If you want to lose weight, you will have to create a calorie deficit. This means that you will have to burn more calories than you consume. To lose weight, you will not just have to rethink your diet but also get involved in physical activities. A calorie deficit of 3500 calories is needed to lose one pound of fat. You need to reduce your calories intake in order to create that deficit. Apart from that, you need to get more physically active to lose weight. Here are some summer activities to burn calories:
1- Jogging On The Beach
We have specifically mentioned the beach as you burn 1.8 times more calories while jogging on the beach than on compact surface like concrete. If you walk at a speed of 4 miles per hour on a solid surface, you will burn nearly 328 calories/hour. On the other hand, if you walk on the sand with the same speed, you will burn calories at a rate of 590 calories/hour. The calories burning rate can be increased by 1.8 if you run on the beach instead. Basically, when you are walking or running, it exerts a force on the lower body. This engages your hamstrings, calves, quadriceps, and gluteus muscles.
This is one of the ultimate summer activities to burn calories. It is also a good way to cool off during the summer season. Swimming at a moderate pace will help you torch around 386 calories per hour. To burn even more calories, and tone your leg and arm muscles, swim with a toy like hand paddles or swim fins. You can also sprint to torch even more calories. Lastly, try not to waste more than 10% of your time in the pool loitering around. If you are resting most of the time, you won’t be able to burn as many calories.
Even though fidgeting can be a little distracting and even annoying to those around you, it will allow you to torch 350 more calories than someone who is just sitting idle. Even though the impulse to fidget is often hardwired, you can imitate it too. Lean people often have a tendency to keep moving. For instance, pacing, tapping feet, standing more often, drumming fingers, and re-positioning their bodies. This habit can be adopted to promote weight loss.
It is a competitive martial art which includes kicks, punches, and other techniques two participants exchanged in short matches. Some participants also used protective gear and padding. An hour of kickboxing can help you burn nearly 600-800 calories. The calories burned also depend on the intensity and the fitness level of the participant. Other kinds of martial arts, such as Muay Thai, can also be included in this category.
5- Water aerobics
For a weight of 160 lbs. 402 calories are burnt. For a weight of 200 lbs. 501 calories are burnt. For a weight of 240 lbs. 600 calories are burnt.
Water aerobics is an exercise that is easy on the joints and is commonly available in class settings. It is an excellent option for beginners as well as being a popular choice for pregnant women and aged exercisers. Participants can expect the core, arms, legs, glutes, and back muscles to be targeted, but generally the exercise movements depend on the type of the class.
6- Low-impact Aerobics
For a weight of 160 lbs. 365 calories are burnt. For a weight of 200 lbs. 455 calories are burnt. For a weight of 240 lbs. 545 calories are burnt.
Aerobic exercise can be performed in several ways: classes, using gym equipment, and through solo effort. It is also called cardio. It basically triggers the brain and lungs. It is expert advice to keep the heart rate in check during cardio, so that the participant is not overdoing it and trying to have the best of their workout.
7- Leisure bicycling
For a weight of 160 lbs. 292 calories are burnt. For a weight of 200 lbs. 364 calories are burnt. For a weight of 240 lbs. 436 calories are burnt.
Cycling is one of the best workouts for muscles like glutes, quads, calves, hamstrings and hip flexors. Regular riders would be happy to know that several studies show that cyclists live longer than those who never cycle. An effective way to have some activity in daily routine can be to use a bicycle to go to work, or even to run day to day errands.
8- Stair treadmill
For a weight of 160 lbs. 657 calories are burnt. For a weight of 200 lbs. 819 calories are burnt. For a weight of 240 lbs. 981 calories are burnt.
The stair treadmill should be the top choice at the gym if the main goal is to burn calories. The workout serves a periodic set of stairs which enables the user to climb for as long as they want. Major emphasis is towards the calves, glutes, quads and hamstring muscles.
Experts advise the climbers to always watch their form to help them keep the core involved and to avoid bad posture.
So, what we have learned is that exercise is not the only way to lose weight. There are a variety of fun sports and summer activities to burn calories! Ultimately, a balanced, healthy diet and an active lifestyle are enough to keep you fit and toned.
You can consult a nutritionist to find out about foods that can help you lose weight. You can find and book an appointment with top Nutritionist in Lahore, Karachi and Islamabad through oladoc.com. You can also call our helpline at 042-3890-0939 for assistance to find the RIGHT Doctor for your health concerns.