In order to lose weight, you have to burn more calories than you take in on a daily basis. It sounds simple enough, but it can be difficult to put into practice. An effective way to burn calories is to exercise at a level that raises your heart rate into the optimal zone. Running and jumping rope are two methods of exercise that will accomplish this goal.
Heart Rate Zones
According to the Brian Mac Sports Coach website, there are three main heart rate zones for exercise: the fat burning zone, or 60 to 70 percent of your maximum heart rate; the aerobic zone, or 70 to 80 percent of your maximum heart rate; and the anaerobic zone, or 80 to 90 percent of your maximum heart rate. To determine your maximum heart rate, multiply your age by .85 and subtract that number from 217. The higher the zone that you work in, the more calories you will burn, but start slowly and work your up through the levels.
Running
Running is a good way to elevate your heart rate into the desired zone. You can run at a pace that feels comfortable, and steadily increase your pace as you are able to. According to The Runner's Guide website, you should change your routine often to help you lose weight because your body will adapt to the demands you are placing on it and become more efficient. You will notice that it will be harder to get your heart rate into the desired zone.
Jumping Rope
Jumping rope is another effective calorie burner. According to ShapeFit.com, jumping rope is a simple exercise that gives you a full body workout and builds your cardiovascular endurance for a variety of other sports. It also builds hand-eye coordination and foot speed. As with running, vary your jump rope routine often for best results. Increase the speed of your jumps and the period of time you jump as you become physically able.
Diet
A proper diet is a very important aspect of your weight loss strategy. Eating the proper foods in the right amounts will keep the number of calories that you take in down. Focus on lean meats, fruits and vegetables and add in some nuts for healthy fats. Avoid sugars and saturated fats whenever possible. Sodas and fruit juices should be avoided as well. Eating health foods will give you more energy for your workouts and leave you feeling better as well.
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