If you consume more calories than your body needs, weight gain occurs. Exercise is an effective approach for battling weight gain and losing weight quicker. The type of exercise you select, however, makes a difference for weight loss. Selecting exercises that promote faster calorie burning will help you achieve your weight-loss goals.
Interval Training
Professional athletes use interval training to get stronger and burn more calories. This type of workout allows you to minimize boredom during your workout and get stronger. With interval training, you select two types of cardiovascular activity. For example, you might select cycling at a slow pace for three minutes, alternating with riding at a fast pace for three minutes. Or, you might alternate jogging with running. Continue this rotation for at least 30 minutes for faster weight loss.
Circuit Training
Circuit training gives you another option to boost fat-burning potential. This type of activity can increase calorie burning by as much as 30 percent, according to "Fitness" magazine. Select a type of cardio activity and several strength-training movements. For example, you might run for three minutes and complete leg lunges for three minutes. Then, you alternate back to running and select a new strength-training move, like bicep curls. Continue this pattern for at least 30 minutes.
Vigorous Activities
Whether you select an interval training approach or circuit training approach, each cardio activity burns different amounts of calories. Select the most intense activity you can tolerate. For example, instead of intense bursts of jogging, which burn 584 calories an hour, select running, which sheds 986 calories an hour for a 160-lb. person, according to the Mayo Clinic. Using a stair treadmill burns 657 calories an hour; however, jumping rope sheds 730 calories an hour. Always talk with your doctor about safe activities for your situation.
Strengthening Muscles
If you aren't using a circuit-training approach, create time for strength-training sessions. You need three sessions weekly, about 20 to 30 minutes per session, the Mayo Clinic recommends. Strength training improves your metabolism, which helps you burn fat quicker. It also sharpens your focus and boosts your stamina. Target your major muscle groups, such as the legs, back, abdominals, arms and hips.
References
- Mayo Clinic: Interval Training: Can it Boost Your Calorie-Burning Power
- "Fitness"; Circuit Training Workout: Burn 30 Percent More Calories; Liz Neporent
- Mayo Clinic: Exercise: 7 Benefits of Regular Physical Activity
- Mayo Clinic: Exercise for Weight Loss: Calories Burned in 1 Hour
- Mayo Clinic: Strength Training: Get Stronger, Leaner, Healthier
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