Sample workout: “Like low- to moderate-intensity cardio, you could do yoga and Pilates more often without too much stress,” Briney says. In general, yoga and Pilates can help ease mental and physical stress, but the best form of mind-body exercise for you is the one you enjoy. That said, there are many different types of yoga, from vigorous and fast-paced to slow and stretch-focused. In general, Pilates helps you build core strength and improves posture and alignment, whereas yoga helps improve flexibility and balance. Whether you go for yoga, Pilates or a mix of the two depends on your goals and preferences. “Stress often limits people from fat loss, from physical stress like old injuries and lack of mobility, to mental stress,” Briney says. You might not readily associate mind-body exercises like yoga and Pilates with fat loss, but these kind of activities are key for creating balance and easing stress. Gauge your intensity according to your breathing patterns: If you’re able to sustain breathing in and out of your nose and say one or two sentences without much difficulty, you’re working at a low- to moderate-intensity, Briney says. Options include walking, jogging, easy cycling, swimming and elliptical. Sample workout: Briney suggests making low- to moderate-intensity cardio your primary (70%) form of cardio. Plus, if you’re new to exercise, or you’re intimidated by more intense forms of exercise, low- to moderate-intensity cardio can be a great way to get regular movement. And fitting more movement into your day is a great way to increase your overall calorie burn. In fact, you may be able to perform this type of cardio every day without the risk of overdoing it, Briney says. “People think burning a calorie is burning a calorie, but we don’t always burn calories from the same fuel sources, depending on the exercise,” Briney says.Ĭarb-burning exercise is great, but fat-burning exercise is generally less stressful on your body. HIIT and other forms of intense exercise primarily burn carbs (officially known as glycogen), whereas less-intense forms of exercise (e.g., walking, swimming, jogging) will primarily burn fat. “This is hands-down the best way to burn fat calories,” Briney says. Pick an exercise that will get your heart rate up in a flash (e.g., sprints, kettlebell swings, squat jumps, burpees). To try it, do eight 20-second rounds of exercise at an all-out intensity, and take just 10 seconds of rest between rounds. Sample workout: The Tabata protocol is a common - and quick - form of HIIT training. The more intense the exercise, the more calories you burn post-workout.Īccording to a small study published in the February 2014 issue of Applied Physiology Nutrition and Metabolism, men burned as many calories over the course of 24 hours from a 20-minute HIIT session as a 50-minute steady-state cycling session. This process keeps you burning calories once your workout is over. Part of the reason HIIT is effective for fat loss is it maximizes your excess post-exercise oxygen consumption (EPOC), or the amount of oxygen your body consumes while your muscles and other tissues return to their pre-exercise state. “You’ll get a lot done in a shorter timeframe because higher intensity exercise is going to lend itself to a higher calorie burn before and after the workout,” Briney says. High-intensity interval training (HIIT) tops the list of best fat-loss exercises.
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