Fat
Burning Exercises
Burning fat is an important part
of any weight loss or body toning program. Fat builds up in our
bodies when we are not paying attention, and it can be difficult
to get rid of. It takes a commitment to proper nutrition and
exercise to burn off that excess fat that is plaguing us. But take
heart: there are fat burning exercises that can help!
The key to successful fat burning is consistency. Fat is stored in
the body for energy. The body needs fat to fuel it when it works
hard. The problem comes when there is too much fat that cannot be
burned off in regular activity. It doesn’t take long for fat to
build up, but it does take a while to begin to burn it off in
noticeable ways.
If you are just beginning a fat-burning exercise program, don’t
be discouraged if you don’t see huge results immediately. They
will come if you keep going.
The body is continually using some fat as it goes about its daily
operations. That means as you exercise, the body is using some of
the fat you have stored. After continual cardiovascular exercise
for 20 minutes or more, your brain sends a signal to the fat
deposits to let go of a flood of fat cells at once. When those are
released, the body will burn off more fat than it will if you are
resting. The first 20 minutes of your workout are important,
because the “prime the pumps” to get the fat burning process
going. But remember, the more you can keep your cardio workout
going over 20 minutes, the more productive fat burning you will
experience.
Cardiovascular workouts are those that get your heart pumping.
These are the exercises that will provide the best fat-burning
results. Many people think that the harder the workout, the better
the results, but that is not the case. For best results, choose a
moderately difficult workout and set a slow and steady pace.
Overworking your body can cause damage, which dramatically slows
down your results.
You don’t want to work your body beyond what it can take, but
you want to push past the point of discomfort. You should
experience difficulty breathing normally, but you should still be
able to talk to a girlfriend with some breathlessness. The best
way to know how hard to push is to monitor your heart rate. Know
your maximum heart rate, and keep your workout in the healthiest
parameters for your body.
Now that we’ve established the desired parameters for your
workout, let’s look at what exercises can produce results.
You have several cardiovascular exercise options. One of the most
popular is walking. You can walk anywhere. Do you like to be
outdoors? Take a walk in your neighborhood, or at the high school
track, or in the local park. Do you hate the humidity? Walk around
the mall, or find an indoor track at a sports facility. If you
prefer to use a machine to calculate your distance, calories
burned, or heart rate, you may decide to join a gym or purchase a
treadmill.
Running is another popular option, though not for everyone. The
key to running is to establish a pace that you can keep going for
a long while. If you begin too fast, you find yourself dropping to
a walk, and often that walk gets too slow to be an effective
fat-burning exercise. Running too slow doesn’t get your heart
rate up to where it should be. If you don’t know, begin by
running on a treadmill that will help you get used to a pace that
is comfortable and effective for you.
My personal favorite is the elliptical machine because it provides
variety in muscles worked as well as difficulty. I can change the
crossramp, which is the angle at which I am climbing, or increase
the resistance without even missing a step. I can also set a
variety of programs, which keeps me from getting too bored. I like
to bring a book, watch TV, or listen to my favorite music.
Anything to keep my brain engaged helps me to cross that 20 minute
barrier and keep up that fat-burning exercise.
One of the most popular activities I see at the gym is the
stationary bike. While it is not my favorite, many people enjoy
it, and it is quite effective at fat burning. If you use the bike
with a slow and steady pace and keep your heart rate up for in
excess of 20 minutes, you are good to go!
You may also decide to play a
sport. Athletics are a fun way to engage in fat-burning activities
with friends, without knowing you’re burning fat! Try
basketball, soccer, or other sport that keeps you moving and your
heart rate up.
Remember, burning those fat deposits takes a commitment to
exercising more than 20 minutes at a time. You will see maximum
results if you commit to working out three to four times per week.
Don’t be discouraged if you miss a workout from time to time.
Every workout counts when burning fat, so don’t quit if you miss
two or three workouts. Jump right back in and pick up where you
left off!
Fat burning exercises can help with any diet or weight loss
program. Increasing your fat burning exercises is the best way to
burn off excess fat deposits. So find the exercise you enjoy most
and jump in with both feet. You will see the fat burn off and your
figure become more what you want it to be!
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The content on this site is
presented only for informational purposes and does not replace medical advice from a practicing
physician.
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