Exercise increases the number of calories you use, which helps reduce your body fat and weight. Certain exercises are more effective at supporting a healthy body composition than others. Cardiovascular activities burn calories in a relatively short amount of time while weight training improves your metabolic rate, thus increasing the number of calories you burn every day.
The Facts
You must create a caloric deficit to reduce body fat and weight. When you burn more calories than you consume over a given period of time, your body must break down stored fat to use as fuel. Every 3,500-calorie deficit equates to about 1 lb. of fat loss. Exercises provide calorie-burning properties that reduce your body fat and weight.
Cardio
Cardio provides the most effective exercises for burning calories; examples include running, biking, swimming and riding an elliptical machine. Such activities are submaximal in nature -- meaning you work out at a comfortable intensity -- and you perform them over a relatively long period of time. Running, rollerblading and jumping rope rank among the top calorie-burning exercises, reports the Mayo Clinic. However, since consistency and duration are key, choose an activity you enjoy so you're more likely to fit it into your schedule. Do cardio activities for 30 to 60 minutes most days of the week to expend enough calories to burn fat and lose weight, recommends the American Council on Exercise, or ACE.
Strength Training
While strength training isn't the most effective activity for burning calories, it increases lean muscle. Lean muscle increases your overall metabolic rate, as your body must properly fuel the muscle tissue to maintain its structure and function. As a result, you burn more calories, even while at rest. Perform strength training exercises two to three days a week to facilitate your weight loss efforts. Start with one to two sets of 12 to 15 repetitions, completing exercises that target all your major muscle groups, recommends ACE.
Considerations
Your nutritional habits significantly impact your weight loss success. In addition to burning more calories through regular exercise, you also need to limit your caloric intake by making healthy nutritional decisions. Consuming a high-calorie meal easily cancels out the calories you burn during workouts. Consume primarily fruits, vegetables and multigrains, which are low in calories and high in fiber and nutrients. Drink water, which contains zero calories, to stay properly hydrated.
Member Comments