Incorporating the proper aerobic exercise to add to your weight training routine is necessary to lose weight. According to CBS MoneyWatch, the right combination is aerobic exercise five days a week for 30 minutes, with two weight training sessions interspersed. Aerobic exercise allows you to burn calories, while weight training helps develop strong bones and boosts your stamina. The best workout for losing weight is a complete workout. Any time you begin a new exercise routine you should talk with a medical professional.
Boxing
An ideal aerobic exercise that develops muscle and helps you to lose weight is boxing. It allows your body to burn calories rapidly through the continual use of your arms, legs, hips and other parts of the body. As you punch, kick and jab your body is constantly moving --- this ultimately helps you lose weight.
Wind Sprints
The wind sprint, when combined with weight training, helps you fight fat. Its aerobic quality allows you to bring your heart rate up. To perform a wind sprint, according to Health Central, you run as fast as possible, increasing your intensity until it has reached is capacity. For some this may be sprinting; for others it may be only walking fast. For the best results, you should return to the exercise level you were at before the sprint. Additionally, you should perform a wind sprint five to 10 times during one workout.
Exercise Bike
Riding a stationary bike provides an aerobic workout that allows more oxygen to your muscles, which helps strengthen them. When you build muscle strength through aerobic exercise, you then can use heavier weights during weight training sessions, allowing you to lose additional weight.
Running
The Mayo Clinic cites that running after a weight training session allows your body to burn fat. Normally, the body burns energy or glycogen during weight lifting. If your body, however, does not have a glycogen reserve when you lift weights then it begins to burn fat. Additionally, if you run after weight training your body continues to burn fat as the heart rate increases.
References
- CBS MoneyWatch: Are You Doing Too Much Cardio? How to Balance Aerobic Exercise and Weight Training Fitness Goals
- Weight Loss for All: Best Aerobic Exercise to Lose Fat Use Target Heart Rate
- Health Central: Wind Sprint Your Way to Fitness
- Kids Health: Strength Training
- Mayo Clinic: Weightlifting; Before or After an Aerobic Workout
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