There are two types of exercise: anaerobic (example: weight training) and aerobic (example: cardio training). For faster and more effective weight loss, you should be doing both. Weight training helps you build muscle mass, which increases your metabolism. Aerobics can help you burn fat and spend calories in the short term, so it's important to speed up weight loss and to ensure that you're pushing your body towards your goal. You can lose weight doing just aerobics by following a few tips.
Step 1
Choose aerobic activities that you can maintain for at least 30 minutes. Instead of getting on the treadmill to run for only 10 minutes, walk at an incline for 30. It's the continuous effort that makes a difference in fat burning. Good machines to try at the gym include the stair master, stationary bike and treadmill. The elliptical trainer is a good choice if you're in somewhat good shape and can stay on it consistently.
Step 2
Head outside to try hiking, biking or light jogging. If you're having trouble keeping the pace for 30 minutes, start with 10 and then increase a few minutes at a time until you reach 60 to 90 minutes consistently.
Step 3
Figure out your fat burning zone. This is 70 to 80 percent of your maximum heart rate. To calculate, substract your age from 220. The result will be your maximum heart rate. Now calculate 70 percent and then 80 percent of that. The numbers you get are the numbers of heartbeats per second you should be aiming for.
Step 4
Stay within your fat burning zone during your workout. You can check your pulse throughout the aerobic session by checking your pulse manually or through a heart rate monitor, which is normally strapped around your chest or used on your wrist as a watch.
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