Do you need to lose a significant amount of weight? Or do you want to lose a few pounds around your waist area? Boosting your cardiovascular activity can elevate your heart rate, improve your mood, burn more calories and accelerate weight loss. Both aerobic and anaerobic activity can help you lose weight at a quick pace if you exercise persistently over a sustained period of time.
Resist the urge to jump full force into an exercise regimen. Slow and steady wins the weight loss race. Ease into a cardiovascular training program for weight loss to shed weight steadily and see lasting, permanent results.
Consider adding a resistance training and diet component to your weight loss regimen to increase fat loss over the long haul. Set a goal to lose 1 to 2 pounds of weight weekly to promote permanent weight loss.
Exercise 5 to 6 Days Week
Exercising persistently helps you achieve a steady caloric deficit, boosting weight loss. As you gradually burn more calories than you consume stubborn body fat vanishes from problem areas like your mid-section or thighs.
Start an Exercise Journal
Logging cardiovascular sessions helps you keep progress of your weight loss goals, motivating you to exercise on days when you energy feels low. Carefully record the duration and type of each cardiovascular exercise session. Logging your workouts can inspire you during difficult times, helping you realize all the hard work you have put into your weight loss campaign.
Perform Anaerobic Activity
Sprint, job rope and engage in sparring sports like boxing to boost metabolism and burn fat. Anaerobic activity consists of short bursts of activity that super charge your metabolism and increase fat burning for up to 24 hours after your workout.
This type of exercise appears to boost the production of substances called catecholamines, which increase the amount of fat burned for energy. One study performed by researchers at University of New South Wales in Australia found that women who engaged in short, intense cycling sessions which consisted of pedaling all out for 8 seconds followed by 12 seconds of regular riding for a period of 20 minutes a few days a week lost more fat than women who did regular cycling at a steady pace the whole session.
Engage in Aerobic Activity
Go for a steady run, walk or jog to elevate your heart rate, burn more calories and accelerate weight loss. Aerobic activity can boost your mood and help you tighten up your physique.
Rest 1 to 2 Days Weekly
Resting helps to prevent overtraining, keeping you on the track or road so you can burn more calories. Take time to recover from your cardiovascular workouts. Go out with your friends or spend time with your family instead of obsessing over your next cardiovascular session. Detaching from exercise helps you to reach your weight loss goals more quickly.
Stagger Exercise Strategies
Try training aerobically for 3 days each week and train anaerobically for 2 days each week to trick your body and accelerate weight loss. Changing the intensity and length of your training sessions keeps your body off balance, helping you to lose weight gradually over a sustained period of time. When you do the same thing all the time, your body quickly adapts and when it quickly adapts, it does not need to work as hard.
Exercise for a Set Period of Time
Anaerobic sessions should last from 10 to 20 minutes to promote weight loss. These short, intense training sessions need to be kept in check to help you avoid overtraining and maximize weight loss. Exercise aerobically for 30 to 60 minutes per session. Start off with 20 minutes of light walking if you haven’t exercised in a period of months. Add 5 minutes to your aerobic sessions each week to slowly bump up the length of your workouts.
Stretch for 10 minutes before each cardiovascular session to reduce the risk of injury and optimize your workouts. Stretching helps you to remain limber and energized, improving the effectiveness of your cardio sessions.
Warming up for 10 minutes before each workout helps to increase blood flow into your muscles, improving the quality of your workouts. As your workouts improve in duration and intensity you can burn more calories and shed more fat.
Choose Exercises That Vibe with You
If you hate swimming why put yourself through torture, taking boring lap after lap in the pool? You will only begin to hate exercising, quit on your program and gain weight. Select exercise activities which resonate with you. Play basketball, hit the tennis courts or go rollerblading to burn more calories, lose weight and have fun. You are more likely to shed fat if you enjoy exercising.
Kelli Cooper has been writing professionally since 2009 and primarily focuses on health and wellness content, which is her passion. If you are looking for some exercise equipment to aid in your weight loss efforts, check out the flex belt toning system review or a TRX review and coupon. Besides contributing to TotallyTop10, Kelli has guest posted on a number of other blogs about topics such as exercise for weight loss and how to lose weight with diet. She has a passion for travel and her freelance writing career allows her to set up shop anywhere she can get an internet connection.