You need to expend 3,500 calories to burn 1 lb. of fat. The best way to burn fat is through diet and regular cardiovascular exercise. Diet reduces the number of calories you take in and the cardiovascular exercise increases the number of calories you use. There are several different options for cardiovascular exercise; the only limitations are your own personal preferences, budget and physical limitations.
Walking
Walking is one of the cheaper forms of cardiovascular exercise because it requires nothing more than comfortable clothing, a good pair of shoes and a place to walk. Walking is also low impact, so it is easy on the joints and ideal for beginners, the elderly and the unfit. On nice days, walk outside and enjoy the scenery; on bad days, walk indoors, at your local mall. The average 150-lb. person burns approximately 179 calories in 45 minutes of walking.
Running/Jogging
Like walking, running requires no special equipment but it is significantly higher impact than walking and harder on the joints. Those with joint problems or a lower fitness level may want to avoid running in favor of lower-impact activities. The average 150-lb. person burns approximately 536 calories in 45 minutes of running and approximately 455 calories in 45 minutes of jogging.
Cycling
Unlike walking and running, cycling does require special equipment. Safety is also an issue, as cyclists often have to compete with traffic. However, cycling is also a non-weight bearing exercise and easier on the joints than running or jogging. If you don’t have a bicycle, you can also try stationary cycling classes that emulate an actual ride. The average 150-lb. person burns approximately 460 calories in 45 minutes of cycling.
Aerobics Classes
You can find aerobics classes almost anywhere. If you have a gym membership, chances are there is at least one step or dance aerobic class on the roster. Your local community center may offer aerobics classes at cheaper rates than your local gym. Most libraries have aerobics DVD collections, and some cable providers have exercise programming on demand. The great thing about aerobics is that there is so much variety, from standard step to salsa and ballet-based classes. Aerobics classes also give you the opportunity to socialize with other people. The average 150-lb. person burns approximately 360 calories in a 45-minute aerobics class.
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