You can lose weight if you exercise hard enough to burn off
calories - that's what weight loss exercises are all about. One of the
problems we have is that we are all time poor. In addition to that, as
we get older we can find it harder to sustain vigorous exercise for long
periods of time. That's why so many people give up on exercise or end
up doing long hours of moderately paced exercise.
Any exercise is good for us, but moderately paced exercise does not burn much fat and you do need to do it for long periods of time. On the other hand, short vigorous training sessions can burn fat faster without the time commitment.
A study published in Applied Physiology in 2007 found women doing High Intensity Interval Training (HIIT) burned 36 percent more fat. They exercised on a stationary bike for an hour every second day over a 14-day period, but they varied their speed. They sprinted for 4 minutes and rested for 2 minutes. However, an hour every second day is still quite a chunk of time out of most peoples' weeks.
What about 20 minutes or so, three times a week? That is something we should all be able to handle. In an Australian study, the weight loss of a group of women who walked for an hour a day was compared with that of 45 women who did HIIT. The women who did the short, vigorous exercise three times a week for the 15 weeks lost three times more weight than the walkers - and they did it in 20 minute sessions. In fact, the women who walked only lost an average of 1.15 kilograms (2.53 pounds). No doubt they were a lot healthier and felt very positive, but they were not much lighter.
The researchers found the best fat loss results came from sprinting for 8 seconds and resting for 12. It is important to build up to it when you first start, particularly if you have any injuries or health issues. An alternative is to adopt that pattern but to not work completely at you maximum for those 8 seconds until you get a little fitter. You can vary the sprint and rest periods to suit yourself. For example, some trainers suggest a ratio of 1:3 when you first start. That is, 1 sprint period for 3 rest periods. This means if you sprint for 10 seconds you would rest for 30 seconds or if for 15 seconds then rest for 45 seconds.
That's where HIIT comes into its own. It not only saves time, so that even the busiest should be able to fit it into their day, but it helps you lose more weight faster than longer more moderate exercise. A couple of tips: it is important to warm up and cool down and it is important not to overdo it. Warm up and cool down by spending 3 to 5 minutes doing moderate activity at the beginning and the end. If you have health issues, lead up to the sprints gradually or, if you are really concerned, check with your doctor.
If you want to lose weight faster and save time, this has to be one of the best weight loss exercises. It will also give your heart, lungs and muscles a great workout and increase your strength and stamina. Now there are no more excuses - you really do have the time to exercise and lose weight.
Any exercise is good for us, but moderately paced exercise does not burn much fat and you do need to do it for long periods of time. On the other hand, short vigorous training sessions can burn fat faster without the time commitment.
A study published in Applied Physiology in 2007 found women doing High Intensity Interval Training (HIIT) burned 36 percent more fat. They exercised on a stationary bike for an hour every second day over a 14-day period, but they varied their speed. They sprinted for 4 minutes and rested for 2 minutes. However, an hour every second day is still quite a chunk of time out of most peoples' weeks.
What about 20 minutes or so, three times a week? That is something we should all be able to handle. In an Australian study, the weight loss of a group of women who walked for an hour a day was compared with that of 45 women who did HIIT. The women who did the short, vigorous exercise three times a week for the 15 weeks lost three times more weight than the walkers - and they did it in 20 minute sessions. In fact, the women who walked only lost an average of 1.15 kilograms (2.53 pounds). No doubt they were a lot healthier and felt very positive, but they were not much lighter.
The researchers found the best fat loss results came from sprinting for 8 seconds and resting for 12. It is important to build up to it when you first start, particularly if you have any injuries or health issues. An alternative is to adopt that pattern but to not work completely at you maximum for those 8 seconds until you get a little fitter. You can vary the sprint and rest periods to suit yourself. For example, some trainers suggest a ratio of 1:3 when you first start. That is, 1 sprint period for 3 rest periods. This means if you sprint for 10 seconds you would rest for 30 seconds or if for 15 seconds then rest for 45 seconds.
That's where HIIT comes into its own. It not only saves time, so that even the busiest should be able to fit it into their day, but it helps you lose more weight faster than longer more moderate exercise. A couple of tips: it is important to warm up and cool down and it is important not to overdo it. Warm up and cool down by spending 3 to 5 minutes doing moderate activity at the beginning and the end. If you have health issues, lead up to the sprints gradually or, if you are really concerned, check with your doctor.
If you want to lose weight faster and save time, this has to be one of the best weight loss exercises. It will also give your heart, lungs and muscles a great workout and increase your strength and stamina. Now there are no more excuses - you really do have the time to exercise and lose weight.
High intensity interval training will help you lose weight and
you can adapt it to suit yourself. You will find other tips and
strategies to lose fat when you visit http://www.lose-stomach-fat-in-your-50s.com William Burnell has enjoyed the benefits of following a healthy lifestyle and likes encouraging others to do the same.
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