Along with a proper balanced diet it is very important to exercise regularly in order to stay trim and fit. The most appropriate and effective exercises consist of the right blend of cardio and toning. The results can be achieved faster by following this combined approach.
A list is provided below comprising of top ten exercises that will help you to lose weight, along with the amount of calories that are burnt respectively in each exercise.
1. Step Aerobics
The main focus of this form of exercise is the body regions of legs, bums and hips. These areas are of concern for many women as weight gain often takes place in these body zones. Hence these areas need to be toned down by doing this exercise daily for about an hour. You can split up your regime into two half-an-hour sessions. The results can be realized within a fortnight. It is has been found that this exercise burns about 800 Calories of energy in one hour.
Another exercise which is similar to the above form of aerobics is bench presses. This can be effectively done along with step aerobics. However you need to know how to do them precisely in order to get proper results.
2. Cycling
Depending upon the distance that you cycle, this exercise can act as an effective calorie-burner. It is recommended that whenever possible you take a ride on your bicycle to local visits, if time permits. However if there is paucity of time, exercise bikes are also available which can help you to get the benefits of bicycling. In countries like China, bicycle is considered to be one of the important modes of communication and hence, exercising is automatically incorporated in the daily lifestyle of the people residing over here.
Inside your house you can also do bicycling on the exercise-bikes while watching your favorite show or game. You would not also feel bored by this method. Depending upon the distance traversed and speed of cycling you would be able to burn anywhere in the range of 500 to 1000 Calories on an hourly basis.
3. Swimming
Swimming is considered to be an exercise that involves many body parts and is really comprehensive in its effect. If you swim across to the other end of a medium sized pool and come back and repeat this process for an hour, approximately 800 Calories of energy would be burnt. Swimming has an amazing toning effect on your entire body. You can also spend an extra half-hour at the Jacuzzi after you have completed this activity of swimming.
4. Racquetball
In this interesting sport, sideways running is involved, which is an amazing cardio workout. This workout helps you to tone your thigh and leg muscles. You can also socialize with many people with the help of this entertaining activity and keep yourself engaged in longer workouts. You would not also feel the urge to skip your gym sessions after engaging in this sporty session. It has been observed that after playing this game for an hour, energy of 800 calories is burnt.
5. Elliptical Burner
This is a fantastic cardio workout, which assists in buildup of strong muscles. It also helps to tone your stomach. If someone finds this exercise boring, the sessions can be split up into short bursts of 10 minutes each and the exercise can be done in this manner for the entire course of the day. You can also listen to some lively music while following this activity. On an hourly basis about 600 calories of energy is expended due to this activity.
6. Rowing
If you really love water sports then rowing is an amazing way for toning your arms. This enjoyable activity can be easily pursued by getting enrolled in any nearby rowing club. You might also like to try out this activity before actually getting registered. You also have the option of using the rowing machine present in your gym, but that would be not provide the same experience as rowing in the lake.
Not only does this activity strengthen your arm muscles, but you can also effectively burn calories. This sport is really an amazing workout for those who love to do rowing regularly. One can spend anywhere between 500 to 600 calories of energy after rowing for an hour.
7. Walking
Walking is such an integral part of our life that we often tend to forget that it is also an effective exercise. Walking briskly can also serve the purpose of an effective cardio workout which helps in toning legs, hip and also the stomach. You can have many variations in walking actually. You can walk up the hills, or walk across hills or also sprint according to your physical capabilities. These variations would also alter the amount of calories spent. You can include walking in your day to day activities like going to your nearby bus stop or grocery shop. A brisk walk in the morning really boosts you entire system and you feel energized for the rest of the day. Walking at a normal rate utilizes approximately 360 calories of your body energy in an hour.
8. Dancing
Similar to swimming, dancing also involves all parts of your body and is therefore considered to be a very powerful workout. You can play on some lively music to which you simply love dancing, to make this activity as exciting and entertaining as possible. Along with burning those calories dancing also acts as an amazing stress-buster. Ensure that if you are into dancing you do that on a regular basis for at least an hour at a stretch.
Dancing also helps you to exhibit your natural talent in this activity. It also provides the scope for innovating fantastic new moves. You can find many dancing DVDs online as well as in the music shops that can help you a great deal. Since there are variations present in different kinds of dancing done the amount of energy spent also varies. But on an average, a person tends to spend 600 to 800 calories of energy on an hourly basis with this activity.
9. Exercise DVDs
Nowadays many good DVDs are available which allow you to do your exercises effectively. These can be effective in your weight loss and muscle tone up regime if carefully selected.
10. Horse riding
This activity might not be easy for everyone to pursue, but if you can arrange for this at least once in a week, then there is nothing like it. You can stay healthy, enjoy nature and also remain fit by taking up this enthralling activity.
