What sport to lose weight quickly?
Today's lifestyle coupled with the work from home culture has led to weight gain issues.
If you are one of these people and are looking for a sport to lose weight and lose those extra pounds, the following article will be of great help to you.
Moreover, if you have a strong penchant for sports activities, the list of exercises mentioned will not seem overwhelming to you. So, let's see what we have selected for you as a sport to lose weight.
Choose the weight loss sport that suits you best.
1. Boxing, the ideal weight loss sport - Calories burned per hour: 800
Boxing is one of those fitness trends or exercises that always remain at the top of the list. When you choose boxing as a weight loss sport, you need to maintain a high level of athletic prowess, i.e. strength, speed, agility, and hand-eye coordination.
These activities are applicable for both sports and fitness purposes. However, there is no need to get punched in return.
The total body movements in boxing help you reduce extra body weight by burning calories at a high rate.
That is why it is considered one of the best sports for weight loss. In addition to reducing body weight, boxing improves cardiovascular health, body strength and combats stress-related problems.
2. Cycling - Calories burned per hour: 450-750
Cycling is often considered a good option for aerobic exercise. It allows you to keep your heart rate at an optimal level with less impact on your knees, ankles and other joints compared to running or jogging.
However, if you choose cycling as a weight loss sport, you can burn a significant number of calories by pedaling (provided you run at a fast pace).
The more energy your body uses to pedal faster, the more calories you burn. However, the total number of calories burned depends on weight, speed, and time spent pedaling.
3. Sprint - Calories burned per hour: 614 / 733
If you want to lose weight faster, choose sprinting because it is one of the best sports for burning fat. Sprinting makes you breathe harder all the time, which increases the amount of oxygen in your blood and therefore your heart rate and metabolism. The high amount of oxygen helps detoxify your body.
Sprinting is a full-body workout that helps you lose fat and increase your metabolic rate for several days, even if you stop doing this exercise.
This phenomenon is known as the post-exercise oxygen consumption (EPOC) effect, also known as "afterburn." Short sprints allow you to improve heart rate, blood circulation and increase body temperature, which helps to quickly reduce body weight.
Also read: HULA HOOP | HOW TO USE IT AND BURN CALORIES?
4. Basketball - Calories burned per hour: 576
Basketball is a physically demanding activity that burns a lot of calories and therefore helps you lose weight. When playing basketball, you have to run, jump, move in different directions and maintain hand-eye coordination.
Since your whole body is involved in the game, you quickly sweat and start burning calories.
Remember that the number of calories burned playing basketball depends on several factors such as the length of the game, the intensity level, whether you play on a full court or half court, etc.
Find like-minded people and start playing basketball as it is one of the best sports to burn calories.
5. Football - Calories burned per hour: 504
Individuals can play football to fight obesity. It is one of the best sports to burn calories. If you play football two or three times a week, you can lose a lot of weight.
Since soccer works your heart and muscles in different ways, you can choose this sport to burn calories. Wondering how?
Football helps build muscle mass and burn calories because it uses both slow and fast twitch muscle fibers. It boosts metabolism, and no matter what position you play this sport to lose weight, whether it's attacking or defending, running and agile movements will help you reduce extra body weight.
6. Swimming best sport for weight loss - Calories burned per hour: 400
Swimming is one of the best sports to lose belly fat fast. Individuals can burn more calories when they run faster and cover more distance.
Also, the rate of fat loss depends on the strokes you choose. Let's say you choose breaststroke over freestyle, you will have to swim for a long time. So, you can be more consistent and burn more calories.
Besides the weight loss benefits, people can improve their muscle strength, posture and flexibility because all the muscles in the body, including those in the neck, toes and face, are involved.
Additionally, they can get the cardiovascular benefits of aerobic exercise without the impact on their joints. Sign up for swimming classes and reduce belly fat fast.
7. Gymnastics - Calories burned per hour: 288
Are you searching the Internet for sports that burn the most calories? Gymnastics is the perfect answer. This sport requires a huge amount of energy and good coordination, flexibility and agility.
Here, weight loss depends on the number of days you practice it. You can lose weight by doing 15 minutes of gymnastics a day.
By doing gymnastics you can improve muscle tone, increase muscle mass and maintain good physical shape.
If you practice some of the sports mentioned above and combine them with a healthy and balanced diet, you will be able to lose those extra pounds faster and avoid problems related to obesity.
Learn more: CARDIO CHALLENGE: JUMP ROPE CALORIE BURNER
In addition to a sport to lose weight, here is a weekly training plan for weight loss.
Here's the basic breakdown of what you'll be doing:
-
Strength training three days a week, one hour per session.
-
High intensity interval training one day a week, 20 minutes per session.
-
Two days of active recovery
Muscle training 1 hour - 3 days a week
You need to do full-body workouts. Working specific body parts in a full session (like chest and triceps) can be great, but if life forces you to miss a workout, your routine (and your muscles) will be out of whack. For most people, it's best to do everything in one workout.
What to do :
1) Compound exercises for the lower body (eg: deadlift, squat)
Any lower body compound movement or variation can be used for this exercise, such as a goblet squat or a barbell deadlift.
The key is to lift heavy weights. It's about using some of the largest muscle groups in your body, and in order for those muscles to respond, you need to engage them.
There's no set number of reps or sets for this part of the workout, he recommends working up to your five-rep max during each session.
This means starting with a weight that is not difficult and gradually increasing. Do five repetitions with a relatively light weight, rest, do five repetitions with a weight that is five pounds heavier, rest, and repeat this pattern using five pounds more each time.
2) Upper body superset:
Upper body pushing exercise (e.g., dumbbell bench press, push-ups). Upper body pulling exercise (e.g., one-arm bench press, dumbbell curl).
3) Lower Body and Core Superset:
Unilateral lower body movement (eg: reverse lunge, step-up). Basic movement (eg: plank, Russian twist)
You might also like this article: FULL BODY WORKOUT: A SIMPLE AND EFFECTIVE TRAINING!
High Intensity Interval Training 20 minutes - 1 day per week
The first of your two cardio days should be high-intensity interval training, or HIIT. Stationary cardio has its place in your routine (we'll get to that), but remember that intensity is your friend.
This will induce much greater fat loss than steady-state cardio. When you work in this high intensity threshold, not only are you burning a lot of calories during the workout, but you're significantly increasing your metabolic rate afterwards.
Your body will have to work harder and longer to return to a resting state, burning more calories in the process.
What to do :
Choose an activity you enjoy as your model. A weight-loss sport might be running, cycling, or bodyweight movements (burpees, anyone?). Either way, push as hard as you can for 30 seconds, then step back to rest. How long you rest depends on your fitness level.
If you're just starting out, you might want to try a 2:1 rest-to-work ratio. So 30 seconds of work followed by 60 seconds of rest. You can then reduce your rest time each week.
You can also try Tabata intervals once you're comfortable. These are 20 seconds of extremely hard work for 10 seconds of rest. Whichever you choose, repeat this circuit of work and rest. And do this until your 20 minutes are up.
Active recovery - 2 days per week
Two days a week will be active recovery days. This is when your body has a chance to rest and rebuild muscle fibers that were torn apart during your workouts (this is when you really get stronger).
It is best to avoid heavy exercises and focus on gentle movements. An active recovery day is not a free pass to lie on the couch and do nothing.
Movement helps increase blood flow and deliver more oxygen-rich blood to your muscles to speed up recovery. Faster recovery could mean faster results.
Also discover: DIETARY ADVICE, RECOVERY, MASS GAIN AND MARTIAL ARTS WHAT TO DO?
We have spent a lot of time to present you the most complete article on “Sports to lose weight: which sports activity is right for me?” , we hope you enjoyed reading it.
Don't hesitate to subscribe to our private club!
In addition to this, you will receive our complete book as a gift on the best way to structure your fitness training, you will receive an email in advance when an article appears on our site leboxdufitness.com
Also feel free to check out our store which offers the best fitness, bodybuilding and fitness equipment.
Did you like this article and learn “Sports to lose weight: which sports activity is right for me?” Tell me in the comments if you already knew this and what your own experience is on this subject.
If you want to discover other articles on well-being and sports. Take a look at the weight loss tips section of the blog. You will find plenty of good fitness ideas.
If you want to find other Fitness and Wellness articles, take a look at the fitness shop review and best seller sections of the store, you will find plenty of products to use at home.
And if you want to know more about our sportswear for your fitness sessions, building muscle or losing fat, don't hesitate to consult the fitness clothing collection .
You can download my complete fitness guide “ The essentials for a body in top shape ” for free and subscribe to our Facebook page and our Instagram account.
Thank you for reading, I am personally responding to the comment.
Looking forward to corresponding with you!
