Workout to Burn Mega Calories
November 29, 2008
There are many different reasons why people workout. Some want to lead a healthier lifestyle, some want to look good, others want to be fit and some want to lose weight and/or body fat. If you are exercising to lose weight, the big question often is…….What type of workout burns the most calories? Here are some tips on how you can adjust your workout to burn more calories.
Variation is the key
Most people, when they start out on an exercise program to lose weight, think that if they walk or run further or faster, they will burn more calories. Others spend long sessions on a treadmill or exercise bike to try and achieve the same thing.
Research has shown, however long sessions of a single paced cardio workout, they are not the ideal method for maximum calorie burn.
A better program is to vary the intensity of your cardio session so that you achieve a variation in heart rate through your workout. This increases your average intensity levels over the time that you exercised, but the key here is the variation.
Here are some combinations you might try, but use your imagination and come up with new ideas of your own.
• 30 minute walk – walk 5 minutes at a comfortable pace; walk 5 minutes at medium pace; 1 minute fast pace walk; 5 minute medium; 1 minute fast and so on. The last 5 minutes will be back to the original comfortable pace to allow breathing and heart rate to return to normal.
• 30 minute run – paced as above, replace ‘walk’ with ‘run’.
• 30 minute treadmill workout – 5 minutes medium pace; get of the treadmill and do 1 minute of running on the spot with knees lifted; 5 minutes medium treadmill and so on.
• 30 minute cycling – 5 minute easy cycle; 5 minutes medium pace; 1 minute sprint; 5 minute medium and so on.
• Find a hill or stairs – run fast up and jog slowly down. Repeat 5 to 10 times.
Extra tips for extra calories:
• Try to do 4 or 5 sessions of cardio a week, for 30 to 45 minutes. Vary the intensity 5 or 6 times during the workout.
• You will achieve better results if you are relaxed while you workout. Tension means that muscles are tight and inhibits blood and oxygen flow. Deep breathing will help to relax.
• Watch your posture – stand tall, arms softly bent at the elbows, head up. Good posture allows more oxygen to get to your lungs.
• Vary your cardio activity. Mix walking, running, swimming, cycling, treadmill etc at the gym. This keeps your workout interesting and uses your muscles in different ways.
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