Exercise is an integral part of a healthy lifestyle. In addition to help you lose those extra pounds, exercise can strengthen and tone muscles, reduce stress, and improve your overall well-being. Each exercise session should include a 5 to 10-minute heating and cooling to avoid injury and improve flexibility. Also, remember that healthy eating and exercise must go hand-in-hand to lose weight and keep it off. Select a few of your favorites and keep it fun!

Swimming

Take the stress off the joints and try swimming for weight loss. Swimming laps for an hour to burn 511 to 763 calories depending on your weight, and just floating around in the pool or swimming leisurely will not do the trick.

Running / Jogging

While walking is an effective low-impact activities, running or jogging can really ramp up your calorie burn. Depending on your weight, running for one hour at 5 mph can burn 600 to 900 calories. Throw in some interval training and you’ll shoot up your metabolism even more, as well as adding a little spice to your workout. So instead of making easy 3-mile jog every day, add a few hills or speed playback (jog 3 minutes, run fast 1 min) to keep things interesting. You can also add more tasks to your walk with jogging or hill intervals. For example, if you walk for 30 minutes, you can throw in a 1 to 2 minute jog every 5 minutes.

Strength Training

Strength training, such as lifting weights or using resistance to target specific muscle groups, helps to increase muscle mass, which makes muscles more metabolically active than fat. This also means that your body will burn more calories, even while you’re at rest. Spot reduction is a myth, so to choose a balanced strength training will target all major muscle groups (chest, back, abs, shoulders, quadriceps (thigh), hamstrings, glutes, calves &) for best results.

Notification

From motivating aerobics class at the gym to DVD in the living room, there is a huge variety of aerobic exercises to choose from. Getting regular aerobic exercise is the ideal way to burn a lot of calories and achieve your weight loss goals. You can select high or low impact style for your fitness level. You can burn up to 600 calories in one hour and low-impact aerobics; about 800 calories in one hour of high-impact aerobics.

Plyometrics

Jumping and ran movements that challenge your muscles in a new way is called Plyometrics. In addition to helping you lose weight, explosive quickness and strength of plyometric exercises also improves cardiac and builds endurance. This type of training is also more advanced and can lead to injuries if not done properly, or if you have an existing common issues. For best results and safety, consult with a personal trainer or sports medicine doctor before you start a new program. Some examples of plyometric exercises are burpees, jump squats, jump lunges, double leg hops, power push-ups and plank jacks.

Cross-Country Skiing

Just an hour of hiking, you can burn between 500 and 800 calories. Cross-country skiing will certainly get the heart pumping and work multiple muscle groups.