To lose one to two pounds per week--the Mayo Clinic’s recommended weight loss rate for healthy Americans--you have to consume 500 fewer calories than you expend per day. This can be done in part through diet, but for the healthiest, most effective results, you need to develop a regular cardiovascular routine. The American Dietetic Association suggests that you take part in at least 30 minutes of exercise per day.
Running
Jogging or running at five miles per hour, a 160-pound person will burn approximately 584 calories per hour. To begin a running routine, dress in comfortable clothing and light athletic shoes that provide good arch and ankle support. Try to land between your heel and midfot and then roll the foot forward. Your head should remain as level as possible throughout the run and your arms should be bent at 90 degrees and relatively close to your sides.
Start your run slowly in order to retain your stamina throughout the run; once you can make your distance goal without feeling winded, you can begin working on your speed. The American Council on Exercise recommends beginning with a simple 20-minute walk and working your way up to a 30-minute run.
Aerobics Classes
A 160-pound person taking a high-impact aerobics class will burn about 500 calories per hour, depending on the intensity of the class. Some examples of high-calorie-burning classes include cardio boxing, boot camp, step and stationary biking. Aerobics classes typically go for an hour, are available at virtually every gym and are usually free with membership. When beginning aerobics classes, wear non-restrictive, breathable clothing and athletic shoes that can absorb the impact of your movements. Be sure to hydrate before, during and after class.
Jumping Rope
Jumping rope is a simple way to burn a great deal of calories with virtually no workout equipment. It burns about 730 calories per hour when done by a 160-pound person. To jump rope safely, begin by choosing a rope that is the right length for you. Your rope should reach to your chest’s height when you step on it with one foot in the center and bring both handles up. Grip the handles lightly near both ends, relax your shoulders and create a small bend in your knees. Turn the rope with your wrists as you jump over it, keeping your body upright, not slouched forward. Only jump a couple of inches off the ground to reduce impact on your knees and ankles.
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