Aerobic exercises burn calories fast for quick weight loss.
Getting rid of excess weight is challenging when your daily life involves long hours sitting at a desk or commuting to work. But you can lose weight quickly on an exercise regimen when you follow a few tips. Just how quickly you lose weight depends upon variables in your control and not in your control. Variables not in your control include gender, age and individual characteristics. Variables within your control are duration, frequency and intensity of exercise.
Burning calories is the name of the game when you exercise to lose weight. Aerobic and muscle-strengthening exercises are both beneficial, according to the U.S. Department of Health and Human Services. The number of calories burned during a particular exercise depends upon the intensity of the exercise and your body weight. People who weigh more burn more calories during physical activities. A 160-pound person walking at the rate of 3.5 miles per hour burns approximately 314 calories compared to 469 calories burned by a 240-pound person. Exercises that use your large muscles -- quadriceps, hamstrings, buttocks, back and core -- burn more calories than exercises that emphasize the smaller muscles, such as the biceps. Use of multiple muscles and joints burn even more calories. Medicine-ball squats, lunges with biceps curls and pushups are recommended muscle-strengthening exercises. Aerobic exercises such as walking, swimming, dancing, stair climbing, active sports and others provide the intensity needed to increase calorie expenditure.
Moderate-intensity exercise uses 3 to 5.9 times more energy expenditure than rest. Examples of moderate-intensity exercise are brisk walking at 3 miles per hour, gardening, ballroom dancing and doubles tennis. The higher the intensity of the exercise, the shorter the duration required for the same weight-loss benefits. Jogging, running, swimming laps, aerobic dancing and jumping rope are examples of high-intensity exercise. Performing high-intensity exercises versus moderate-intensity exercises can cut your exercise time in half for the same calorie burn.
When calorie consumption remains the same, an increase of moderate-intensity physical activity -- such as walking at a pace of 4 miles per hour -- for 150 to 300 minutes per week burns enough calories to stabilize the weight of people who need to lose up to 5 percent of their body weight, says the U.S. Department of Health and Human Services. But individuals who need to lose more than 5 percent of their weight may need to exercise longer than 300 minutes per week.
Exercise is most effective when spread out evenly over the course of a week and performed in intervals of no less than 10 minutes. Strength-building exercises should be performed at least twice a week and should not be performed on consecutive days -- unless different muscles are worked, as muscles need time to repair after strenuous weight-lifting or weight-bearing exercises.
The incorporation of strength-building exercises benefits a weight-loss plan because of the greater energy expenditure of muscle. A pound of muscle burns 50 additional calories, says Pamela Fortner on ShareCare.com. Adults with disabilities should consult their medical provider before doing new exercises, cautions the U.S. Department of Health and Human Services.