Burn More Calories During Your Exercise Session
Did you know that you can run, bike or walk easier, feel better and burn more fat during your cardio session? That's right, you can have all of this by just performing this one little secret - vary your pace! Even if you are not concerned about weight loss, varying your pace has the benefits of making your work-out feel easier. The hard effort that will take place in the middle of the run, bike or walk will make the remainder of the workout feel easier and go by quicker.
Here's what you need to do: Warm up for 10 minutes to get the blood flowing. Next, you will increase your speed for 5-7 minutes. If you are on a treadmill you can also increase your resistance (the same can be done for any cardio machine such as an elliptical or bike). Make sure you are sweating and work hard for 5-7 minutes. Involve your arms in your workout by pumping them vigorously - this will burn more calories. After your 7 minute segment is up, lower your speed back down to the original warm up pace and do a 10 minute cool down, but make sure you continue to pump your arms.
If you can't hang on for a full 5-7 minutes at this higher pace then try just 2 or 3 minutes and then lower the speed back down to recover for 1 minute. Make sure that if you are doing 2-3 minute hard segments that you do at least 3 of them recovering for a minute or so in between each one. When you are first starting out, start with one fast segment of 5-7 minutes. After you do this for a 3-4 weeks and your cardio capacity has increased, you should add on 2 of these fast 5-7 minute segments in your workout. Don't forget to do at least a 5 minute warm up and cool down.
By performing these 5-7 minute segments in your workout, you will increase the fat burning and calorie burning results of a typical half hour work-out because you will be consuming more oxygen during this period. Added benefits include: In the results of a recent study subjects reported that the work-outs where they performed a 5-7 minute fast segment made their slow running/walking feel easier and better than just running 30 minutes at a slow pace. Now don't we all want that!
If you have any health and fitness questions you would like answered please feel free to email jessica@stormfitness.com or call my office at 703-869-8376. Here's to your Health! Jessica is ACSM Health/Fitness Instructor Certified and owner of Storm Fitness, LLC. For more information and helpful fitness tips, you can visit her website at www.stormfitness.com
Lose Fat, Keep Muscle
Dealing With Inflammation
Secret To Burning More Fat During Exercise
Super Size Me Diet
Weight Loss Success Starts In Your Head
Dealing With Inflammation
Secret To Burning More Fat During Exercise
Super Size Me Diet
Weight Loss Success Starts In Your Head
Q: I am trying to get fit and lose weight but I really want to avoid getting
injured since I seem to have a tendency to get injured whenever I start a new workout program. My
question is what is better for me running or walking?
A: Running will burn more calories per minute, but you need to start walking
before you can run. If you start running before you have a good walking foundation you will
increase your chances of injury.