Cellulite is a substance found right underneath the skin in the butt, thigh and hip areas. When it appears, it gives a rough, dimpled look that resembles an orange peel. Although it does not have a negative physical impact on the body, it can take its toll on self-esteem. Workouts to get rid of cellulite have specific features.
Identification
Losing pounds and strengthening muscles in your legs, thighs and buttocks can improve the appearance of the dimpled skin according to MayoClinic.com. However, this cannot remove it completely.
Types
Cellulite is highly composed of fat. Because of this, cardiovascular exercise is an important component of reducing it. Cardio burns a high amount of calories, which, in turn, reduces overall weight. Stick with a form that involves your legs and that you enjoy, such as running, elliptical training, stair climbing, indoor cycling or brisk walking.
Weight-training exercises help build muscle, which not only gives your lower body a leaner look as you lose weight, but also raises your resting metabolic rate. Every pound of muscle you add to your body causes you to burn an extra 30 to 50 calories a day, according to the University of Michigan Health System.
Features
When you work your lower body, stick with compound, or multi-joint, exercises. Unlike isolation exercises, these recruit a high amount of muscle fibers from more than one muscle group. They are also labor intensive. Perform exercises like squats, lunges, step-ups, leg presses and deadlifts. Aim for 10 to 12 reps and do three or four sets of each exercise.
Time Frame
To maximize your reduction efforts, you need to exercise long enough and often enough. To lose weight, 60 to 90 minutes of cardio might be necessary according to the American College of Sports Medicine. If you are pressed for time, accumulate this exercise in two or more sessions during the day. Do your cardio and weight training three days a week each on alternating days of each other.
Effects
If you want to increase your caloric output, add intervals to your cardio workouts. This will also keep your metabolism lifted for several hours after you are done. Start your workouts with a light, five-minute warm-up, then exercise at about 80 percent maximum effort for 30 seconds. Reduce your intensity to about 50 percent for 60 seconds, then increase it again. Alternate back and forth for the duration of your workout and finish with a light, five-minute cool-down.
Considerations
Although working out is important to reduce cellulite, it is only part of the equation. You also need to be mindful of your diet. If you were to reduce your daily intake by 500 calories for example, you can lose about 1pound a week, according to the National Institutes of Health. Keep your intake clean as well. Eat foods that are high in nutrients like fruits, vegetables, lean meats, fish, low-fat dairy, whole grains and beans.
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