If you need to shed some unwanted pounds, a fitness expert has compiled a list of the ideal exercises to incorporate into your routine.
Sam Quinn, personal trainer at Nuffield Health, explains, Wire To lose weight, adults should reduce their maintenance calorie intake by 500 calories.
Although the amount of calories needed varies for each individual, on average, women should consume about 1,500 calories per day, while men should consume about 2,000 calories.
But, instead of spending hours at the gym to burn 500 or more calories per day, Quinn recommends cutting just 250 calories from the diet and burning 250 calories through exercise.
Experts say there are six simple exercises you can do to reach that magic number.
“Walking is free, simple and effective and should not be underestimated when trying to burn calories,” said Quinn, who recommends walking 3,500 steps a day.
“It’s a low-impact form of exercise, so it may be good for people who are just starting their weight loss journey, or for whom high-intensity and high-impact exercise isn’t suitable.”
He said if you can increase the speed, running 2.5 miles is also equivalent to burning 250 calories.
“It can change strength, fitness levels, mental health and body composition,” he said of running and jogging. “It's a great form of exercise for burning calories.”
For those who like to swim for exercise, 35 laps in a 50-meter or 165-foot pool will help promote weight loss with a full-body workout while also protecting joints that aren't able to withstand the impact of running.
Bicycling — another low-impact exercise — 7.5 miles is also another strategy to burn calories and exercise the leg muscles.
Meanwhile, lifting heavy weights and building muscle for an hour will help burn calories in the long run, he said.
“Although they don't burn as many calories during the activity (meaning they need to be done for a longer period of time to reach the 250 calories burned), it will help improve body composition and increase lean mass,” Quinn said.
“This will ultimately help you burn more calories while at rest and help you continue to burn more calories even after your workout is over.”
Those looking for a short workout can incorporate a 25-minute high-intensity interval training session into their routine.
“HIIT training works by increasing the heart rate and putting extra pressure on the working muscles to burn more calories than slower walking, swimming or cycling,” Quinn explained, while adding that it is not recommended for people who already have any health problems due to the “intensity” of the exercise.
“It can help strengthen the body’s bones and muscles, as well as promote cardiovascular fitness and heart health.”