Some exercises, such as running and swimming, have certain advantages for people looking to lose weight. However, there is no single best type of exercise for weight loss.
The amount of exercise necessary to lose weight will vary depending on people’s weight loss goals, as well as the type and intensity of exercise. Without adjusting their diet and reducing their calorie intake, people will require more physical exercise to lose weight.
No single type of exercise is best for weight loss. Some are generally more effective than others, but these will vary among individuals.
Read on to learn about six types of exercises that may help with weight loss.
A 2023 study found that running at least 10 kilometers (6.2 miles) could lead to noticeable changes in weight and body fat.
Running is a form of cardiovascular, or cardio, exercise. Running causes the heart and lungs to work harder. This extra work leads to the body burning energy that it has stored around the body, such as in fat cells.
If the body is burning more than it consumes in calories, this can lead to weight loss over time. Weight loss is not immediate and requires regular exercise over several weeks or months.
Running is generally free, as most people can run in a park or on the street in their local area. Another advantage is that most people can run without extensive training.
However, it is important to warm up before running, and a person may wish to speak with a trainer to learn proper running techniques.
A person can alter the exercise intensity or duration to increase the benefits. For example, they can start with a 10-minute run, then build up to longer durations or distances. They can also make the exercise more intense by running more quickly or at an incline.
Walking can have similar effects on the body to running, but it is a lower intensity form of exercise.
Although its lower intensity means that the body will burn fewer calories per minute, even a 10-minute brisk walk can be beneficial.
For instance, walking is easier to maintain over longer durations. It is also possible to walk in many different environments.
Some people may go for long walks in the countryside or by the sea. Walking in pleasant locations will increase the enjoyment and motivation to exercise.
As walking is lower intensity, it may serve as a good starting point for many people attempting to be more active, as they can easily integrate it into their lives and set realistic goals.
If a person is new to exercise or if they have not exercised in a while, it may be beneficial to begin with shorter walks to build up to a goal of
As well as helping with weight loss, walking
Cycling is another form of cardio that can be effective for weight loss.
With most stationary bikes, or exercise bikes, it is possible to change the resistance and increase the intensity of the workout. When cycling outdoors, a person can pedal faster or cycle uphill to increase the intensity.
Buying a low cost bicycle can keep the costs of cycling to a minimum. However, more expensive bicycles are sometimes helpful, such as when cycling off-road.
Some research suggests that including both walking and cycling in an exercise regimen may be more beneficial for weight management than cycling alone.
Resistance exercises include activities such as weight training. Most people looking to lose weight will benefit from incorporating both cardio and resistance exercises into their routines.
Resistance training can improve body composition by increasing the size and density of muscles around the body. It can also increase the resting metabolic rate.
The resting metabolic rate is how many calories the body burns at rest. Genetics and age are factors that have a significant influence on resting metabolic rate, but increasing muscle may also make a small difference.
Swimming is an excellent way to lose or manage weight with a low risk of injury.
Swimming is primarily a form of cardio, but there is also natural resistance from the water. This resistance reduces the impact of swimming on the joints and lowers the risk of injury.
Swimming is suitable for people of all ages, and it is an exercise that people can do leisurely or vigorously. In particular, swimming laps can be a good form of
High-intensity interval training (HIIT) has recently come to the fore as a workout option alongside the more traditional forms of exercise. It is a type of exercise that involves cycles of short, high-intensity bouts of activity. There are usually brief recovery periods between bouts.
HIIT sessions are challenging. A common method involves 5 to 7 minutes of warming up, at least 5 minutes of high intensity exercise, and 4 to 6 minutes of recovery.
A 2021 trial found that HIIT can be as effective in supporting weight loss as moderate-intensity continuous training, such as walking.
There is no single best exercise for weight loss, but some exercises have advantages that may appeal to certain individuals. For example, running and walking are generally free and easy to start.
Exercise is an important part of weight loss. However, other factors, such as diet and sleep, also play a role.