Intense Exercise For Weight Loss

Exercising at a high intensity level is a very effective way to lose weight. Since intense, vigorous exercises burn so many more calories than moderate exercises, they speed up the weight loss process and change the body much more quickly. However, vigorous exercise does carry some risks and is not for everyone. To stay safe, talk with a doctor before beginning any intense fitness program.

Benefits

Vigorous exercise may have even stronger health benefits than regular periods of moderate exercise. According to the Mayo Clinic, physical activity of any kind has the power to improve your mood, help you sleep better, boost your energy level and reduce the risk of conditions including osteoporosis, heart disease, cancer and high blood pressure. Intense exercise also helps with achieving and maintaining a healthy weight, building muscle and keeping bones strong.

Variety

Strive for variety in an exercise schedule, and don’t limit workout sessions to just one activity. According to the Cleveland Clinic, a complete weight loss workout program should include elements of stretching, strength training and aerobics to be as effective as possible. Each component improves the results of the others, and together, they all work to accelerate weight loss. For vigorous aerobic activity, try moving at a faster pace or doing more intense moves. To pump up strength training, lift heavier weights, complete more repetitions or add resistance stretching.

Risks

Starting intense exercises too quickly or performing them for too long can lead to fatigue, muscle or joint strain, dehydration or injury. The body performs best when it’s been given a chance to adjust and build up to periods of vigorous exercise. Especially for people who aren’t in shape, a program of intense exercises can be dangerous. Start gradually, and increase the intensity of workouts over time. If you ever feel dizzy, disoriented or short of breath during exercise, stop and rest. Pause to take a drink when you feel thirsty, and hydrate well before and after a workout.

Interval Training

People who are still easing into exercise programs and getting used to intense exercise may benefit from interval training, which the Mayo Clinic defines as “alternating bursts of intense activity with intervals of lighter activity.” Interval training burns more calories than extended periods of moderate exercise because of its vigorous periods. Try alternating light jogging, brisk walking, moderate weight training, yoga or other mild exercises with more intense activities, such as basketball, football, jumping rope, running or sprinting, tae kwon do or rollerblading. According to the Mayo Clinic, all of those intense activities burn more than 500 calories per hour for a 160-pound person.

Tips

For the best weight loss results, aim to exceed the American College of Sports Medicine’s minimum recommendation of 60 minutes of vigorous exercise per week coupled with two strength training workouts. Gradually work up to doubling that recommendation or mixing in vigorous exercise sessions with more moderate workouts. Finally, follow a healthy diet that features fresh, nutritious and low-calorie foods to accelerate the weight loss process even further.