Weight loss with low-intensity exercises: Is it possible?

When we think of weight-loss regimes, we often think of hard-core exercises, long fitness programs and elaborate machines. However, many low-intensity training exercises can impact weight loss as well! Exercises such as walking, cycling as well as swimming can be as effective in burning the extra calories. However, there is a certain way to do these exercises that can result in weight loss. Besides being consistent, low-intensity exercises need to be combined with a balanced diet as well as proper hydration. Here is everything that you need to know on how to lose weight with low-intensity training.

What is low-intensity training?

Low-intensity training refers to exercises that are performed with a low level of effort. It can be as simple as an exercise done while talking to someone. “Low-intensity cardio training can be sustained longer without straining the muscles or causing fatigue. The gentle and sustainable exercises require only 57-63% of your maximum heart rate,” explains fitness expert Spoorthi S. Since these are slower, people of all fitness and age levels can include them in their workout routine. Check out the benefits of low-intensity training to understand how these help us out in the long run.

Can low-intensity training help you lose weight?

While you might feel that weight loss can only be associated with a high-intensity workout, it might not always be so. “Low-intensity exercises may look like they are not changing anything in your body, but it is an effective method for weight loss when combined with proper nutrition,” says Spoorthi. A study, published in Health and Quality of Life Outcomes, states that low-intensity exercises can work to significantly reduce body weight and body fat.

How does low-intensity training aid weight loss?

Low-intensity training or low-impact workout can help with weight loss in a significant manner. Here are a few ways in which it could work!

1. Promotes cardiovascular health

Low-intensity exercises help strengthen the heart and improve the circulation of blood. This can lower the risk of cardiovascular diseases. This makes such exercises safe to do long-term, and consistency can lead to weight loss. A study, published in Frontiers in Cardiovascular Medicine, states that low-intensity training can lead to a decrease in cardiovascular mortality as well as the risk of developing cardiovascular disease.

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2. Helps build muscle endurance

Low-intensity workouts can work on the endurance levels of your muscles. For example, endurance running, a form of low-intensity workout, can help with weight loss. However, this needs to be done consistently, and for that, muscle endurance is very important. Muscle endurance is the period when muscles can endure exercise. Therefore improving muscle endurance can help with your overall fitness and weight loss. Check out some tips to improve muscle endurance.

3. Helps you burn fat

Low-intensity training such as strength training can help you burn fat. When you lift dumbells and perform other exercises that involve the use of weights, this helps you burn fats faster. This leads to an increase in muscle mass and a decrease in fat mass. However, this only works out if you are consistent. A study, published by the University of New South Wales, suggests that we can lose approximately 1.4 per cent of our entire body fat through strength training alone.

4. Boosts metabolism

Right workouts and exercises are a very good way to increase your metabolism in the long run. The body uses aerobic metabolism instead of anaerobic metabolism. This is because fatty acids are the main source of energy during low-intensity workouts. A study, published by the US’s National Institutes of Health, states that after three to four hours of moderate exercise, free fatty acids are predominantly used for energy metabolism. This helps in burning fat.

5. Less risk of injury

These exercises cause less strain and impact on the body; hence the risk of injury is less. This is what makes them safer to do, and you can be more consistent in the long run. Also, these exercises are easier to do and they are accessible to people of all fitness ranges. They can also be done anywhere and at any point in time.

6. Builds stamina

While low-intensity exercises are better for endurance building, they are great for promoting better stamina as well. When these exercises are practised for a long time, it leads to better fitness and stamina. Strength training and cardio exercises are good to build stamina. Here are some tips to increase stamina for running.

What are the basic exercises in low-intensity training?

Some basic low-intensity exercises include:

1. Walking

Going for walks regularly can enhance weight loss. There are different types of walking that you can try out such as power walks, interval walking, Nordic walking etc that can make walking an interesting form of workout for you. Check out the types of walking you can do that help with weight loss.

2. Cycling

Cycling is a great form of workout and can promote weight loss. A study, published in Obesity Facts, states that cycling for more than 1.5 hours a week was associated with a lower body weight of 4.10 kg in men and 0.92 kg in women.

3. Swimming

Another great way of losing weight is swimming. Swimming can help people burn calories and help them shed kilos. It engages different muscle groups and hence, it also helps to tone muscles and improve overall health. Check out some strokes of swimming that can aid weight loss.

4. Yoga

Yoga is a great low-intensity exercise that helps to lose weight. Some poses such as the Triangle pose (trikonasana), Bridge pose (setu bandha sarvangasana) as well as the Downward facing dog pose (Adho mukha svanasana), can help you come in shape in no time. Check out Yoga poses for weight loss.

5. Tai Chi

Tai Chai includes aerobic as well as muscle strengthening exercises that can lead to weight loss. It can also help to reduce weight circumference as well as help with obesity. If you are regularly practising Tai Chi, you will begin to see results in two to four months. It also helps to improve muscle strength. A study, published in Evidence-Based Complementary Alternate Medicine, states that a mean decrease of 1.49 kg in body weight after 48 weeks of training of Tai Chi was observed amongst the participants.

6. Light Resistance Training

This refers to lightweight training that can help you increase your strength as well as preserve your lean body mass. It is sufficient to do this three to four times a week. These increase flexibility and have greater muscle strength. Check out some lightweight training exercises for weight loss.

What to remember while doing low-intensity training?

These are some pointers you should keep in mind when you are engaging in low-intensity training:

• Proper form: All exercises require a proper form to be effective. This will also help in avoiding injury.
• Stay hydrated: Even though there’s less strain on the body, one shouldn’t forget to drink plenty of water.
• Combine and increase: To make this workout more effective, one should combine it with a balanced diet. The gradual increase in duration and intensity will also help in getting the best result.
• Pacing: Maintain a consistent, moderate level of exertion that allows you to stay active for an extended period without overexerting yourself. The key is to find a rhythm that keeps your heart rate elevated but not too high
• Consistency: It is important to enjoy the process while maintaining consistency.

Can you do low-intensity training every day?

Yes, one can perform low-intensity training exercises daily as it doesn’t overstrain your muscles or cause any significant fatigue. Balancing low-intensity training with a variety of exercises and a proper diet can help prevent boredom and work well for different muscle groups.

FAQs

Is jogging a low-intensity workout?

No, jogging would be a moderate-intensity workout. It is a vigorous-intensity physical activity. It uses 70 to 85 per cent of your maximum heart rate.

How do you know if an exercise is low-intensity?

If you can talk and sing without puffing, then you are engaged in a low-intensity workout. If you can talk, but not sing, then your workout is moderate.

How long should I do low-intensity workouts for daily?

A low-intensity cardio session should typically last 30- 60 minutes.