1. Intervals Versus Steady-State Training
Anyone who's ever logged hours pounding the pavement or pedaling away has wondered if there isn't a better way. Cardiovascular exercise is a great way to burn calories, but wouldn't it be nice if we could streamline the process? The answer may be interval training---short bursts of intense activity alternated with moderate activity intervals. This type of training can be adapted for outdoor exercise or any gym machine. Intervals burn more calories in less time. Some experts even suggest that training this way may increase how much fat you burn during exercise as well.
2. Intervals Boost EPOC
The benefits of interval training may continue long after you're finished working out. After exercise, your body goes into overdrive to repair damaged muscle tissue and replenish glycogen stores. This phenomenon is referred to as excess post-exercise oxygen consumption (EPOC). EPOC is higher after interval training than after performing "steady-state" cardio.
3. Choose Your Machine
Ask any expert which gym machine burns the most calories, and you'll hear the same thing: the one you'll actually use and use often. Calorie-burning favorites include treadmills, elliptical machines with arm and leg components and the StepMill (a rotating version of a stepper). Remember that proper form is key regardless of the machine you choose. Poor posture and leaning on the handrails can cheat you out of optimal calorie burn.
4. Calorie Burn and the Menstrual Cycle
The phase of the menstrual cycle that a woman is in while she's exercising may impact her calorie burn. The follicular phase occurs from the first day of menstruation until ovulation. This is followed by the luteal phase, which then lasts until the next onset of menstruation. Researchers from Sanyo Women's College in Japan found that EPOC, resting metabolic rate and fat utilization were all higher during the luteal phase than during the follicular phase. Energy expenditure during exercise did not significantly differ between the two phases.
5. Start Slow and Steady
It would be nice if we could spend the winter lounging on a couch, and then jump right into a daily jogging regimen come swimsuit season. Too bad that approach will have you back on the couch in no time. It's much smarter to ease yourself into an exercise routine with a low-impact activity, such as walking. As long as you maintain a speedy pace (at least 5 miles per hour), walking can burn as many calories as jogging.
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