Like most of us, if you’ve ever been struggling to lose weight quickly then this article comes at the perfect time to take some of the stress out of reaching your health and fitness goals. Losing weight can, at most times, be an uphill battle as you try and work out all the kinds in your diet and training plans to reach certain goals in your fitness journey. Hopefully the results of the research can take some of the guesswork out for you and point you in the right direction when it comes to the best ways to efficiently lose weight.
According to research from Harvard University, there are certain exercises that are more efficient than others when it comes to weight loss. It should go without saying that the results are to be viewed as guidelines. The research quotes the following: "it takes an average of 3,500 calories burned to lose a single pound." This is the approach based on a 1958 study by Max Wishnofsky.
Whilst the results of the research can vary for most people depending on factors such as sex, age, body type, etc, doing the exercises higher up the list will burn more body fat and calories than the ones lower down. Regardless of the initial results, your diet and consistency will yield the best results.
THE TOP 5 EXERCISES FOR WEIGHT LOSS
1. Treadmill (10 mph): this activity will burn 495 calories in half an hour if you weigh around 9 stones, 614 calories if you are 11 stone and 733 calories if you are 13 stone. 10 mph is generally considered to be a moderate effort run for joggers and a high effort activity for more sedentary people.
2. Treadmill (7.5 mph): a slower pace on the treadmill will burn 375 calories in half an hour if you weigh around 9 stone, 465 calories if you are 11 stone and 555 calories if you are 13 stone. Not as good as running at 10 mph but still pretty decent if you’re not an experienced runner.
3. Elliptical trainer (moderate): using the elliptical at a steady pace will burn 315 calories in half an hour if you weigh around 9 stone, 391 calories if you are 11 stone and 466 calories if you are 13 stone. Using the elliptical trainer is considered a better option for older people and those who are a larger size as it is a more joint-friendly activity than running, even on a treadmill.
4. Exercise bike (vigorous): surprisingly, vigorous exercise bike sessions will burn less calories than moderate workouts on the elliptical. This activity will burn 300 calories in half an hour if you weigh around 9 stone, 372 calories if you are 11 stone and 444 calories if you are 13 stone.
5. Step aerobics (high impact): A fun activity that’s always a popular option for people who don’t like more traditional forms of exercise, this activity will burn 285 calories in half an hour if you weigh around 9 stone, 353 calories if you are 11 stone and 422 calories if you are 13 stone.