Hi everyone, good morning dear *Steemingzen* friends, how are you? I hope you are all well and always in God's protection. On this occasion, allow me @muhammadhidayatt to discuss about Health Lifestyle and the title of my post this time is: **"9 Sports Options for Weight Loss"**. ![images.jpeg](https://cdn.steemitimages.com/DQmdR4AG32WVb9UxaGqVcA3CjrQLsC7QLU1fczCDKvgfA25/images.jpeg) _{**[Source image](https://www.google.com/imgres?imgurl=https%3A%2F%2Fwww.aimsindia.com%2Fwp-content%2Fuploads%2F2019%2F02%2Fmorning-walk-1.jpg&imgrefurl=https%3A%2F%2Fwww.aimsindia.com%2Fblog%2Fadd-fun-to-your-exercise-for-assured-health%2F&tbnid=EYeTjFDdGWjKvM&vet=1&docid=L59N6rqIvX5kgM&w=626&h=417&itg=1&source=sh%2Fx%2Fim)**} In addition to managing a healthy and balanced diet, doing sports to lose weight is also important. Because Exercise can help burn more calories and of course provide a number of other health benefits, including improving mood, strengthening bones, and also lowering the risk of chronic disease. ## Exercise for weight loss.

In addition to the type of exercise, frequency and intensity are other important things that we need to pay attention to if we really want to lose weight. For example, doing high-intensity interval training will burn more calories than walking at a low speed. However, varying the type of exercise for the diet can make the routine more enjoyable so that it can be considered for the long term. In the following, I will explain some exercise options for weight loss that we should try: #### 1. Walk (On foot).

![forest-4046876_1280.jpg](https://cdn.steemitimages.com/DQmXPQtE4XamjedGd1ui29xkchiTawVo7uoZXUaUre46sh2/forest-4046876_1280.jpg) _{**[Source image](https://pixabay.com/id/photos/hutan-alam-olahraga-pelari-pohon-4046876/)**} Walking is a type of exercise to lose weight that is very simple and we can do anywhere. In my opinion, this is a suitable exercise choice for people who are just starting their exercise routine. Because walking is a low-impact exercise. That is, this sport does not put too much pressure on our joints. Individuals weighing about 70 kg, for example, can burn about 167 calories per 30 minutes of walking at a moderate pace or about 6,4 km/hour. A 12-week study examined 20 obese women. Study participants were then asked to walk 50-70 minutes and do it three times per week. As a result, they were able to reduce body fat percentage and waist circumference by an average of 1,5 percent and 2,8 cm, respectively. To start walking as a weight loss exercise, try to start with 30 minute walking sessions 3-4 times a week and gradually increase the duration. #### 2. Jog or run.

![running-78192_1280.jpg](https://cdn.steemitimages.com/DQmeHx7Uv6JLpph4a4kYU2rLs8W8ptVmBMP9dEpU2emsxNK/running-78192_1280.jpg) _{**[Source image](https://pixabay.com/id/photos/berlari-joging-pelari-luar-balapan-78192/)**} Although often mistaken for the same, these two sports have different intensities. Jogging speed usually ranges from 6,4 to 9,7 km/hour. While running faster than 9,7 km/hour Harvard health estimates that an individual weighing 70 kg can burn about 298 calories per minute by jogging at a speed of 8 km/hour. While running for 30 minutes at a speed of 9,7 km/hour is around 372 calories. That's why jogging and running are very good as sports to lose weight. These two types of exercise also help burn harmful visceral fat or belly fat. For friends who start jogging or running, you can do 20-30 minutes 3-4 times a week. #### 3. Cycling.

![bicycle-384566_1280.jpg](https://cdn.steemitimages.com/DQmdkmK82zfeZc7vgBNPSHNZrZ6qf2rttCPSJPLNpNPeFT4/bicycle-384566_1280.jpg) _{**[Source image](https://pixabay.com/id/photos/sepeda-bersepeda-olahraga-siklus-384566/)**} Cycling is a popular sport that can improve fitness, as well as good exercise to lose weight. In addition to outdoor cycling, now a number of fitness centers have also provided indoor stationary bicycles. Individuals weighing 70 kg can burn about 260 calories by cycling stationary for 30 minutes, at a moderate pace or about 19-22,4 km/hour. Giving charity is not only good as a sport to lose weight, but also low-impact so it doesn't burden our joints. #### 4. Weight Training.

![body-building-5711489_1280.jpg](https://cdn.steemitimages.com/DQmQj63zVRUpYynZxo7pRkn5x1VW5DC9VG7n7iLH6VHVUP6/body-building-5711489_1280.jpg) _{**[Source image](https://pixabay.com/id/photos/tubuh-bangunan-gym-pria-binaragawan-5711489/)**} Weight training is popular as a sport for weight loss. Individuals weighing 70 kg can burn about 112 calories per 30 minute weight training session. Weight training can also help build strong muscles, so we can increase fat burning at rest. #### 5. HIIT.

![images (1).jpeg](https://cdn.steemitimages.com/DQmajm5hkMDXW57oEtdwGYmuG8xE2Vd24bf7nBVg2uDhaCV/images%20(1).jpeg) _{**[Source image](https://www.google.com/imgres?imgurl=https%3A%2F%2F4.bp.blogspot.com%2F-n_vsOzGyzTg%2FWMuS8QhaRsI%2FAAAAAAAAAgg%2F0Bdid5yrXAw6luFoNeSIsj-jQrlUosPRwCEw%2Fs1600%2Fmetode-HIIT%252B620569.jpg&imgrefurl=https%3A%2F%2Fperiksaselidikianalisis.blogspot.com%2F2017%2F03%2Folahraga-efektif-dengan-hiit.html&tbnid=ZmHJvHKsf4yj_M&vet=1&docid=AoUfp6W9OC2BsM&w=620&h=569&itg=1&source=sh%2Fx%2Fim)**} HIIT is a term for intense exercise interspersed with recovery periods. HIIT is also very good as a sport for weight loss. Usually, HIIT is done for 10-30 minutes and can burn a lot of calories. A study of nine active men found that HIIT burned 25-30 percent more calories per minute than any other type of exercise, including weight training, cycling, and running on a treadmill. That is, exercise for weight loss is very suitable for people who only have little time to exercise. A number of studies have also found that HIIT is effective in burning belly fat which is associated with various types of chronic diseases. #### 6. Swimming.

![kid-1401157_1280.jpg](https://cdn.steemitimages.com/DQmd9SUV5LDtUXkp4Ekyin6Sr1njQw4YpSHYm3o2pALS4tU/kid-1401157_1280.jpg) _{**[Source image](https://pixabay.com/id/photos/anak-berenang-kolam-bawah-air-1401157/)**} Do you guys like swimming? Swimming is not only fun, but it can also be a sport to lose weight. Individuals weighing 70 kg can burn about 233 calories per hour by swimming. The swimming style chosen also determines the number of calories burned. In about 30 minutes, the backstroke can burn about 298 calories. Breaststroke is about 372 calories, butterfly stroke is about 409 calories, and water treading is about 372 calories. Apart from being a sport to lose weight, swimming is also a low-impact exercise that does not burden the joints. Swimming is also very suitable for people who have injuries or joint pain. #### 7. Skipping.

![skipping-5218383_1280.jpg](https://cdn.steemitimages.com/DQmP6DVwDeb35XbBwPGGZ1MSYTEDSDDfUfswZ7zJcr43q84/skipping-5218383_1280.jpg) _{**[Source image](https://pixabay.com/id/photos/melewatkan-kebugaran-teras-bekerja-5218383/)**} Skipping can also be a sport to lose weight. According to what I quoted from the news [Kompas.com](https://lifestyle.kompas.com/read/2021/09/28/103537320/9-manfaat-skipping-termasuk-bantu-turunkan-berat-badan), **Skipping** is an aerobic exercise that has a burning ratio of up to 1,300 calories per hour, with 0.1 calories per jump. Doing skipping for 10 minutes can also burn calories about the same as running 1,6 km for eight minutes. Skipping also trains various muscles, starting from the core muscles, upper body, and lower body, as well as trains coordination. #### 8. Yoga.

![sunset-4830931_1280.jpg](https://cdn.steemitimages.com/DQmYAVMcsYkp9rfM58Yy6SLWjXLLjzCSqY13VzzRsxwZwAA/sunset-4830931_1280.jpg) _{**[Source image](https://pixabay.com/id/photos/matahari-terbenam-yoga-zen-meditasi-4830931/)**} Many people follow a yoga routine to relieve stress. However, yoga can also be an option for exercise to lose weight. For individuals weighing around 70 kg can burn about 149 calories in 30 minutes of yoga practice. Apart from being a sport to lose weight, group yoga practice is also good for our physical and mental well-being. Yoga can also make a person practice mindfulness, which in turn can help to stay away from unhealthy foods, control eating, and train better hunger signals. #### 9. Pilates.

![weights-1948813_1280.jpg](https://cdn.steemitimages.com/DQmcCFBihVevqfuh8c1bDs44FjnoPJYDtFAbEXFxbCGrCCn/weights-1948813_1280.jpg) _{**[Source image](https://pixabay.com/id/photos/kebugaran-sehat-bahagia-olahraga-1948813/)**} **Pilates** can also be a beginner-friendly exercise for weight loss. According to a study I read sponsored by the *American Council on Exercise*, an individual weighing around 64 kg can burn about 108 calories by taking a 30-minute beginner pilates class, or 168 calories by taking an advanced pilates class. Although *pilates* doesn't burn as many calories as aerobic exercise, such as running, many people enjoy it so that this exercise routine can be maintained for the long term. In the end, the best exercise for weight loss is the one we love. If you like one type of exercise, you may be more likely to do it in the long run. In addition, to lose weight, also make sure that we apply an overall healthy pattern, including adopting a healthy and balanced diet, getting enough sleep, and managing stress. ------ #### Alright friends, maybe this is all I can discuss on this occasion. Hopefully my post can be useful for all Steemingzen friends. See you again in my next post, thank you so much... ------

**Author:** @muhammadhidayatt # [About me](https://steemit.com/hive-172186/@muhammadhidayatt/achievement-1-introduction-my-self-by-muhammadhidayatt)