Although the primary way to lose weight may be through a healthy diet, there are several exercises that can be effective tools for people looking to lose weight at the gym. But not all exercises are created equal. In general, you must increase the intensity of an exercise to get fast weight-loss benefits. Consult your doctor before trying any intense exercise regimen.
HIIT
High intensity interval training, or HIIT, is a type of training regimen that involves alternating short "rest" and "work" cycles with no rest in between. For instance, you would jog for 60 seconds at a moderate pace and then sprint for 60 seconds at 80 to 90 percent of your maximum speed. You would then repeat this rest-and-work cycle five to 10 times consecutively. This type of training helps you reach new levels of fitness and weight loss, according to doctors at the University of Alabama at Birmingham Health System. HIIT seems to have a direct effect on loss of body fat, especially in the abdominal area, also known as visceral fat. Check with your doctor before starting a HIIT regimen, because it is an intense workout that may not be suitable for those with heart conditions, asthma or joint pain.
Moderate Aerobic Activity
The Centers for Disease Control and Prevention recommends that Americans partake in daily moderate aerobic activity, such as walking briskly, jogging, swimming, biking and rollerblading. The CDC points out that regular exercise can help you maintain a healthy body weight as well as reduce the risk of obesity-related diseases, such as heart disease and type 2 diabetes. This weight-loss exercise program is suitable for people of all ages and fitness levels. The CDC recommendation for children is 60 minutes of daily exercise, and adults should get 2-1/2 hours of moderately intense exercise per week and preferably five hours per week for optimal results.
Incline Treadmill Workout
Walking briskly, jogging and running are all effective weight-loss exercises. However, you can increase the weight-loss benefit by increasing the incline during these exercises to simulate walking uphill. The result of increasing the incline as little as 5 percent can be quite substantial. As a matter of fact, PromoteHealth.info reports that increasing your treadmill incline to 5 percent will burn 60 percent more calories in the same amount of time as working out on a flat surface. The calorie burn is even greater when increasing the incline to 10, 12 or even 15 percent. If you do not have a treadmill, find a hilly area in your neighborhood and walk or jog along it for the same type of results.
Resistance Training
Resistance training consists of any exercise that helps you build muscle, such as weightlifting. As your body increases its muscle mass through resistance training, your metabolism increases and more calories are burned naturally throughout the day, according to MayoClinic.com. So, not only will you burn a substantial amount of calories during a 30- to 60-minute weightlifting session, but your body will continue to burn calories even after the workout. As muscle continues to build over several weeks, you will begin to see the fat seemingly melt from your body.
Member Comments