Losing weight is all about math: calories burned, minus calories consumed, equals calories lost. Engaging in regular cardiovascular activities will give you the greatest calorie-burning potential, but to maximize your weight-loss results with exercise, you'll need to keep your heart rate within its target zone while working out. Exercising within your target heart rate zone will burn more calories---and, ultimately, fat---than workouts that keep your heart rate below or above the target range.
Step 1
Find your target heart rate zone, using an online target heart rate calculator, such as the one at the Mayo Clinic website.
Step 2
Perform cardiovascular exercises---such as bicycling, cross-country skiing, swimming, running and jogging---at least three times per week, keeping your heart rate within your specific target zone.
Step 3
Warm up for a minimum of five to 10 minutes before you begin exercising by walking or riding a bicycle or a stationary bike on a low resistance setting. Once you have the blood flowing, stretch out your muscles, and begin your exercise.
Step 4
Check your pulse after you've been exercising for about 10 minutes by placing two fingers on the underside of your wrist or on your neck, just below your ear. Count the number of beats you feel for 10 seconds, and then multiply that number by six to get your heart rate. If the number is above or below your target zone, adjust your pace accordingly.
Step 5
Change your workout routine to continue challenging your body and keep yourself from reaching a plateau in your weight-loss efforts. For example, if your primary cardiovascular exercise one day is running, switch over to bicycling for your next cardio session.
Step 6
Allow your body sufficient rest between workouts to keep from injuring yourself and to avoid burnout. Rest and recovery are important elements of any workout routine, so pay attention to your body, and take a day off between cardio workouts to let your muscles recuperate.
Tips and Warnings
- Hydration is important for everyone, but it's especially important if you're exercising regularly. Drinking eight to 10 glasses of water a day will help keep your muscles hydrated and prepared for exercise.
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