For maximum calorie burning and weight loss running is the probably the best option. Whether you are running outside or on a treadmill, it simply is the best exercise because you are burning calories, as well as strengthening your legs and heart. Running will get you nice and lean. For those with bad knees, the elliptical machine is a good choice. However, most important is choosing a cardiovascular modality or modalities that you enjoy. Types of cardiovascular exercises include jogging, sprinting, power walking, cycling, hiking, swimming, spinning and aerobics classes.
Whatever your weight loss exercise of choice, the key to efficient weight loss is to avoid your body adapting to your weight loss program, whether it is your nutritional or exercise program: vary the mode, vary the place you train, vary the workout, vary the time of day, vary the intensity of the workout, vary the duration, vary as much as you can.
The body senses stress and adapts as quickly as possible, your body starts to adapt to your exercise routine. When begins to adapt, you stop seeing results. You burn less calories and tax your muscles inefficiently. It doesn’t take long for you to start questioning little to no weight loss from your 45 minute elliptical ride five times a week. However, once the training parameters change, the body must re-adapt, thereby accelerating your progress. If possible change your exercise routine every three to four weeks.
BEST WEIGHT LOSS EXERCISES
Here’s a run down of the some of the best weight loss exercises. Click here to calculate how many calories you will burn based on your body weight and exercise duration.
Running (treadmill or outdoors) - the best weight loss exercise. Running is one of the most efficient methods of burning calories. For every mile you run, you burn approx. 100 calories. Highest calorie burn and cheap as chips. All you need is a pair of quality running shoes. Plus, if you stick with it, you’ll get hooked, making weight loss and weight maintenance easy. Check out a beginners running plan and how to run to get started.
2. Elliptical Trainer
If you can’t run this is an awesome piece of machinery. The elliptical trainer combines the cardio of running with resistance and it is low impact. Another positive is that burning the equivalent amount of calories as running feels easier on the elliptical. Great weight loss exercise. Compare the elliptical trainer with the treadmill.
3. Cross-Country Skiing
Cross-country skiing (machine or outdoors) is a fantastic endurance sport, calling on every major muscle group. Again it is a combination of resistance and cardio exercise. If you’ve got snow I suggest you ski.
Cardio and resistance training in one fierce calorie-burning workout lasting between 20 and 40 minutes. Best used for interval training. Just make sure most of your power driving the stroke comes from large muscle of the thighs – not the upper body (a common mistake).
5. Step Aerobics
Step Aerobics targets legs, hips and glutes. It is an intense calorie-burning exercise. Calories burned during this weight loss exercise depends on speed and step height.
Bicycling (stationary or outdoors) targets thighs and calf muscles. Effectiveness for weight loss depends on speed and resistance/ incline. However, pear-shaped women beware of high resistance, as this will increase muscle mass in your thighs and exacerbate your problem area.
Swimming – excellent full-body weight loss exercise. Water supports the body. Thus, less stress is placed on joints – low-impact. Brilliant for those with injuries.
8. Jumping Rope
Jumping rope is a seriously simple, but effective weight loss exercise. Ten minutes of jumping rope burns the rough equivalent of running an eight-minute mile. This weight loss exercise also improves cardiovascular endurance, coordination and agility.
9. Racquetball/ Squash
The high-intensity makes racquetball a great weight loss exercise.
10. Rock Climbing
Rock climbing is a weight loss exercise that combines cardiovascular exercise with resistance training. This weight loss exercise burns A LOT of calories, esp. on the way up.
If you are serious about losing weight and are going to invest your time in exercising, do your best. Push yourself – everyday. Too often, one spots people “working-out” at the gym, but who are mostly in conversation with someone (sometimes even on the phone!), concentrating on television screens more than their work out, seem completely unfocused and are not even sweating. To do it right you must focus on the exercise you are doing and constantly push yourself harder, increasing the level of difficulty as you get more fit. If you did level 7 on the elliptical cross-trainer last week and found it easier, your body is not working as hard and you are burning less calories. Weight loss stops. Thus, increase the cross-trainer to level 8 this week. Never stand still. There is nothing permanent except change. If you are not going forward, you are heading backward.