Here is a list of workout options to help you maximize your weight loss.
Has the inactivity of the pandemic brought on some weight gain? You’re not alone. Studies have shown that the average adult in the U.S. gained anywhere from 5 to 20 pounds in just the first year of the pandemic. Now that spring is around the corner, and we’re all getting out more, there is widespread desire to shed some of those extra pounds.
You know that to lose weight, you need to expend more calories than you take in. And a productive workout is a great way to fire up that calorie-burning furnace, your metabolism. So, what’s the BEST workout for weight loss? I’m going to give you one easy answer and then briefly discuss a few further options. And yes, if you’re still taking full social distancing precautions, you can do all of these in a COVID-safe way.
The secret to maximizing the results of your workout…
Please don’t quit reading after this paragraph, but the best workout to facilitate your weight loss is the workout that you can stick with. If you hate running or have bad knees, it wouldn’t make any sense to begin a jogging program. Your current state of fitness, your joint health, and what activities you enjoy doing are all key criteria in determining what a successful program will look like for you. The good news is that all of the options below can burn a significant amount of calories and therefore be the optimal weight loss choice for your particular needs. Consistently engaging in any one of them will help you reach your goal. And if you really want to turn up the fitness benefit, try doing any of the following as Interval Training or even High-Intensity Interval Training (HIIT).
The basic premise of Interval Training or HIIT training is that you do short bursts of maximum effort (30 seconds to one minute), followed by equal periods of less intense exercise. These should be alternated in such a way that your heart rate climbs to a level where you’re really feeling the exertion and then drops somewhat during the less intense periods of recovery – but stays in your cardio training zone.
And finally – as you’ve likely heard many times – consult your physician before beginning any new exercise regimen.
And now, on to the calorie burners which will help you get back on friendly terms with your scale.
1. Jumping Rope
Pros: This can be done anywhere and is very inexpensive. Jumping rope is a whole-body exercise that gives an intense calorie burn. For interval training, try alternating jumping rope for one minute (even if you catch your feet a time or two as you become proficient) and then walking in place for 30 seconds.
Cons: No variety of exercise or moving through varied scenery. It’s also tough on knees/ankles.
2. Walking/Running
Pros: The only investment you really need is a good pair of impact-absorbing shoes. This activity can get you out into the fresh air. You can easily define your exertion level for Interval or HIIT Training.
Cons: Bad weather may cancel your workout unless you invest in a treadmill and bring your workout indoors. Jogging and running are high-impact activities and may be harmful to your joints. (Once again, using a well-cushioned treadmill can minimize this disadvantage)
3. Strength Workouts
Examples of this type of workout include lifting weights, pilates classes, and yoga.
Pros: These workouts tone your muscles – which will help you look slimmer. Strength training increases bone density and joint stability, which are important benefits for overall health. Toned muscles also burn extra calories long after the workout has ended, which is a big assist in weight management.
Cons: This type of training is most effective if you invest in weight equipment or join group classes. Strength workouts aren’t as beneficial for your heart unless you do them in your HIIT zone.
4. Boxing
Pros: This is a wonderful combination of cardiovascular exercise and muscle toning. It’s a fitness activity that has positive effects on your entire body.
Cons: This exercise program works best when done in group settings, or at least with a partner. Boxing usually requires an investment in a heavy bag and other equipment, such as appropriate gloves.
5. Swimming laps
Pros: Swimming has zero negative impact on your joints. This is another workout option that tones your entire body. Interval Training is easy if you’re a good swimmer – just vary your pace. If you’re not a strong swimmer, practice your strokes for one minute and then walk in the shallow end of the pool for one minute.
Cons: Extra time for changing (and access to a pool!) are required to participate.
6. Use Cardio-Vascular Equipment
Get on an exercise bike, an elliptical trainer, or a rower.
Pros: Cardio equipment usage is almost always low impact on your joints and when properly set up, aligns your biomechanics (i.e. how you fit on the machine) to safely take you through your fitness routine. Almost all fitness equipment has variable resistance so you can “dial in” the exact effort level you want for a steady workout or an effective HIIT session. Using any of the cardio pieces mentioned allows you to work out at home and therefore save time as well as control the environment and entertainment you experience as you lose weight.
Cons: Fitness equipment requires an investment to help you reach your weight loss goal and some of it can get pricey.
In summary, any of the above workouts will promote weight loss if you stay the course. Finding the right activity for your needs is key. The team at Premier Fitness Source will offer professional guidance and calculate your personal heart rate range for HIIT Training. If you come in to any one of our locations, you can also try out a wide variety of exercise equipment to help you determine what will work best for you.
Call or stop in soon. We’re happy to assist you!