What’s The Best Exercise For Weight Loss?
Build a workout plan to lose weight and stay healthy and fit
We know that weight loss isn’t as simple as calories in versus calories out (read more about that here). Successful weight loss involves a number of different factors, including exercise. But which type of exercise is best when starting your weight loss journey? Registered Physiotherapist and athlete, Lynita White offers tips on how to get moving to lose those inches.
What is exercise?
Let’s start with a simple answer to this question. Exercise (also known as physical activity) is any movement that causes you to work and to burn calories. But not all exercise types are created equal, and this brings us to the next question…
What’s the best type of exercise for weight loss?
While there is no ultimate best form of exercise (although if you ask me, I’ll say deadlifts), research shows us that aerobic exercise may be the most important for weight loss. Aerobic exercise is any sustained dynamic activity that involves large muscle groups and results in an increase in breathing, heart rate, and caloric burn. Another name for aerobic exercise is cardiovascular exercise or “cardio”. Cardio refers to your heart and blood vessels, which are conditioned by this type of exercise.
In addition to contributing to your “calories out”, aerobic exercise increases fat loss, and prevents you from gaining back the weight you lost.
Which aerobic exercises should I do?
The thought of cardio can be intimidating for many people, but rest assured that this type of exercise does not have to be in a gym, and does not have to involve running or jogging. Any sustained activity that gets your breath and heart rate going a little harder counts as aerobic exercise. Some good examples are walking with a friend, playing a sport like frisbee or basketball, taking a dance class, swimming, biking or raking the lawn.
How much exercise do I need?
The answer to this question will vary from person to person. For those new to aerobic exercise, a good place to start is with the Canadian Physical Activity Guidelines which recommends: 150 minutes (that’s two and a half hours) of moderate to vigorous physical activity each week, in bouts of 10 minutes or more. Research tells us that while 150 minutes per week is a great place to start, at least 225 minutes (nearly four hours) of weekly exercise is best for significant weight loss.
“The Canadian Physical Activity Guidelines recommends 150 minutes of moderate to vigorous physical activity each week, in bouts of 10 minutes or more.”
How hard should I work out?
Moderate to vigorous physical activity is what’s recommended in the Canadian Physical Activity guidelines, as well as in most weight loss programming.
Remember that aerobic exercise causes us to breathe harder than normal. Moderate intensity causes us to sweat a little and to breathe harder, while vigorous exercise causes us to sweat and be out of breath. Some examples of moderate intensity activity are: brisk walking, bike riding, gardening or raking, and water aerobics. Types of vigorous exercise include: jogging, hiking uphill, swimming laps, aerobic dancing, jumping rope, or playing sports like soccer or basketball.
Staying active for life
Aerobic exercise (or cardio) appears to be the most effective type of exercise to achieve weight loss. This is not to say that strength training is not important - it too has its place in weight loss programming, and comes with a whole host of health benefits as well.
No matter what your background is with exercise, find an activity you enjoy doing and start your weight loss journey. Remember that something is better than nothing, and being active can make you feel good. Your body is powerful and adaptable, and aerobic exercise reduces the risk of chronic disease and can improve your fitness, strength, and mental health.
Make sure you get clearance from your doctor or physio before beginning a new exercise program, and chat with your physiotherapist about the right amount of exercise to start with, what to aim for, and how to safely increase it to reach your goal.
Lynita White, Physiotherapist
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