–
—
If you want to lose weight in a healthy way, there is no avoiding exercise. In this article, we’ll tell you which sports are most effective for losing weight.
–
The desire of the Germans to lose weight was particularly great in 2021. According to Statista survey on weight loss would be about every fifth German glad if he could take something off.
The basic principle is simple – if you want to lose weight, you have to supply your body with fewer calories than it consumes. In reality, however, losing weight is often much more difficult. Since a change in diet alone is usually not enough to lose weight, there is also exercising is recommended. In this way, the body’s need for calories is increased and the calorie deficit, which is essential for weight loss, is reached more easily.
If you want to lose weight easily and healthily, you should therefore rely on the Combination of healthy eating and exercise set. Exercise not only makes it easier to lose weight, it also helps you maintain your body weight. This is mainly done by maintaining muscle mass, which counteracts a decrease in the basal metabolic rate when losing weight. In principle, every sport is therefore suitable to support the weight loss project. We have summarized everything you need to know about the most effective weight loss sports here.
Interval training is a training method in which intense stress and short recovery phases alternate. These intervals are designed in such a way that the body cannot fully recover during training, which creates a particularly strong training stimulus, especially for the cardiovascular system. Studies have shown that even short sessions can produce the same results as extensive endurance training (1,2). In addition to saving time, another great advantage is that interval training can be used for almost any endurance training. Intervals can be built in when jogging, on a bike or on the rowing machine. The most popular interval training methods are HIIT and Tabata. Interval training is also an integral part of the Crossfit.
Depending on the level of performance, many calories can also be burned when swimming. A particular advantage is that this sport is particularly gentle on the joints and is therefore suitable for anyone who, for example, gets pain in their knees, hips or feet while jogging. Another advantage is that the body is trained holistically when swimming, since legs, arms and the entire back or supporting muscles have to work.
Suitable for this: calorie consumption while swimming
The classic when it comes to losing weight is jogging, and rightly so, because running at a speed of 12 km / h burns the body just under 800 calories per hour, which is significantly more than in most other sports (3). However, not all muscle groups are trained when running. Muscles involved in jogging are mainly the leg and gluteus muscles, as well as the abdomen and arms. If you have problems with your joints, you should approach running carefully, as the stress on your joints is significantly higher than in other sports. Here it is important to wear the right running shoes and to prefer the forest floor to the concrete floor.
A highly effective sport for losing weight is jumping rope. After only 10 minutes of jumping rope the body already has around 150 calories burned. The high calorie consumption is mainly due to the complex interaction of the muscles. With every jump, almost all muscle groups in the body from the feet to the neck have to work in order to rhythmically build up the body tension required for jumping. Since the body also has to work coordinatively when jumping rope, you usually only notice afterwards how strenuous the jumping training really was. If you are new to jumping rope, you should only jump a few minutes the first few times so that the ankles and foot muscles can slowly get used to the new training. Jumping on a trampoline is just as effective as jumping rope and well suited for losing weight.
Order the entry-level jump rope here on Amazon (Display)
Another good endurance sport for losing weight is spinning. If you like to do sports outdoors in nature, you can of course also get on your bike. Cycling mainly trains the leg muscles and should therefore can be supplemented with upper body training. This also increases the basal metabolic rate when you are resting. When it comes to calorie consumption, the spinning is about 300 calories per hour in the middle area. With a higher resistance and / or intervals, however, the calorie consumption can be increased significantly.
There are also plenty of calories tumbling on the cross trainer. Depending on the resistance, the body burns here 700 calories per hour. The main reason for the high calorie consumption is that the device not only trains endurance, but also involves the body. Arms and back are trained on the device as well as the legs, which makes the cross trainer the ideal sports device for losing weight.
In addition to the cross trainer, one of the most effective sports equipment for losing weight is also the rowing machine. In addition to the cardiovascular system, the entire musculature is also trained here. In addition to the legs, the back and arms in particular have to work here.
Strength training is the all-rounder among sports. Although no records are achieved in calorie consumption during strength training itself, the targeted training stimuli increase the performance of the individual muscle groups in the long term, which leads to a higher basal metabolic rate. With regular strength training, the body burns more calories when you are not exercising, which is why strength training is an ideal complement to endurance training when you are trying to lose weight.
The hula hoop is also an effective fitness device for losing weight. Studies have also already shown (4)that hula hoop training has a positive effect on weight loss. The energy consumption can thereby up to 400 calories be. It depends on factors like that Type of exercise, to the Tire weight and the speed. The hula hoop workout primarily trains muscle groups from the core of the body. These include the straight and oblique abdominal muscles, the lower back, and the thigh and gluteal muscles. We have explained the 4 most important rules for you to lose weight with hula hoop training in this post.
Order entry-level hula hoops here on Amazon (Display)
Aerobics is dynamic fitness training in which the elements are combined with rhythmic movements and motivating music Gymnastics and dance be brought together. Depending on the choreography and load variant, aerobics is considered to be intensive cardio training in which a large amount of calories can be burned. If you are looking for a sport to lose weight and want to go even more in the direction of dance, you can also try Zumba or dance training, which is also an effective fitness concept.
Many associate yoga with relaxation, but that is far from the truth. Depending on the exercise and intensity, you can do yoga up to 600 calories per hour to be burned. Another advantage of yoga is the holistic training of the muscles, which in turn increases the basal metabolic rate (Order a beginner’s yoga mat here on Amazon / Display).
Reading tips:
– .
