The American College of Sports Medicine's position paper on the quantity and quality of exercise for healthy adults asserts a combination of factors inform the effectiveness of your workout. Combine frequency, duration and intensity for an optimal workout that burns the most calories. The ACSM also points out you should combine cardiovascular exercise with resistance training, strengthening exercises and flexibility work.
Types
According to the MayoClinic.com fact sheet on exercise for weight loss, many high-impact cardiovascular exercises burn a high number of calories. In one hour, a 160-pound person burns 584 calories backpacking, 913 calories in-line skating, 730 calories jumping rope, 986 calories running an 8-minute mile, 657 calories on a step machine, 730 calories doing tae kwon do and 584 calories playing singles tennis.
Function
To lose weight or maintain weight, you need to have a moderate or vigorous workout that burns calories. For every 3,500 calories you burn above what you consume, you lose one pound of fat. If you burn 500 calories per day and work out every day, you can lose weight at a rate of one pound per week.
Expert Insight
In an article for Oprah.com, health reporter Selene Yeager cites the calorie-burning power of interval training. No matter what type of cardiovascular exercise you choose, you can increase the amount of calories you burn by doing an interval training model. Begin with a brief warm-up and then work out at a vigorous pace. Every few minutes, up your pace to an all-out sprint and maintain it for 30 seconds. Slow down to recover, return to your vigorous pace and repeat the cycle.
Potential
Health.com reporter Kimberly Wong lists several ways to boost the calories you burn in your workout. Among her suggestions are running through water, starting at a fast pace after you warm up, doing a brief bout of cardiovascular work before lifting weights, mixing new moves in your workout routine, working out in the morning, running in sand, keeping good posture while using cardiovascular exercise machines and pumping your arms while moving.
Warning
As you improve fitness, you need to increase the challenge of your workout to keep burning calories at a rapid clip. Add light hand weights to your cardiovascular routine or lengthen the time of your workout. If possible, you can opt to work at an incline. Integrate some strengthening work that keeps your heart rate up by doing sets of squats, pull-ups, lunges and push-ups.
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