Having a thicker neck than you prefer can make you feel uneasy around other people or shatter your self-confidence. Having excess fat on your neck can also be a sign that you are overweight which can be detrimental for your health. Exercise that targets excess body fat along with strength training exercises can help to reduce your neck size.
Fartlek Training
Fartlek training is also known as interval training. During this type of exercise you alternate high-intensity intervals with low-intensity intervals. The length of each interval depends on how you feel, your experience and how long you can sustain each type of intensity. According to Shape Fit, interval training burns a large amount of calories and helps to improve your metabolism after the workout. Pick a form of cardiovascular exercise, such as running, and alternate periods of low intensity of a slow pace with high intensity or a fast pace. The low-intensity intervals should only use a minimum amount of energy while the high-intensity intervals should use all of your energy. Work for 15 to 30 minutes total.
Isometric Exercises
Isometric exercises utilize your own natural resistance to strengthen muscles. Improving the muscle tone will help to slim down your neck. Sit or stand with your back straight and your head level. Avoid letting your head drop toward the floor or looking upward. You will use your hands to push against your head while your use your neck to try to move your head forward. The objective is to not let your head move by pushing hard enough with your hands.
Perform a front and back isometric press by placing your hands on your forehead, pressing for 10 seconds and releasing. Complete the press with your hands on the back of your head. Place one hand on the side of your head above your ear, press for 10 seconds, release and repeat on the opposite side of your head to complete an isometric side press. Perform 10 to 15 repetitions for each press.
Steady Cardio
Lower-intensity cardio sessions burn more fat than higher-intensity cardio sessions, according to The American Council on Exercise. Burning excess body fat can help to reduce your neck size. Depending on your fitness level your session should last between 20 to 60 minutes. Start with 20 minutes if you are new to fitness and build on the time of your sessions every other week. According to Shape Fit, exercises such as running, step aerobics, the elliptical trainer, swimming, rowing and cycling burn a high rate of calories per hour.
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