A complete exercise program should include three types of exercises: aerobic, muscular strength conditioning and flexibility. Aerobics work your cardiovascular system for weight management, muscular strength conditioning builds muscle, and flexibility exercises help tone and sculpt the body. By combining these three types of exercises into your fitness program, you will improve strength, lose weight and get in shape fast.
Interval training will help you lose weight fast and get in shape. This type of exercise involves alternating between intense and regular bursts of activity, using aerobic and anaerobic energy to convert carbohydrates into energy. For example, after walking briskly for five minutes; jog for one minute, then return to your original walking speed. Experiment with the length of the intervals until you find a method that suits your current level of fitness.
Enroll in a weekly or bi-weekly pilates class. Pilates helps to build flexibility, coordination, endurance and strength. Additionally, pilates sculpts and tones the body to help you get in the best shape of your life. There are two types of pilates: mat and resistance pilates. Mat pilates are done on the floor with a mat. Resistance pilates are performed with resistance machines. Both types of pilates will tone and sculpt your body.
Join a kickboxing class to kick and punch your way to a contoured body. According to the American Council on Exercise, a 50-minute kickboxing class burns 350 to 450 calories. This blend of martial arts and aerobics offers a total-body workout that will strengthen the body, as well as increase endurance and cardiovascular power so you lose weight fast. The class includes repetitions of punching and kicking, working several muscle groups throughout the body to sculpt it and help it get in shape.
Step aerobics can be done according to the intensity level that you need and require by simply adjusting the height of the step. Step aerobics combines cardio respiratory training with weight management. Start with a step height of four to six inches, maintain good posture with your shoulders back and chest lifted, and remember to always place your entire foot on the step to avoid injury.
Calisthenics, free weights or resistance machines provide the tools for exercises that can add strength to every major muscle group, including the chest, back, stomach, arms, hips and legs. Begin with a comfortable weight and perform eight repetitions. Add more repetitions until you can complete 12 reps without cheating. To build more muscle, add more weights and do more repetitions in sets of 8 to 12. Do strengthening exercises at least three days a week on non-consecutive days.
Jumping rope is a great aerobic exercise, helping to burn fat fast as well as increase body awareness and develop good hand and foot coordination. All it takes to get started is a rope. Start with a basic jump and once you’ve mastered this, get a little creative. Jump backwards or forwards, vary your foot patterns, scissor your legs or bring your knees up higher.
- American Council on Exercise: Interval Training
- American Council on Exercise: Pilates Primer
- American Council on Exercise: Kick Your Way to Fitness
- American Council on Exercise: Step Training for Fitness and Fun
- American Council on Exercise: Three Things Every Exercise Program Should Have
- American Council on Exercise: Jumping Rope: Not Just for Kids Anymore