Since the recent decades, the radical growth in global obesity and overweight has been alarming the people of all ages. The health hazards associated with obesity has created serious concerns among people and instigated them to lay high emphasis on weight loss.
According to World Health Organization, it is estimated that the global obesity has nearly tripled since 1975.
It has been linked to several serious medical conditions, including:
- Heart disease
- High blood pressure
- Gallbladder disease and gallstones
Moreover, obesity is not only the reason for serious health conditions, it is one of the leading risk factors for premature death. It is responsible for 4.7 million premature deaths each year.
A person who is 40% overweight is twice as likely to die prematurely as an average-weight person.
The festering figures of overweight and obesity have gravitated people towards physical activities and exercises.
This, in turn, has created hefty demand in the global health and fitness club market.
So, in a bid to cater to the demand, the global health and fitness market has never ceased to attract the aspirants with their innovative physical activities and exercises.
Here, we bring you some of the great exercises that you can easily add to your routine with very little effort:
Squatting is a targeted exercise for legs, thighs, butt and ankles. One can easily integrate squat sessions into their routine. A 30-minute squat session can burn close to 400 calories and a 15-minute session can burn up to 250 calories. One can incorporate weights in the squats to maximize the results.
Swimming is a great full-body, low-impact activity that has many physical and mental health benefits. It is a great way to tone your entire body and cardiovascular system.
An hour of swimming burns almost as many calories as running with an additional advantage of full body workout. One can burn from 400 to 500 calories an hour.
Cycling is the one of the best options for weight loss. It not only promotes weight loss, it improves mental well-being, builds muscles, increases cardiovascular fitness, boost brain activity, enhances sleep and strengthens immune system.
One can burn 200 to over 300 calories in a 30-minute session and 500 to 700 calories per hour. Apart from health benefits, cycling is fun, cheap and good for the environment.
4) Jump Rope Workout
Jump rope exercise is very simple and effective. A 10-minute jump rope session is equivalent to running an 8-minute-mile. Implementing skipping rope in your exercise routine can accelerate weight loss. A 30-minute session can burn over 600 calories, while a 60-minute session can burn anywhere from 700 to 1000 calories.
Apart form weigh loss, skipping can enhance your endurance, flexibility, bone density, cardiovascular health and coordination. It also strengthens ankle muscles and decreases foot related injuries.
Push-ups are beneficial for burning upper body and lower back fat. Push-ups are simple, fast, effective exercise. Push-ups are a great way build strength, while ensuring weight loss. Depending upon weight and intensity, one can burn 50 to 100 calories in a 10-minute workout.
Crunches are one of the most popular exercise for losing belly and lower back fat. It also helps in strengthening the core muscles, enhancing the posture, improving metabolism, and increasing the mobility and flexibility of the muscles.
If you are the one trying to lose weight quickly and with the least amount of effort, it’s imperative to get motivated by creating an exercise routine and really challenging yourself later.
You may have tried various workout procedures, but it is essential to find the right balance of exercises that suit you and just go with it.
Sometimes, even after following the right routine, maintaining your weight or losing it could be stressful. Regardless of the aim, you must set clear intermediate goals, follow your progress, track caloric intake, gather workout ideas, implement nutrition plans and many more to strategically transform your body.
However, apart from daily routine, noting these many things on a daily basis is far from simple and can be a herculean task.
In the need of the hour, the fitness industry has developed Health and Fitness Tracking Applications in a bid to motivate the fitness enthusiasts.
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