Exercise that includes both cardio and strength workout programs is most effective at burning calories. A day of cardio, also referred to as aerobic exercise, is usually alternated with a day of strength training in most exercise programs. A complete workout program will also include a warm-up session and a cool-down session with static stretching.
Cardio Workouts
Cardio workouts are aerobic exercise because they boost your heart rate and cause you to use more oxygen than you would at rest. Almost any activity that moves your body and increases your heart rate can be a cardio workout: running, walking, bicycling, dancing, climbing stairs and swimming are just a few. Cardio workouts improve the health of your heart and lungs and should always be a part of your workout program. According to Merck Manuals Online Medical Library, you should aim to raise your heart rate to at least 20 beats per minute more than your resting heart rate. Cardio workouts should be done two to three times per week for about 30 minutes.
Strength Workouts
Strength workouts benefit your body in several ways. They make you stronger by increasing your muscle mass, improve muscular endurance and to some degree, improve your flexibility. Although strength workouts tend to be anaerobic, which means that you do not get out of breath while doing them, they also benefit the heart and lungs. Increasing your muscle mass means you burn more calories, so strength training workouts can help you to lose weight. Strength workouts should be done every other day to allow muscles to rest and repair themselves. Weightlifting, either with free weights such as kettle bells or dumbbells, or with machine weights, is an excellent strength workout program.
Pilates
Pilates is another form of strength training workout that improves muscular strength and endurance. It is a nonimpact exercise that focuses mostly on the abdominal muscles and lower back, but also on the hip and thigh area. According to MayoClinic.com, Pilates can be done even by beginners and doesn't require specialized equipment. Pilates workouts consist of a repetition of strength training workouts that are similar to calisthenics. They help improve your body's core strength, posture and balance.
Exercise Balls
Exercise balls, also known as stability balls or Swiss balls, can also be used as part of your strength training workout program. Because of their inherent instability, exercise balls challenge your core muscles by making you constantly work to remain balanced. Stability balls can be used to strengthen the abdominals and back muscles, the chest, shoulders, arms and legs. You can adopt many common exercises, such as push ups, dumbbell flyes, biceps curls and crunches, for use on an exercise ball.
Yoga
Yoga exercises or poses, called asanas, can be effective for strength workouts. Many of the poses, such as the triangle pose or downward-facing dog, require you to hold your body in a certain position for a length of time. This requires muscular effort, and when done repeatedly, will strengthen your muscles. Yoga doesn't require any special equipment, although a workout mat is helpful. Yoga also stretches your muscles, which is thought to make the fascia around muscles less tight and giving them room to grow.
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