Regular exercise is an effective tool for burning calories and losing weight. Regular exercise also has other benefits, including improved mood, increased energy and better sleep. All activities don't burn the same amounts of calories. Choosing exercises that burn the greatest amounts of calories each session will help you lose weight faster.
Interval Training
Interval training rotates short bursts of high-intensity cardiovascular activity with lower-intensity spurts. If you're just starting out, you might rotate three minutes of walking slowly with brisk walking. As you get stronger, you might rotate jogging with running. Interval training burns more calories and creates variety in your workout, which minimizes boredom. Plan to use interval training for 30 minutes, most days of the week, for weight loss.
Circuit Training
Circuit training involves moving quickly from one exercise to the next to burn fat. For example, do a cardio activity, like running, for two minutes. Then perform a strengthening move, like bicep curls, for two minutes. Repeat this cycle, rotating a new strength training move with cardio activity for at least 30 minutes. Circuit training increases your body's ability to burn calories by 30 percent, according to "Fitness" magazine. As you get stronger, select higher-intensity cardio activities. For example, if you started out walking briskly, jog instead.
Higher Calorie Burning Cardio
You'll increase calorie burning by doing more intense cardio. For example, in an hour session of walking, a 160-lb. person burns 183 calories. However, in an hour hike, calorie burning increases to 438 calories an hour, according to MayoClinic.com. Recreational activities, like racquetball, basketball and volleyball, burn high amounts of calories per hour. Expect to burn more than 500 calories an hour doing these activities.
Strength Training
Set a goal to complete two to three strength training sessions weekly. Strength training with weights uses resistance to challenge your muscles and cause calorie burning. With weight training, your body continues to burn calories, even after your workout has ended. Select exercises that work a variety of muscle groups, such as the abdominals, arms, legs and back. Complete 12 to 15 repetitions of each exercise. Make sure you're challenging yourself enough that completing the last exercise is difficult. Leave a day in between strength training sessions to allow your muscles to recover.
References
- MayoClinic.com: Weight Training: Improve your Muscular Fitness
- MayoClinic.com: Exercise for Weight Loss: Calories Burned in 1 Hour
- MayoClinic.com: Interval Training: Can it boost your Calorie-Burning Power
- Fitness: Circuit Training Workout: Burn 30 Percent More Calories
- MayoClinic.com: Exercise: 7 Benefits of Regular Physical Activity
- MayoClinic.com: Exercise for Weight Loss: Calories Burned in 1 Hour
Member Comments