When dieters decide to embark on a fat loss regimen, exercise is one of the first activities to pursue. But it is hard to know which type of exercise promotes fat loss more than others. There is not a single type of workout that is better than another, however a combination of different types of workouts are needed to achieve optimum fat loss.
Anaerobic Exercise
Anaerobic exercise, also known as strength or resistance training, indirectly helps with fat loss. It does not burn many calories, which is necessary to lose fat, but it increases lean muscle mass. The more muscle you have, the more fat you can burn, even while at rest. Use light resistance with several repetitions for the most effective weight loss. Save time by doing compound exercises that work multiple muscle groups with one exercise. The chest and leg presses, as well as the torso twist and lat pulldown, are some of the best compound exercise machines.
Aerobic Exercise
Aerobic exercise is a staple for all fat-loss ventures. It elevates your heart rate and burns calories like no other form of exercise. Popular aerobic workouts include swimming, elliptical training, cross country skiing, running, jumping rope and stair climbing. The American College of Sports Medicine recommends at least 30 minutes a day for healthy individuals younger than 65 to maintain health. For weight loss however, aim for 60 to 90 minutes per session.
Interval Training
If you do not have a lot of time to partake in moderate-intensity aerobic exercise, try interval training instead. Take your favorite cardio activities and increase the intensity for a couple of minutes, followed by sharply dropping the intensity level for a couple of minutes. This not only helps you get into better shape faster, it burns more calories in a shorter time frame. Aim for 20 to 30 minutes of interval training, three or four days a week.
Supplementary Exercise
In addition to your scheduled workout regimen, try using supplementary exercises in your daily routine. These include activities like working in the garden, cleaning your house, taking your dog for a walk, using the stairs instead of the elevator and parking your car far from your destination so you have further to walk. By incorporating additional exercise into your regimen, the number of calories you burn on a weekly basis can add up significantly.
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