The American Heart Association sets minimum exercise guidelines for people who want to get fit. Every week, adults should incorporate 150 minutes of moderate aerobic activity such as brisk walking or dancing or 75 minutes of vigorous aerobic activity such as jumping rope or running. However, if people want to lose weight quickly, they need to incorporate more intense workouts into their weekly schedule.
Features
Workouts that burn the most calories involve cardiovascular exercise at an intense enough level to raise your heart rate and make you sweat. The Mayo Clinic's guide to exercise for weight loss ranks the most effective weight loss workouts as running and rollerblading, which burn over 900 calories per hour. Other top workouts include jumping rope, tae kwon do, high impact aerobics, basketball, football, singles tennis, jogging, stationary rowing and hiking.
Potential
In "Oprah" magazine, fitness reporter, Selene Yeager, describes the power of short, intense workouts as part of a rapid weight loss plan. Known as interval training, this type of workout begins with cardio exercise at a relatively vigorous pace. Every few minutes, pick up the pace and do a 30-second sprint. Slow down to recover and begin the cycle again, until you have done a 30-minute workout with several 30-second intervals at high speed. Yeager compares a 30-minute moderate walk that burns 112 calories with a walk that combines several 30-second speed-walking sprints that burns 165 calories.
Benefits
Yeager adds that people who do interval training notice benefits beyond weight loss. They rapidly increase their fitness levels and gain more energy. Some people who hit a weight or fitness training plateau credit interval training with getting them out of their rut.
Potential
Complement your intense workouts with active, leisurely pastimes to maximize calories burned. The AHA suggests centering outings with family and friends around activities such as nature hikes, swimming, walking through neighborhoods and bicycling. At home, play fast-paced music while you clean or garden to motivate you to keep up the pace. Join social groups or clubs focused on physical activities.
Warning
No single exercise regimen and fitness plan suits every individual. Consult with your health care provider before implementing major dietary and fitness routines for rapid weight loss.
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