Include weight training and aerobic exercise in your workout regimen for maximum conditioning benefits. Use techniques like circuit or interval training to optimize your results. Lift weights in circuits to increase calorie burn and to combat boredom. High-intensity interval training boosts metabolism and optimizes conditioning results. Doing aerobic exercises that involve large muscle groups increases calorie expenditure.
Aerobic Exercise
Aerobic exercise requires a steady flow of oxygen to muscles. During aerobic exercise, the heart and lungs work harder to replenish depleted oxygen. Examples of aerobic exercise include long distance running and swimming. Because the heart and lungs work harder to provide oxygen, calorie expenditure increases during aerobic exercise. One of the best aerobic exercises is jumping rope. While jumping rope, you engage large muscle groups in both the upper and lower body. Jumping rope burns up to 1,000 calories per hour.
Weight Training
Weight lifting is considered an anaerobic exercise. During anaerobic exercise the human body does not need to quickly replenish oxygen. Instead glycogen stored in muscle serves as a source of energy. Weight training builds muscle mass and increases strength. Use enough weight to cause your muscles to fatigue. When the amount of weight you lift does not cause fatigue, add more pounds. Incorporate a rest period into your weight-training routine. Muscle needs time to recover after a weight-lifting session. Do not work the same muscle group two days in a row. Alternate between muscle groups to allow time for recovery.
Circuit Training
During a round of circuit training, exercises are done immediately following each other with no break. Do a combination of aerobic and weight lifting or just focus on one type of exercise. For example, lift weights with your legs, followed by switching to the arms. A circuit of aerobic training and weight lifting would resemble running on a treadmill for three minutes and then switching to lifting weights. A 2009 study in the "Journal of Strength and Conditioning Research" reports that increased anaerobic endurance and agility are accomplished after 10 weeks of circuit training.
Interval Training
Interval training involves alternating high-intensity exercise with low-intensity rest periods. Regular participation in interval training increases metabolism. A 2007 study published by the "Journal of Applied Physiology" revealed higher fat oxidation after two weeks of high-intensity interval training. To experience the greatest benefit from an interval training routine, during the high-intensity period, exercise to the point of fatigue. For example, run for one minute at maximal effort followed by walking for 30 seconds.
References
- "RopeSport: The Ultimate Jump Rope Workout"; Martin Winkler; 2007
- MayoClinic.com: Weight Training: Improve Your Muscular fitness
- PubMed.gov: Effect of Circuit Training on Sprint-Agility and Anaerobic Endurance; H. Taskin; September 2009
- "Journal of Applied Physiology"; Two Weeks of High-Intensity Aerobic Interval Training Increases The Capacity For Fat Oxidation During Exercise In Women; J.L. Talanian, et al; April 2007
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