If you struggle with weight gain, you aren't alone. About two-thirds of Americans are either overweight or obese, according to the U.S. Department of Health and Human Services. If you want to lose unwanted pounds, exercise is an effective tool. When your body burns more calories, it taps into fat reserves, resulting in fat loss. Get quicker results by selecting cardio activities that burn calories at a high rate.
Calorie Burning
If you want to lose fat quickly, set a weight-loss goal to help you achieve the quickest results. A goal of 1 to 2 lbs. weekly is a healthy goal, according to MedlinePlus. A pound of body fat contains 3,500 calories, so losing a pound of fat a week requires you to burn 3,500 "extra" calories every week. If you want to increase fat loss to 2 lbs. a week, increase calorie burning to 7,000 extra calories. Selecting the right activities will help you achieve your weight-loss goals faster.
Vigorous Activity
Vigorous activity burns the highest amount of calories, resulting in quicker weight loss. During vigorous activity, it's difficult to say more than a few words without taking a break. Examples of vigorous activities include playing singles tennis, which sheds 584 calories an hour for a 160-lb. person, according to MayoClinic.com. Running is another option, which burns 986 calories an hour, or rollerblading, which sheds 913 calories an hour. Discuss your weight-loss goals with your doctor. She will recommend an activity level that's appropriate for your situation
Interval Training
If vigorous activity is too difficult for your fitness level, use an interval training approach. With interval training, you alternate moderate activity with bursts of vigorous activity. For example, you might start out walking for a few minutes and then jog for a few minutes. You alternate between the two activities to build strength and increase calorie burning.
Circuit Training
Circuit training is a workout approach that burns 30 percent more calories than a typical weight workout, according to "Fitness" magazine. Start out with a strengthening activity, such as leg squats. Then, switch to a few minutes of vigorous cardio activity, such as jumping jacks or jumping rope. Then, select a new activity, like bicep curls, followed by another circuit of your vigorous cardio activity.
References
- MedlinePlus: Tips for Losing Weight
- MayoClinic.com; Interval Training: Can It Boost Your Calorie-Burning Power?; February 2010
- "Fitness"; Circuit Training Workout: Burn 30 Percent More Calories; Liz Neporent
- MayoClinic.com; Exercise for Weight Loss; December 2009
- Centers for Disease Control and Prevention; Physical Activity for Everyone; February 2011
- U.S. Department of Health and Human Services; Statistics Related to Overweight and Obesity; February 2011
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