Most Effective Exercise for Weight Loss
Don’t think you have time to get a good enough workout in to actually see results? Well think again.
We’re here to tell you that some of the most effective workouts can be done in the shortest amounts of time.
Higher Intensity Yields Better Results
Have you ever wasted an hour on a cardio machine, going at what you thought was a “fat burning” pace?
Recent research proves that lower intensity workouts that seem to go on forever actually don’t yield near as many benefits as do the shorter workouts that really get you huffing and puffing.
The best way to gauge how many calories you’re burning is to listen to your breathing. Although you want to be working out hard, you don’t want to overdo it.
A good way to check how intense you are working out is with the “talk test.” If you can comfortably carry on a conversation with barely any difference from when you’re talking at rest, you might want to take it up a few notches.
But, if you feel like you can barely breathe, let alone talk, definitely take it down.
Don’t Be Intimidated By Harder Workouts
Because more intense workouts can be shorter, there’s no reason to be intimidated and think that you’re not in shape enough to finish them.
The truth is that you not only get more calories burned by working out at a harder pace, but you also get a better workout for your entire cardiovascular system.
This helps you not only drop more pounds but actually get fitter faster. That means that you’ll find it easier and easier to do the workouts that once felt insurmountable.
Keep Burning Calories
Not only do more intense workouts help you burn more than double the calories in half the time, but research has also shown that you can get great residual benefits from intense workouts.
One study showed that participants who biked at their top intensities for 45 minutes burned more calories than those who biked comfortably for 90 minutes, but they also continued to burn 147 calories for 14 hours after they stopped working out.
Don’t Be Afraid to Take Breaks
An important thing to remember about higher intensity workouts is that they don’t need to be sustained. If you run at almost a sprint pace for a minute, simply walk for 30 to seconds in order to get your breath back.
The important thing to remember is that you need to be pushing yourself, but not killing yourself.
Last December a Canadian research study reported that when female dieters cut down their cardio training to just two weeks of interval training, the women were able to increase the fat burned by 36%.
In addition, an Australian study showed that when 18 women did 8 second sprints on the bike, followed by 12 seconds recovery, for 20 minutes three days a week, they were able to lose almost 6 pounds in 2 weeks.
So rather than making excuses for not exercising because you don’t have the time, opt for shorter, more intense workouts that will have more benefits for your health, your weight and your levels of confidence.