A side-view preview in the mirror can be the kick in the pants that you need to start a new diet and exercise plan. Belly fat, the unhealthy visceral fat found beneath your abdominal muscles and around your internal organs, best responds to cardiovascular exercise, which includes a number of individual and team sports. These 10 most calorie burning sports can help you lose that belly fat.
Boxing and all its derivatives
ESPN places boxing at the top of its list. Boxing requires hours of training, from jumping rope to sparring before you actually hit the ring for a match. Endurance, agility, footwork, quick reflexes and decisions are all incorporated into the sport. In addition, you will burn a large number of calories, which is essential to reduce belly fat. If you weigh 185 pounds, boxing burns 400 calories in just 30 minutes of sparring.
Football, Basketball, Hockey .. Team sports
Team sports such as soccer, football and hockey are high energy activities that keep you moving and motivated while burning calories. While football is usually played outside, soccer and ice hockey can be played in indoor venues all year round. The alternating moderate pace coupled with intense gusts of running or skating provides the effect of “intervals”, where the body continues to burn calories at a high intensity level, even when the athlete falls at a moderate pace. These team sports burn between 311 and 400 calories in a 185-pound person for 30 minutes of activity.
Running and Cycling
Running and cycling are among the top 10 sports for losing belly fat. These aerobic sports can be practiced alone, in a race or as a team member in relay races or bike road races. You can also run or cycle on a treadmill or stationary cycle in the comfort of your home or at the fitness center. While a steady pace burns calories, incorporating intervals into your training program allows you to increase calorie burn to the higher intensity levels usually found when operating at 10 mph or cycling at 20 mph. At 185 pounds, you could burn up to 733 calories or more in a 30-minute-plus workout when you work to burn belly fat.
Rowing (and other rowers)
You can participate in rowing as a team sport, or as an individual aerobic exercise and building strength. Rowing teams practice each week and participate in competitions with other teams.The camaraderie and team spirit will keep you motivated, while the work practices of your major muscle groups and core. If the weather is bad, or if you do not live near a rowing team, you can still use the rowing machine at the fitness center to burn up to 377 calories in a 30-minute workout. minutes.
Snowshoe sports (tennis, pin-pong etc ..)
Racquet sports, including tennis and racquetball, are all vigorous activities that require constant movement as the ball flies and bounces across the court. While tennis is usually played in an outdoor court, racquetball is played in a closed room, where the ball can bounce off one of the four walls, ceiling or floor. Both sports can be played in matches, with two players, or in doubles. Recreational tennis and racquetball are both relatively vigorous, burning 311 calories in a 185-pound player during a 30-minute match.
Swimming and other swimming sports
Swimming provides the cardiovascular benefits of aerobic exercise without the high impact on your joints. Age, injury or obesity-related conditions may require the selection of a sport that does not put more pressure on your body. Whether you are swimming around the pool or riding like an Olympic champion, the cardiovascular and caloric effects vary depending on the intensity of your training. Just 30 minutes of swimming around the pool burns 266 calories in a 185-pound person, while doing dedicated tricks performing the 488-calorie butterfly or exploration burns.
Combining sports with diet and bodybuilding
The Centers for Disease Control and Prevention recommends a minimum of 150 minutes of moderate level activities per week, which includes sports. Adding a healthy, low-calorie diet and two or three days of weight training to your sports schedule increases your daily calorie deficit and increases your ability to lose belly fat. Since a pound is the equivalent of 3,500 calories of stored energy, creating a daily calorie deficit of 500 calories allows you to lose about 1 pound per week. Losing 1 to 2 pounds a week is considered a healthy weight loss rate.