Both cardiovascular and resistance-training exercises work together to tone your body and help you shed excess pounds. Certain strength-training exercises such as squats and lunges remain effective at toning because they utilize several large muscle groups simultaneously. High-intensity cardiovascular exercises such as running and stair climbing burn significant amounts of calories that in turn help you lose weight.
Running
Running stands as one of the most highly recommended exercises for weight loss, as it burns considerable amounts of calories. A person who weighs 200 pounds can burn over 450 calories a day running for only 30 minutes. Also, running does not require a great deal of equipment to participate in, other than a good pair of training shoes. The ACE Fitness website suggests that you upgrade your running shoes every 350 to 500 miles to reduce your risk of injury.
Squats
Squats are versatile and efficient exercises that can be performed with or without machines and free weights. Multi-joint leg exercises such as squats are highly recommended exercises for achieving a toned appearance in the legs and butt; squats work the quadriceps, the glutes and the hamstrings effectively. According to William Kraemer, Ph.D., FACSM, professor of kinesiology, physiology and neurobiology at the University of Connecticut, if you are new to resistance training, take it easy for the first few weeks and focus on technique more than increasing your training weights. Tendons and ligaments require a bit of time adapting to the stress of resistance training.
Stair Climbing
Climbing stairs offers a superb cardiovascular workout that does not even require a gym membership. Anywhere you can find stairs -- outdoors at the park, in your home or in your office -- will provide the opportunity to condition your heart muscle while burning significant amounts of calories. A 200-pound person can burn over 360 calories climbing stairs for a half-hour session.
Lunges
Lunges represent one of the most adaptable resistance training exercises that effectively tone the muscles of the lower body. Lunges tone the quadriceps, the hamstrings and the glutes efficiently. You can perform lunges using only your body weight for resistance, or lunges can be performed with dumbbells and barbells or using a squat rack. Side lunges, back lunges and walking lunges offer maximum versatility to keep your workouts fresh and interesting while you tone your muscles and lose weight.
References
- American Council on Exercise: Physical Activity Calorie Calculator
- ACE: Can You Offer Some Basic Guidelines for Avoiding Overuse Injuries Associated With Running?; Jessica Matthews, M.S.; September 2009
- ACSM Fit Society Page: The Basics of Starting and Progressing a Strength-Training Program; William Kraemer, Ph.D., et al.; 2009
- National Strength and Conditioning Association: DB Lunge
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