Weight Loss Through Exercise
To lose weight, it is necessary to burn more calories than you consume. Some choose to take in fewer calories without changing their activity level, while others choose to reduce their daily amount of calories and include some exercise. However, it is possible to lose weight while maintaining the same calorie consumption by including calorie-burning exercise in your daily schedule.
Aerobic Exercise and Weight Loss
Research has found that optimal fat burning requires at least 60 minutes of continuous aerobic activity. Any activity burns more calories than remaining sedentary, but to get the best effect, the heart rate must remain in the target zone for at least one hour. Workout routines should be gauged by fitness level as well as the goal for weight loss in a specified time. A great way to ensure weight loss success through exercise is to choose two or three different activities and do them on different days.
Calorie-Burning Exercise Routines
When done every day without consuming additional calories, several types of workout can prompt a weight loss of 1 to 11/2 pounds each week.
The following activities and calorie amounts are based on a one hour continuous workout by a 150-lb. person. At the top of the list are high-impact step aerobics and general martial arts. Both burn off an average of 720 calories. Some other workout activities known to burn more than 500 calories per hour are low-impact step aerobics, moderate stationary bicycling, circuit training, rollerblading and running at 5 miles per hour.
Additional or Alternative Exercise Routines
You do not have to exercise for a full hour to burn calories. You can burn 500 calories by exercising two or three times a day. For example, taking four 20-minute brisk walks a day will burn 480 calories (based on a weight of 150 lbs.). Team sports, such as football, hockey or volleyball are also great calorie burners. For best results, team sports should be done in addition to regular workout routines.
Interval Training
Interval training forces the body to work harder to recover while exercising. It burns fat faster and increases aerobic capacity. This type of exercise consists of working out at a slower speed for a few minutes, switching to a rapid pace for a short period and then returning to the slower pace again without stopping. Examples include moderate/brisk walking, running or cycling. You can also do interval training on a treadmill or stair climber.
Caution
If you have a health condition, you may need to modify your exercise routine to fit your particular needs. It is important to consult with a doctor before beginning any exercise routine.
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