What Is The easiest Exercise You Can Do And Lose Weight?
To lose fat, you need to burn more calories per day than the diet you eat (also known as causing calorie deficiency) - and you should do this over and over again. If you do this long enough, your body will use the available fat stores to gain energy. The result? Fat loss.
You can create a calorie deficit by making dietary changes, but exercise can also help. In fact, exercise may even increase your results: In one study, obese and overweight women who followed a one-year diet and exercise program lost more weight than women who followed a diet alone (10.8% compared to 8.5%).
Related: Most important tips click here
If you are considering adding exercise to your fat loss program, you may want to consider starting with the simplest option: “Undoubtedly, the simplest form of exercise for fat loss is walking fast,” says Shelley Keating, PhD, the organization's researcher. School of Human Movement and Health Sciences at the University of Queensland, Australia. A 15-year study published in the 2009 edition of the American Journal of Clinical Nutrition found that walking was associated with less weight gain over time. In other words, walking regularly can help you maintain - or lose weight over time.
Regular exercise such as walking can also reduce stomach and body fat levels, which play an important role in developing chronic diseases such as diabetes, high blood pressure and obesity, "although you may not notice a change in weight," Keating. he says. A 2015 study in the Journal of Hepatology, for example, found that regular aerobic exercise improves liver fat by 18-29% in overweight and obese people - regardless of the intensity of exercise.
TRY TO MOVE QUICKLY
Happily, traveling is a chore. "It's a basic human trajectory," Keating said. "It can be done in almost any environment and with minimal equipment."
Walking at any speed offers benefits, but walking faster can offer even greater benefits of fat loss. Consider the following estimates from Harvard Medical School: A 40-pound (305 kg) person who walks 30 minutes at a speed of 3.5 mph burns about 149 calories, but if that same person goes up to 4 mph, he burns about calories 167 30 minutes.
So, what is worth it like “going fast”? According to the Centers for Disease Control and Prevention (CDC), walking at a speed of at least 2.5 mph is considered a fast-paced, and falls below the category of strenuous exercise.
However, as you travel at 2.5 mph you will feel stronger or less depending on your height, weight, fitness level, and geographical location (i.e., hilly or unequal terrain makes your walk feel thicker than flat or even terrain), it may be best to measure stiffness. on a scale of 0–10. On this scale, 0 corresponds to sitting, while 10 corresponds to the highest degree of effort possible. According to the CDC, balanced activities - such as walking fast - sound like 5 or 6.
If you are not sure where to start, try to follow these recommendations from the CDC: Plan to get at least 2 1/2 hours of moderate cardio-intensity (i.e., walking fast) every week. For even greater health benefits (e.g., reduced risk of heart disease, type 2 diabetes and obesity), these recommendations are doubled.
Make sure you pair your way with healthy eating. Although exercise can help you create a calorie deficit - with calories burned both during and after exercise - your diet is important. "The key to fat loss is how much energy you spend on each exercise session, and how many calories you consume in your diet," Keating said. A registered nutritionist can help.
If you are new to exercise or have a chronic illness, Keating recommends getting help from a fitness professional, such as a fitness professional.
For more details click this link
OTHER REASONS TO TRAVEL
Fat loss is just one more reason to add weight to your routine. "Exercise is one of the most important things you can do to stay healthy," says Keating.
First of all, regular exercise such as brisk walking can improve your heart rate. "Cardiorespiratory mortality is so important to health and longevity that leading physicians in the US have asked for it to be weighed against routine tests as an important indicator," Keating said. According to a statement from the American Heart Association, hypertension is associated with an increased risk of heart disease, death from any cause and death from various cancers. In addition, even a slight improvement in cardiovascular fitness can lead to very low rates (10-30%) of heart attacks, strokes and other serious cardiovascular events.
Research in The Primary Care Companion also revealed cardio exercise as walking can reduce anxiety and depression and improve confidence and mental performance.