Endurance training, also commonly referred to as cardiovascular exercise, is a physical activity that requires you to keep moving at a submaximal intensity over a period of time. Common examples of endurance training activities include running, swimming and biking. They're very effective in burning calories and thus are commonly recommended for weight loss. For every pound of fat you want to lose, you have to create a deficit of 3,500 calories, burning more than you consume on a consistent basis. There are certain endurance activities that burn more calories per unit of time than others.
Step 1
Complete more than two and a half hours of endurance training per week. The U.S. Department of Health and Human Services recommends that amount of moderate aerobic exercise in order to maintain your current weight. Any time expended more than that will facilitate weight loss. Ideally, get endurance training in 5 to 6 days per week for 30 to 60 minutes each session.
Step 2
Choose endurance activities that burn the most calories per unit of time. The Mayo Clinic claims that rollerblading, running and jumping rope burn the most calories, knocking off 913, 986 and 730, respectively, calories every hour in a 160-lb. individual. You may not be able to complete a whole exercise session of running or jumping rope, but it's fine to split up the modes of your exercise within a training session. For example, start with jumping rope for 15 minutes, then run for 30 minutes and finally finish off with 15 minutes of rollerblading.
Step 3
Incorporate endurance activities that you like. While there are some activities that burn more calories than others, being consistent with your workouts is even more important than variety. If you like to bike, swim or ride the elliptical machine at the gym and feel you would be more motivated to get in more workouts during the week by choosing those activities, feel free to do so.
Step 4
Add short bursts of low-intensity endurance exercise throughout your day. Getting up and walking for 10 minutes while you're at work or taking a brisk stroll during your lunch break, while not the most calorie-burning activities, will help to elevate your metabolism throughout the day. You'll burn more calories later on, even after you sit back down at your desk.
Tips and Warnings
- Although consistent endurance training is an essential component to any weight loss program, it's impossible to ignore the impact that your nutritional habits will have on your success. It's much easier to cut 500 calories from your diet per day than it is to burn them off through exercise. Making healthy eating choices and limiting your calorie intake will significantly increase your results.
- Visit your medical professional prior to starting an exercise program if you feel you have any health concerns that need to be addressed.
Things You'll Need
- Timer
Member Comments