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Workouts To Burn Fat: Important Tips for Strength Training
When you are busy taking care of children, working, going to school, or anything else our busy world demands, trying to burn fat doesn't always fit neatly into your schedule.
An alternative many people turn to is short workouts. Do three or four ten minute workouts produce the same effects as one long one?
You may be able to find the time for these workouts, but do they burn fat? If your body needs to warm up for about twenty minutes in order to kick into fat burning mode, how can short workouts be effective?
According to the American Heart Association, you can receive the same benefit from several shorter workouts as you do from one long one. This is true if they add up to the same amount of time.
So, if you are doing four ten minute sessions, you're body is getting the benefit equal to one forty minute session. The AHA also found that vigorous exercise is much more effective than moderately paced movement.
Moderate exercise won't cut it for your short workouts. You need to make them challenging. Try the following tips to get the most from your mini workouts.
1. Pick up the pace. A lot.
With a short workout, go faster than you normally do during a long workout. Run for ten minutes at a fast pace. If you prefer to walk, go much more briskly than you usually do. The key is to get your heart going.
2. Hop on the treadmill or elliptical.
You probably don't want to drive back and forth to the gym four times a day, but if you're there anyway, hop on a machine and push the intensity.
3. Hills and stairs are made for climbing.
Run up some stairs or a steep hill. Walk down and repeat. Do this for ten minutes to burn fat.
4. Have flashbacks to phys ed with jumping jacks.
5. Try jumping rope.
Any movement is a potential mini workout. The key is to make sure it is intense enough so your body works and so you burn fat. Adding some weights to your routine also helps.
Don't let your body get bored; if you do, it is harder to burn fat. Do a few minutes of light walking to warm up, and then do some of the moves below:
* Deadlifts
* Lunges
* Deadlifts
* Tricep dips
* Squats. Squats are one of the most effective moves to tone your lower body.
Do a few sets each, or better yet, combine the moves (compound moves work more effectively and build more muscle). You can try squats with overhead presses, lunges with chest presses, knee lifts with tricep kickbacks, and more.
It is also important to warm up and cool down. They don't have to be extensive, simply walking briskly for a few minutes is sufficient for warming up, and moving a more slowly is fine for cooling down. Stretching before and after you exercise also helps loosen your muscles and prevent injury.
Exercise only works if you do it. Fitting in four or so ten minute workouts a day is effective. You will get in shape, burn fat, and have time to spare!
Working out for shorter periods of time can also be much more motivating and can help you stick with your exercise program.
You may have a hard time getting yourself to do a forty minute workout, but you can always do ten, right?
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