When exercising to lose weight, it is important that you spend your time wisely. Most people don't know that they can cut their workout times in half simply by doing exercises that are vigorous intensity. The Centers for Disease Control and Prevention says that one minute of vigorous intensity exercise is worth two minutes of moderate intensity exercise. Vigorous intensity exercises may not be for everyone, however. Your doctor can best advise if they are appropriate for you.
Basketball
Playing basketball with your friends burns significant calories. Playing a competitive game burns more, but when you're trying to lose weight, you can't wait around for a game to start up. A 205 pound person burns 558 calories per hour playing basketball even if it's not an official game. Joining a game though burns 745 calories. Just shooting hoops though only burns 419 calories. For basketball to count as a vigorous exercise, you must keep moving around so that your heart rate and breathing is fast.
Running
How fast you run directly impacts how many calories you'll burn and how quickly you'll lose weight, though if you run so fast that you can't keep up the pace, it doesn't matter what your goal was. Find a speed you can maintain and then increase it over time. Even runnning at 5 mph burns 745 calories for a 205 pound person. This is equivalent to a 12-minute mile. Running at 11 mph burns 1,675 calories in an hour.
Swimming Laps
Swimming is an excellent exercise choice due to its low-impact on joints and relative accessibility. Swimming in a lake, lap pool or bay burns calories just as well as a pool too. Simply paddling around the pool isn't a vigorous exercise and neither are water aerobics.. For burning calories in less time, find a lane and stick to the lap swimming. Swimming laps freestyle burns 651 to 931 calories per hour for a 205 pound person. The butterfly stroke increases the amount to 1,024.
Stair Machine
If losing weight on a cardio machine is more your style, try the stair machine. You'll burn 838 calories per hour if you weight 205 pounds. You'll burn less if you weigh less and more if you weigh more. Either way, the stair machine is a vigorous exercise that also tones your legs.
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