Spot reduction is a misconception that states you can lose weight in one area of your body by doing one particular exercise. Take the stomach for example. You cannot do only sit-ups and expect to lose your belly fat. They will only help build the muscles underneath. Instead, you need to do cardiovascular exercise. When you break a good sweat, you will know you are burning sufficient calories. This in turn will cause weight loss throughout your body.
Step 1
Execute a dynamic warm-up before your exercise sessions. Spend five minutes doing dynamic stretches like side bends, leg swings, arm circles, step back lunges, knee highs, ankle bounces, alternating toe touches and spinal rotations.
Step 2
Choose a type of cardio you enjoy, and do a light five-minute warm-up. Elliptical training, indoor cycling, running, rowing, stair climbing and versa climbing are examples. Start at a slow pace, and increase your pace through the five minutes.
Step 3
Increase your intensity again. Get to a pace where you are breathing heavily and sweating. Remain at this intensity for the remainder of your workout. To lose weight, the American College of Sports Medicine claims that 60 to 90 minutes of activity might be necessary. Aim for this amount five days a week for results.
Step 4
Increase your caloric expenditure by doing interval training. Start your workout with a dynamic warm-up and regular warm-up, then increase your intensity to about 80 percent maximum effort. Remain there for 30 seconds and reduce your effort to about 50 percent for 60 seconds. Alternate back and forth for your whole workout or mix in two or three 10-minute intervals and exercise at a steady pace for the rest of your workout.
Step 5
Perform a cool-down at the end of your workouts. Do this in similar fashion to your warm-up, but in a different order. Take running for an example. Reduce your speed to a moderate jog, then a light jog, then a fast-paced walk. Do this over five minutes and finish at a slow walking speed.
Tips and Warnings
- Dynamic stretches move your body through a range of motion. This is specific to the movement you encounter while exercising. By doing these stretches, you will reduce your risk of getting injured.
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