exercise that directly stimulates the heart rate and metabolism. Running can burn up to 566-839 calories per hour.
For those who want to lose weight quickly, it is recommended to alternate between heavy and light running. For example, start by running fast for 60 seconds, alternating with walking for 30 seconds. Do this continuously for 1 hour to get the best results. Because this type of heavy and light running is called Interval Training or HIIT cardio, which is an exercise that helps increase the body’s metabolic rate.
Riding a bicycle
Cycling is a low-impact exercise that doesn’t require your knees to bear your body weight. You can also choose to cycle outdoors or on a stationary bike in the gym or at home.
- A 150-pound person will burn 6.4 calories per minute while cycling at 16 kilometers per hour.
- And a person weighing 81 kilograms will burn 8.2 calories per minute while cycling at 16 kilometers per hour.
Regular cyclists have stronger bodies, higher insulin sensitivity, and a lower risk of heart disease or cancer compared to non-cyclists.