As you probably know exercise plays a significant role in any weight loss program. But with busy schedules we all want to know which is the best exercise to lose weight safely.
Obviously the best exercise to lose weight is the one that burns the most calories. However it is not quite as simple as that.
New studies clearly show that weight loss increases by as much as 56 percent when high impact aerobic exercises are combined with strength training exercises. But we don’t wish to know what the two best exercises to lose weight are. If we are short of time, we want to know which individual type of exercise to use.
Aerobic Exercises like jogging for example, are routines that raise the heart rate and breathing for a sustained period. With aerobic exercises you only burn calories while engaged in the exercise itself.
Aerobics are performed typically at low intensity where the heart rate is stretched to between 60 and 70% of the maximum. Your maximum heart rate is calculated by deducting your age from 220. When you train in this range, studies have shown that you do indeed burn a high percentage of fat. A problem arises though because after you have exercised for some time at that level your body starts to burn muscle as well as the fat.
In contrast bodybuilding or “anaerobic” exercise is performed at a much higher intensity. Your body burns energy quicker than the oxygen and fat can supply it, and glycogen, more commonly known as “carbohydrates” is called upon to maintain the high energy requirements. This of course means that the overall percentage of fat burned is considerably more compared to aerobic routines for the same amount of time.
Also with strength type exercises not only do you burn calories while exercising; you also help to increase the speed of the resting metabolic rate. This is because a muscular body burns more calories while resting than one comprised mainly of fat. A pound of muscle will use 350 to 500 calories a week to survive, while an equal amount of fat only needs about 14 calories a week. So having large muscles will help you to lose weight even while resting.
The main drawback with high intensity exercise is that lactic acid can quickly build up due to the lack of oxygen getting to the muscles. This causes an unpleasant burning sensation in the limbs. So you cannot maintain high intensity exercise for long periods. You need to allow the body sufficient time to recover before beginning again.
This is known as interval training. It is employed in many sports to build, and maintain fitness. But, (and this is the part you will be interested in) it has also been conclusively proven to maximize fat burning, and weight loss. And for me the greatest attraction for interval training is that you need relatively much less time to burn off the fat than for aerobic workouts.
Obviously the best exercise to lose weight is the one that burns the most calories. However it is not quite as simple as that.
New studies clearly show that weight loss increases by as much as 56 percent when high impact aerobic exercises are combined with strength training exercises. But we don’t wish to know what the two best exercises to lose weight are. If we are short of time, we want to know which individual type of exercise to use.
Aerobic Exercises like jogging for example, are routines that raise the heart rate and breathing for a sustained period. With aerobic exercises you only burn calories while engaged in the exercise itself.
Aerobics are performed typically at low intensity where the heart rate is stretched to between 60 and 70% of the maximum. Your maximum heart rate is calculated by deducting your age from 220. When you train in this range, studies have shown that you do indeed burn a high percentage of fat. A problem arises though because after you have exercised for some time at that level your body starts to burn muscle as well as the fat.
In contrast bodybuilding or “anaerobic” exercise is performed at a much higher intensity. Your body burns energy quicker than the oxygen and fat can supply it, and glycogen, more commonly known as “carbohydrates” is called upon to maintain the high energy requirements. This of course means that the overall percentage of fat burned is considerably more compared to aerobic routines for the same amount of time.
Also with strength type exercises not only do you burn calories while exercising; you also help to increase the speed of the resting metabolic rate. This is because a muscular body burns more calories while resting than one comprised mainly of fat. A pound of muscle will use 350 to 500 calories a week to survive, while an equal amount of fat only needs about 14 calories a week. So having large muscles will help you to lose weight even while resting.
The main drawback with high intensity exercise is that lactic acid can quickly build up due to the lack of oxygen getting to the muscles. This causes an unpleasant burning sensation in the limbs. So you cannot maintain high intensity exercise for long periods. You need to allow the body sufficient time to recover before beginning again.
This is known as interval training. It is employed in many sports to build, and maintain fitness. But, (and this is the part you will be interested in) it has also been conclusively proven to maximize fat burning, and weight loss. And for me the greatest attraction for interval training is that you need relatively much less time to burn off the fat than for aerobic workouts.
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