Weight Loss Exercises

You can control your weight safely and permanently and lose some pounds. All you need is proper food and continuous exercise. Exercise burns calories and builds your muscles, which is necessary for the body metabolism so that you can burn even more calories and lose weight. So put on your workout clothes and pick these exercises for weight loss to get started on your path to smarter and slimmer you.

Walking

Walking is simple exercise for weight loss. It does not require any special equipment, you simply need a decent pair of walking shoes, and you do not need any gym membership to do it. It is a low impact exercise, i.e. it will not blow out your knees or cause any other stress injuries that can lead towards the sidelines for weeks. Depending on how much your weigh is, walking at speed of four miles per hour will burn about 5 to 8 calories every minute or about 225 to 360 calories for a 45-minute walk. So let you put on your walking shoes, turn on your iPod and just go for a brisk walk through your neighborhood. If you live close to where you work or shop, make walking your mode of transportation, and watch the pounds melt away. When the weather is bad, take to the local track or indoor mall, or hop on to the treadmill.

Kettle bell

Kettle bells are cast iron balls fitted with a single handle. Unlike traditional handheld weights, the weight of the kettle bell isn’t evenly distributed, which means that your body has to work to stabilize you and counterbalance the weight of the ball. Kettle bells provide for a hard-core workout that not only burns up to 400 calories in a mere 20 minutes, but also strengthens your core, improves balance and posture and targets all of the major muscle groups, as well as the stabilizing muscles.

Because kettle bell exercises involve the whole body, a kettle bell workout will rev up your metabolism to help your body burn fat faster, and it’ll get your heart pumping so that you get an aerobic workout as well. In fact, 20-minute kettle bell workout is similar to a six-mile run in terms of cardiovascular benefits and calories burned.

Swimming

Swimming burns calories anywhere from about 400 to 700 calories an hour. All types of swimming are effective and help you shed pounds, from a front crawl to a breast stroke or even the dog paddle mode.

Swimming is a highly effective exercise for weight loss. It is one of the lowest-impact exercises, and it strengthens, tones and conditions your body. It is particularly ideal for women in their last trimester of pregnancy and individuals who battle with arthritis, obesity, and musculoskeletal conditions. It is also great exercise for those who suffer from exercise induced asthma, because the warm, moist air around the water will help the airways clear. If you don’t know how to swim? Not a problem. If you can just propel yourself through the water from one end of the pool to the other, you can swim well to lose your weight doing it that way.

Cycling

Cycling is another low-impact, high-rewards activity for losing your weight. It burn calories from 372 to over 1,100 calories per hour! Depending on your weight, your speed and the terrain you are biking across. Unlike running, cycling is easy on your joints, and even the most out-of-shape beginners can hop on to a bicycle and ride several miles without feeling like they’ve just been through the wringer. Outdoor cycling is best of all, because the varied terrain enables you to get a well-rounded workout and that includes strengthening your lower body and getting a good cardiovascular workout.