Exercise is an important part of any weight-loss program. Any activity that burns calories will help you drop the extra pounds, but some exercises can give you additional assistance. Specifically, speed work will help you burn fat while incline training burns more calories than exercising at the same intensity on a flat surface.
Speed and Weight Loss
Speed training increased the amount of fat women burned in one hour by 36 percent and also increased cardiovascular fitness levels by 13 percent, according to a 2006 study published in the "Journal of Applied Physiology." Add speed to your exercise program with interval training by alternating bursts of speed with short rest periods. To perform the study workout, ride a stationary bike for four minutes at a level 9 on a scale of one to 10. Recover for two minutes at a lower level of intensity; repeat 10 times.
Incline and Weight Loss
Running uphill is more difficult than running on flat ground, but the increased effort can help you lose weight. A 1997 study, led by Mark Sloniger and published in the "Journal of Applied Physiology," found that the muscles in the lower body were engaged 9 percent more when running uphill than running without an incline. The researchers also found that a measure of energy usage increased by 21 percent with uphill running, which indicates that running up hill burns more calories. The researchers used a 10 percent grade during the study.
Resistance Training
While incline workouts and speed play can help you lose weight, resistance training is also important. Lifting weights helps you maintain your muscle mass while you lose fat. Muscle also uses more calories than fat cells when at rest which helps you burn more calories even when you aren't exercising. To incorporate resistance training into your weight loss exercise program, try a super-circuit workout. Choose 10 exercises that work all the major muscle groups in your body. These include your chest, back, legs, arms and core muscles. Perform each exercise at about 50 percent of the maximum weight you can lift for 30 seconds. Before moving onto the next exercise, run in place or do jumping jacks for 30 seconds. Continue until you've completed all 10 exercises.
Considerations
To lose weight, you must use more calories than you consume. You can do this by eating fewer calories than you need each day or burning extra calories through exercise. Losing 1 to 2 lbs per week is healthy and maintainable long-term. This can be accomplished with a deficit of 500 to 1,000 calories per day. Start with the total amount of calories you need to maintain your weight, and then cut 250 calories from your diet and burn 250 calories through exercise. Both the speed workout and the incline workout will burn 250 calories in approximately 30 minutes.
References
- "Journal of Applied Physiology"; 2 Weeks of High-Intensity Aerobic Interval Training Increases the Capacity for Fat Oxidation During Exercise In Women; J. Talanian, et al.; December 2006
- American Council on Exercise: Interval Training
- "Journal of Applied Physiology"; Anaerobic Capacity and Muscle Activation During Horizontal and Uphill Running; M.A. Sloniger, et al.; March 1997
- MayoClinic.com: Metabolism and Weight Loss; How You Burn Calories
- Massachusetts Institute of Technology: Weight Management Strategies; Weight Loss
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