Efficiency in terms of exercise for weight loss involves activities that burn the maximum amount of calories in the least amount of time. No one type of exercise has been officially deemed "the most efficient exercise," but some types of activity offer greater weight loss benefits compared to others, so aim to include them in your weight loss plan.
Interval Training
Interval training involves switching between short bursts of intense activity and lighter activity. This type of exercise requires much less time than steady-paced cardiovascular exercise and research indicates it might burn greater amounts of fat as well. A study published in a 2007 issue of the "Journal of Applied Physiology" found that interval training caused subjects to burn more fat not only after the high-intensity session but after one hour sessions of regular continuous pace exercise -- up to 36 percent more. This study indicates that adding interval training to your routine a couple of times a week might maximize fat loss. A 2007 study conducted at the University of New South Wales in Australia found that women who did interval sets on a bicycle three times a week for 15 weeks lost three times more fat than women who did 40 minutes of continuous biking during this same stretch. The interval training involved cycling all-out for eight seconds followed by 12 seconds of light pedaling for 20 minutes. According to lead researcher Steven Boutcher, high-intensity exercise appears to increase the amount of catecholamines, chemicals which prompt the body to burn fat for energy.
Aerobic Exercise
The amount of calories you expend depend on many factors, such as size -- the bigger you are, the more energy your body uses to support your efforts and the more calories you will use up. MayoClinic.com lists the calorie-burning potential of various forms of aerobic exercise for a 160-lb. and 200-lb. person when performed for 60 minutes: high-impact aerobics 511/637; low-impact aerobics 365/455; jogging at 5 mph 584/728; rollerblading 913/1,138; jumping rope 730/910; running at 8 mph 986/1,229; swimming laps 511/637; walking at 2 mph 183/228 and walking at 3.5 mph 277/346.
Strength Training
While strength training might not pack the calorie-burning power of more vigorous activity -- 60 minutes has a similar caloric expenditure to brisk walking, it offers significant benefit in terms of enhancing the efficiency of your weight loss efforts -- the more muscle mass you have, the more calories you will burn 24 hours a day seven days a week. Certified strength and conditioning specialist Deborah L. Mullen, writing for the Spine Universe website, explains that your body uses a majority of its daily calories -- anywhere from 60 to 75 percent -- to support your body and its processes, like digestion and breathing. Muscle requires more energy than fat, so a more muscular body burns more calories on a constant basis, not just during exercise. Mullen suggests 30-minute sessions two to three times a week. Examples of strength training exercises include lunges, squats, pushups and using free weights
Considerations
If you have been sedentary for a while, see your doctor before beginning an exercise program. Even if only engaging in moderately-intense exercise, see your doctor if you have heart disease, lung disease, asthma, kidney or liver disease, diabetes or arthritis. If planning on more vigorous exercise, the American College of Sports Medicine recommends you see a doctor first if at least two of the following circumstances apply to you: man older than 45 or woman older than 55; family history of heart disease occurring earlier than 55; currently smoke or have quit in the past six months; have not worked out in at least three months; overweight or obese; have hypertension or high cholesterol; or prediabetic.
References
- Mayo Clinic: Exercise for Weight Loss: Calories Burned in One Hour
- Spine Universe: Strength Training for Weight Loss
- Science Daily; Interval Training Burns More Fat, Increases Fitness, Study Finds; Jun. 29, 2007
- University of New South Wales; How to Burn More Fat With Less Effort; Jan. 23, 2007
- Mayo Clinic: Exercise: When to Check With Your Doctor First
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