The ideal workout for weight loss combines both aerobic and anaerobic exercise. Aerobic exercises are those that use the large muscle groups of the body in a consistent, repetitive manner. This form of exercise allows sufficient qualities of oxygen to flow to the muscles, which, in turn, permits the muscles to keep working and burn fat efficiently. In contrast, anaerobic exercises are brief intense movements, where the muscles do not need oxygen to work efficiently and use carbohydrates as its source of fuel. However, anaerobic exercise boosts your metabolism, allowing your muscles to burn calories at high efficiency for long periods of time, even when you're at rest.
Aerobic Exercises
For the aerobic portion of your routine, you have a variety of exercises from which to choose. Walking, swimming, jogging, running, skating, dancing, biking, and skiing are all forms of aerobic exercise. Team sports, such as basketball, football, volleyball, soccer, and tennis, are also great ways to get an aerobic workout. The number of calories you burn while engaged in these activities varies depending on the type of exercise, the intensity level at which you're exercising, and your weight. However, according to MayoClinic.com, for the average 160 lb person, the top aerobic calorie-burning activities are running, rollerblading, Tae Kwon Do and the stair treadmill, each burning over 600 calories per hour.
Anaerobic Exercises
The most common form of anaerobic exercise is resistance training, which includes weight lifting, push-ups, pull-ups, squats and lunges. You can also turn aerobic exercises into anaerobic exercises by performing them in short, intense bursts. For example, sprinting, jumping rope and biking can be forms of anaerobic activity. While anaerobic exercises burn calories very quickly, the exercises are too intense to be sustained for long periods of time. Thus for best weight loss results, it is a good idea to alternate between aerobic and anaerobic exercise during a single workout session.
Interval Training
For whatever aerobic and anaerobic exercise you chose, performing interval training will help maximize the number of calories burned. Interval training means alternating between periods of high-intensity and low-intensity exercise. For example, you might jog at a moderate pace for seven minutes, then increase your speed to a run for three minutes, then return to your original pace for another seven minutes. Intensifying your workout even briefly will help you to burn more calories. Moreover, as you become more used to the higher intensity exercise, you'll be able to sustain that level for longer periods.
Safety
Even if you're eager to lose weight quickly, you should choose an exercise level that is right for you. Exercising at levels too intense for your condition can result in injuries that can put a temporary halt to your exercise plans. If you are unaccustomed to exercise or are in unfit condition, start with a low-intensity exercise routine, such as walking, for 20 minutes every day. Gradually, you can work your way up to maintaining a faster pace for longer periods. In addition, always be sure to drink at least a cup of water before, during and after your workout, as dehydration can cause you to become dizzy or faint, which may lead to injuries.
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