When it comes to weight loss, research shows that interval training (HIIT) at a steady pace is much more effective than endurance training. Steady-state cardio is more effective in improving your stamina and endurance and helps you burn calories because you can increase your heart rate as long as it remains in the low interval range.
This approach may not be practical for people who are just beginning to return to regular aerobic exercise. If you already enjoy the benefits of aerobic training, you do not need to lose fat. However, people who have an established level of physical fitness should do the above-mentioned intense, long-term aerobic exercises to burn fat.
Physical activity helps you control your weight by using excess calories to store fat. Aerobic training and calories If you want to lose weight, aerobic training can help you burn hundreds of calories by creating a calorie deficit. A calorie deficit occurs when you burn more calories than you eat or drink, resulting in fat loss.
Maintaining a healthy body fat level is a question of maintaining calorie intake (food expenditure) and our basic metabolism through exercise and physical activity. To reduce body fat, you need to consume more calories than you absorb, and this can be achieved by consuming fewer calories and consuming more energy through more physical activity. Most of the food you eat contains calories, but you can also use them for something else, such as sleeping, breathing, and digesting food.
Muscle contractions that occur during exercise require a significant amount of additional energy and intense workouts can increase your energy consumption up to ten-fold. This extra energy increases the consumption of fat and carbohydrates that come from the body’s stores.
If you want to burn 500 calories from exercise, you would need an average of 30 minutes of hard spin workout, 45 minutes of moderate running, and 2 hours of light swimming for a 155lb woman. It takes less time and effort to eat carrots and hamburgers than walking for an hour, so potential weight loss is just one of the many benefits of exercise.
Regular physical activity is important for health and is even more important when trying to lose weight or maintain a healthy weight. Physical activity improves mood, reduces stress, builds muscles, and reduces the risk of chronic diseases, to name just a few.
The evidence shows that the only way to maintain the weight loss is through regular physical activity. Burning calories from physical activity combined with reducing the number of calories you consume cause a calorie deficit which leads to weight loss. Diet has a stronger impact on weight loss than physical activity, but physical activity (including exercise) also has a strong effect on preventing weight gain after weight loss.
Weight loss through diet and physical activity Older people have increased frailty and age-related loss of bone density and muscle mass. Adding aerobic resistance training to weight loss programs can help counteract these changes. So basically aerobics is one of the best exercises to lose weight.