Fat accumulation occurs because of an energy imbalance in the body. When you consume more calories than you need, it results in weight gain. Burning fat all over the body requires regular cardio activity. The Centers for Disease Control and Prevention recommend a minimum of 150 minutes of cardio activity weekly, so select cardio activity that maximizes your fat burning to shed weight quicker.
Vigorous Cardio Activity
Vigorous activities typically burn the highest amount of calories. For example, walking at 2 mph burns 183 calories an hour for a 160-pound person, while jogging and swimming shed 511 calories an hour, according to MayoClinic.com. For a high-calorie-burning cardio activity, try rollerbladding to shed 913 calories an hour. But remember it's always best to discuss an appropriate activity level for your situation with your doctor.
Moderate Cardio Activity
If you aren't ready for vigorous cardio, you can still burn fat with moderate activity. For example, water aerobics burns 292 calories an hour for a 160-pound person. Walk at a brisk pace of 3.5 mph to shed 277 calories an hour or bike at a leisurely pace to burn 292 calories an hour. As soon as moderate cardio gets easy, challenge your body to more vigorous cardio to burn more fat.
Interval Training
Strengthen your body and burn fat all over with interval training. Interval training is an exercise approach that alternates bursts of intense activity with bursts of light activity. This training approach is used by professional athletes to increase calorie burning and strength. Start out with a light activity, such as walking, for a few minutes. Then, switch to a vigorous activity, like jogging, for a few minutes. Rotate between the two activities for at least 30 minutes to burn fat faster. As your body gets stronger, select higher-intensity activities. For example, instead of rotating between walking and jogging, rotate between jogging and running.
Circuit Training
Circuit training allows you to alternate between toning exercises and vigorous activity. For example, you can start with pushups, switch to a high-intensity activity, like jumping jacks, follow up with a toning exercise, such as abdominal crunches, and end with jogging for a few minutes. Complete at least 30 minutes of exercise most days of the week to maximize results, recommends MayoClinic.com.
References
- "MayoClinic"; Interval Training: Can It Boost Your Calorie Burning Power?; February 2010
- "MayoClinic"; Exercise for Weight Loss; December 2009
- "MedlinePlus"; Tips for Losing Weight; October 2009
- "Fitness Magazine"; Circuit Training Workout; Burn 30 Percent More Calories; Liz Neporent
- "Centers for Disease Control and Prevention"; Physical Activity for Everyone; February 2011
Member Comments