Thursday, 10 January 2013

CARDIOVASCULAR EXERCISE (Best Choice For Burning Calories)

Cardiovascular exercise ( Brisk Walking, Aerobics, Many types of Dancing, Jogging, Rowing, Swimming, Cycling, Stair Climbing, Cross-country Skiing/Nordic Track, Hiking, Soccer, Basketball…etc.) is the best choice for burning calories and fat, no matter where the fat is on your body. Cardiovascular exercise elevates your metabolism during the activity, requires lots of energy and makes you a more effective fat-burner.

Any activity that uses large muscle groups in continuous motion for 20-30 minutes will improve your stamina. The more muscles involved and the harder you exercise the more calories your burn!

Strength training two or three times a week can be an excellent supplement to your body tissue associated with a speedy resting metabolism.You will actually gain some muscle weight through strength training, but that’s great! You may also prevent losses in muscle which occur with low-calorie diets and aging. Lifting weights increases your strength to help you engage in vigorous aerobic activities without injury.

The harder the intensity of exercise, the more calories are burned by the body. New research suggests that high intensity exercise or interval training cause changes in muscle chemistry that promote fat burning. However, when starting an exercise program, it’s often very uncomfortable and unsafe to exercise at high intensities.

Make your pace as brisk as you can handle. You should feel somewhat challenged, not exhausted. Feel yourself breathing deeply, but still be able to carry on conversation. When you have established a good routine, you should begin to add intervals of higher intensity effort into your workout. Start with a 10-15 minutes workout and add a minute or two each week. Limit increases in time or distance to about 10% weekly. Try non-weight-bearing activities like cycling or swimming in addition to walking, jogging, etc. this is particularly important if you’re carrying extra weight which can put undue stress on your joints.

Gradually begin to do a form of interval training where you exercise briskly for a 1-2 minutes, then exercise easily until you catch your breath, then briskly, then easily and so on. Each week, try to add a few more minutes of challenging intensity intervals. Keep exercise fun. To lose fat you’ll want to incorporate more than one type of activity into your life and find things you enjoy for many different reasons (social time, private time, and competition, learning a new skill).

If you have previous muscle or joint injuries ( for example: back pain, knee problems) ask your doctor to refer you to a physical therapist who can evaluate you and develop a personalized strengthening and stretching program related to your injury. This will protect weakened joints and muscles from re-injury during repetitive aerobic exercise.

Exercise is most effective for fat loss when combined with a program of reduced calorie and fat intake. With exercise alone, your fat loss will be slow, but steady, and determined by the intensity and volume of exercise you’re able to manage each week. That’s why many people see better initial success if they also adopt a low-calorie, low –fat eating pattern.

Regardless of how you lose your extra fat, regular physical activity has been shown to be critical for keeping weight off once you’ve lost it. As fat loss of no more 1-2 lbs/ week is recommended for most people. The faster you lose weight, the more likely you will be to gain it back.

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