Exercise Tips - Burn Calories

For many of us it is hard to getting fit and even more staying in fit, it is hard enough to get up of the couch. But are there any ways to make exercise a way of life?

Some Facts First

Exercise can be grouped into three types:

• Flexibility exercise

Such as stretching, improve the range of motion of muscles and joints.

• Aerobic exercise

Like walking and running, focus on increasing cardiovascular endurance.

• Anaerobic exercise

On the order of weight training, functional training or sprinting, increase short-term muscle strength.

Aerobic Exercise

Generally a minimum of 20 to 30 minutes per session and four times a week. Once you have base training behind you, consider adding interval training to make your aerobic exercise more effective.

Anerobic

Anaerobic exercise is exercising at high intensity levels for shorter periods of time. An example would be running 8 all out sprints during your workout, each followed by a period of 30 seconds or more recovery time. It is recommended for anyone who is in top condition.

Strength training
Streangth trainging strengthen and condition the musculoskeletal system, improving muscle tone and endurance. So when you build muscle, you burn fat even while you are relaxing. Strength training workout should be done a minimum of 2 days a week.

Strength training is important and should not be overlooked. Even if you are looking to lose weight, keep in mind that muscle burns fat. That means you do your strength training routine and continue to burn fat later in the evening. This is one of the keys to developing 6 pack abs.

The Tips

1.      Take easy, start slow and if you haven't worked out in a while start with a walking program of about 20 to 30 minutes, 3 days a week. Each session, add a few minutes to your workout to progress each week.

2.      Schedule your workouts each week.

3.      Tell your friend, spouse or significant other into working out with you.

4.      Make food choices and ask yourself how you will make your life healthier.

5.      Give yourself a massage when you reach your goals, or maybe some new workout clothes. Reward yourself!

6.      Set goals.  Long term goals are great, but are so far away we often forget why we're working so hard. 

7.      Eat regularly throughout the day so you don't bonk during your workout. 

8.      And again reward yourself!

 Other Good-to-know facts:

Calories burnt per hour:

Exercise:

Walking - 185 kcals/hour
Brisk walking - 360 kcals/hour
Swimming - 340 kcals/hour
Aerobics - 340 kcals/hour
Cycling - 300 kcals/hour
Yoga - 250 kcals/hour

Posted in: Exercise,Weight Loss