Large and heavy people often have difficulty exercising because they get sore joints, they have very low endurance, they feel embarrassed, etc.
But cardio exercises like running, jogging, etc are very beneficial for people looking to lose weight. Thus it becomes a whole Catch-22 wherein they feel they are "too fat to jog" and thus feel demotivated to exercise.
And they're not alone.
Elderly people with sore knees find jogging too painful on their legs, women with very large breasts cannot find sports bras in their sizes that give them enough support get sore backs and chest pain / sore armpits when trying to jog.
And then there are people who might be suffering from a sports injury that makes it too difficult for them to jog. eg. An ankle injury.
Thus I have come up with this list of 5 Cardio Exercises for People who have difficulty Exercising
#1. Swimming - Call it the beauty of swimming, but it is great for exercise as it uses as much or as little effort as you feel like putting into it, and you can do it slowly or quickly depending on your endurance - and it is safe for people with knee injuries and won't be problematic for women with large breasts.
A 300 lb person doing moderate swimming for 60 minutes will burn approx. 690 calories.
#2. Cycling - This might be trickier for people with sore knees or ankle injuries (it can still be done, but take it slower and don't put excess force on your knees or ankles), but it won't be a problem for people who are heavier or have large breasts.
A 300 lb person doing leisure cycling for 60 minutes will burn approx. 450 calories.
#3. Household Chores - Honestly this is a long list and includes everything from washing windows to washing the car, gardening to shoveling snow, scrubbing floors to cleaning out the garage. These activities burn calories and you can do them at your own pace, so you can take it easy - which means you get a workout and a clean home too.
A 300 lb person washing their car for 60 minutes will burn approx. 510 calories.
#4. Power Walking / Hiking / Walking the Dog - Assuming that your knees / ankles are okay with walking, you should also be able to go for "Power Walks" or hikes. Avoid long walks if you have low endurance, and keep it short if you find you have problems with your ankles or knees. If you have a dog try to take them for a short walk twice per day.
A 300 lb person walking the dog for 60 minutes at 2 mph will burn approx. 315 calories.
#5. Dancing - Again if you have ankle or knee injuries, stick to slow dances. Signing up dance lessons or joining a dancing group might be one of the best decisions you've ever made.
A 300 lb person doing leisure dancing for 60 minutes will burn approx. 345 calories.
Burning 3500 calories = shedding 1 lb of fat. It takes time, but you can do it.
NOTE - Depending on your circumstances I strongly recommend consulting a doctor before signing yourself up for anything strenuous. Stick to lighter exercises when in doubt.
Topics
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Showing posts with label Cardio Exercises. Show all posts
Showing posts with label Cardio Exercises. Show all posts
15 Health Benefits of Dancing
Dancing encourages freedom of expression and you don't need a lot of motivation to do it.
Dancing is a great cardiovascular activity.
Dancing is fantastic for weight loss.
Dancing is easy on joints and ligaments.
Dancing builds strength.
Dancing improves endurance.
Dancing improves co-ordination and reflexes.
Dancing improves posture.
Dancing supplements other physical activity and is great for cross training.
Dancing is great for social events (parties, weddings).
Dancing improves self esteem and body image.
Dancing helps you get a good night's sleep.
Dancing lowers the amount of toxins in your body.
Dancing helps to bring a shy person "out of his/her shell".
Dancing prevents / reduces Alzheimer's disease.
BONUS!
Dancing is FUN for the whole family!
Dancing is a great cardiovascular activity.
Dancing is fantastic for weight loss.
Dancing is easy on joints and ligaments.
Dancing builds strength.
Dancing improves endurance.
Dancing improves co-ordination and reflexes.
Dancing improves posture.
Dancing supplements other physical activity and is great for cross training.
Dancing is great for social events (parties, weddings).
Dancing improves self esteem and body image.
Dancing helps you get a good night's sleep.
Dancing lowers the amount of toxins in your body.
Dancing helps to bring a shy person "out of his/her shell".
Dancing prevents / reduces Alzheimer's disease.
BONUS!
Dancing is FUN for the whole family!
Calorie Crunching in 6 Minutes
Lets pretend you weigh 200 lbs and you want to lose some weight - specifically fat off your belly, thighs, under arms, etc.
But you aren't sure what exercises you should be doing. Weight lifting or cardio? Or both? And if so, how much? And which exercises produce the best results?
Well when it comes to weight loss your primary goal is to have a caloric reduction. So you should be doing approx. 70% cardio exercises (because cardio exercises burn more fat) and 30% weight lifting (to maintain muscle tone).
So for example if you had 9 minutes to exercise you might do 6 minutes of cardio and 3 minutes of weight lifting. Which is a tiny amount really, but lets do the math anyway. You have 1,440 minutes in a day so 9 minutes is really only 0.00625 of your day.
So in 6 minutes the most calorie intensive thing you could do is bicycle as fast as you can - approx. 20 mph - which would burn 145.4 calories if you weigh 200 lbs.
In contrast 6 minutes of vigorous weight lifting would burn a mere 54.4 calories. So half that if you did it for 3 minutes, so 27.2 calories.
Grant total for 6 minutes of bicycling + 3 minutes of vigorous weightlifting is 172.6 calories.
It is not a lot. But lets pretend you did that every day for a year. 364 x 172.6 = 62,826.4 calories. Just under 18 lbs of fat. (Exact results will vary on the weight of the person.)
Do that 9 minute exercise routine every day, 2 or 3 times per day and you would lose between 36 and 54 lbs in 1 year. Likely more if you add in the Afterburn Effect and a healthy balanced diet. As your endurance builds and weight drops you will start going faster and pushing yourself harder, possibly exercising for a lot more than 18 or 27 minutes per day... In which case you will reach your exercise goals faster than expected.
27 minutes is less than 2% of your day. Isn't it worth 2% of your day to achieve your exercise goals?
INTERESTING NOTE: Compare below the stationary gym bicycle calories burned vs cycling on a real bicycle. You burn way more calories on a real bicycle because you are moving your own bodyweight, whereas on a gym spinning stationary bicycle you aren't moving any weight. You burn way more calories on a real bicycle - which means the people shelling out money for spin classes would be better off just buying a normal bicycle.
The chart below shows many different activities a person can do and how many calories a 200 lb person would burn in 6 minutes doing those activities. The two best for burning calories (and therefore losing weight) are running and bicycling.
But you aren't sure what exercises you should be doing. Weight lifting or cardio? Or both? And if so, how much? And which exercises produce the best results?
Well when it comes to weight loss your primary goal is to have a caloric reduction. So you should be doing approx. 70% cardio exercises (because cardio exercises burn more fat) and 30% weight lifting (to maintain muscle tone).
So for example if you had 9 minutes to exercise you might do 6 minutes of cardio and 3 minutes of weight lifting. Which is a tiny amount really, but lets do the math anyway. You have 1,440 minutes in a day so 9 minutes is really only 0.00625 of your day.
So in 6 minutes the most calorie intensive thing you could do is bicycle as fast as you can - approx. 20 mph - which would burn 145.4 calories if you weigh 200 lbs.
In contrast 6 minutes of vigorous weight lifting would burn a mere 54.4 calories. So half that if you did it for 3 minutes, so 27.2 calories.
Grant total for 6 minutes of bicycling + 3 minutes of vigorous weightlifting is 172.6 calories.
It is not a lot. But lets pretend you did that every day for a year. 364 x 172.6 = 62,826.4 calories. Just under 18 lbs of fat. (Exact results will vary on the weight of the person.)
Do that 9 minute exercise routine every day, 2 or 3 times per day and you would lose between 36 and 54 lbs in 1 year. Likely more if you add in the Afterburn Effect and a healthy balanced diet. As your endurance builds and weight drops you will start going faster and pushing yourself harder, possibly exercising for a lot more than 18 or 27 minutes per day... In which case you will reach your exercise goals faster than expected.
27 minutes is less than 2% of your day. Isn't it worth 2% of your day to achieve your exercise goals?
INTERESTING NOTE: Compare below the stationary gym bicycle calories burned vs cycling on a real bicycle. You burn way more calories on a real bicycle because you are moving your own bodyweight, whereas on a gym spinning stationary bicycle you aren't moving any weight. You burn way more calories on a real bicycle - which means the people shelling out money for spin classes would be better off just buying a normal bicycle.
The chart below shows many different activities a person can do and how many calories a 200 lb person would burn in 6 minutes doing those activities. The two best for burning calories (and therefore losing weight) are running and bicycling.
Gym Activities Calories Burned in 6 Minutes (calculated for a 200 lb person) | |||
Aerobics: low impact | 45.4 | Aerobics: high impact | 63.6 |
Aerobics, Step: 6" - 8" step | 77.2 | Aerobics, Step: 10" - 12" step | 90.9 |
Aerobics: water | 36.3 | Bicycling, Stationary: moderate, 150 watts | 63.6 |
Bicycling, Stationary: vigorous, 200 watts | 95.4 | Calisthenics: Vigorous, jumping jacks, push-ups, sit-ups, pullups | 72.7 |
Calisthenics: Moderate, back exercises, going up and down from the floor | 31.8 | Circuit Training: w/some aerobic, minimal rest | 72.7 |
Elliptical Trainer: general | 65.4 | Riders: general (ie., HealthRider) | 36.3 |
Rowing, Stationary: moderate, 100 watts | 63.6 | Rowing, Stationary: vigorous, 150 watts | 77.2 |
Ski Machine: general | 63.6 | Stair Step Machine: General, without supporting any bodyweight on hand rails | 81.8 |
Stretching: Mild, Hatha Yoga | 22.7 | Teaching aerobics | 54.5 |
Weight Lifting: Light, free weight, nautilus or universal-type | 27.2 | Weight Lifting: Vigorous, free weight, nautilus or universal-type | 54.5 |
Training and Sport Activities Calories Burned in 6 Minutes | |||
Archery: non-hunting | 31.8 | Badminton: general, social | 40.9 |
Basketball: playing a game | 72.7 | Basketball: wheelchair | 59 |
Basketball: shooting baskets | 40.9 | Basketball: officiating a game | 63.6 |
Billiards | 22.7 | Bicycling: BMX or mountain | 77.2 |
Bicycling: 12-13.9 mph, leisure, moderate effort | 72.7 | Bicycling: 14-15.9 mph, leisure racing, fast, vigorous | 90.9 |
Bicycling: 16-19 mph, very fast, not drafting | 109 | Bicycling: > 20 mph, racing, not drafting | 145.4 |
Bowling | 27.2 | Boxing: sparring | 81.8 |
Boxing: punching bag | 54.5 | Boxing: in the ring | 109 |
Coaching: football, soccer, basketball, etc. | 36.3 | Cricket: batting, bowling | 45.4 |
Curling | 36.3 | Dancing: Fast, ballet, twist | 43.6 |
Dancing: disco, ballroom, square, line, Irish step, polka | 40.9 | Dancing: slow, waltz, foxtrot, tango, fox trot | 27.2 |
Fencing | 54.5 | Football: competitive | 81.8 |
Football: touch, flag, general | 72.7 | Football or Baseball: playing catch | 22.7 |
Frisbee: general | 27.2 | Frisbee: Ultimate | 72.7 |
Golf: carrying clubs | 40.9 | Golf: using cart | 31.8 |
Golf: driving range, miniature | 27.2 | Golf: walking and pulling clubs | 39 |
Gymnastics: general | 36.3 | Hacky sack | 36.3 |
Handball: general | 109 | Handball: team | 72.7 |
Hang Gliding | 31.8 | Hiking: cross-country | 54.5 |
Hockey: field & ice | 72.7 | Horseback Riding: general | 36.3 |
Ice Skating: general | 63.6 | Kayaking | 45.4 |
Martial Arts: judo, karate, kick boxing, tae kwan do | 90.9 | Motor-Cross | 36.3 |
Orienteering | 81.8 | Polo | 90.9 |
Race Walking | 59 | Racquetball: competitive | 90.9 |
Racquetball: casual, general | 63.6 | Rock Climbing: ascending | 100 |
Rock Climbing: rappelling | 72.7 | Rollerblade / In-Line Skating | 113.6 |
Rope Jumping: general, moderate | 90.9 | Running: 5 mph (12 min/mile) | 72.7 |
Running: 5.2 mph (11.5 min/mile) | 81.8 | Running: 6 mph (10 min/mile) | 90.9 |
Running: 6.7 mph (9 min/mile) | 100 | Running: 7 mph (8.5 min/mile) | 104.5 |
Running: 8.6 mph (7 min/mile) | 127.2 | Running: 10 mph (6 min/mile) | 145.4 |
Running: training, pushing wheelchair, marathon wheeling | 72.7 | Running: cross-country | 81.8 |
Running: stairs, up | 136.3 | Running: on track, team practice | 90.9 |
Scuba or skin diving | 63.6 | Skateboarding | 45.4 |
Skiing: cross-country, light effort, general, 2.5 mph | 63.6 | Skiing: cross-country, vigorous, 5.0 - 7.9 mph | 85.7 |
Skiing: downhill, moderate effort | 54.5 | Skiing: downhill, vigorous effort, racing | 72.7 |
Sky diving | 31.8 | Sledding, luge, toboggan, bobsled | 63.6 |
Snorkeling | 45.4 | Snow Shoeing | 72.7 |
Soccer: general | 63.6 | Soccer: competitive play | 90.9 |
Softball or Baseball: slow or fast pitch, general | 45.4 | Softball: Officiating | 36.3 |
Softball: pitching | 54.5 | Squash | 109 |
Surfing: body or board | 27.2 | Swimming: general, leisurely, no laps | 54.5 |
Swimming: laps, vigorous | 90.9 | Swimming: backstroke | 63.6 |
Swimming: breaststroke | 90.9 | Swimming: butterfly | 100 |
Swimming: crawl, moderate, 50 yds/min | 72.7 | Swimming: treading, moderate effort | 72.7 |
Swimming: lake, ocean, river | 54.5 | Swimming: synchronized | 72.7 |
Table Tennis / Ping Pong | 36.3 | Tai Chi | 36.3 |
Tennis: singles, competitive | 72.7 | Tennis: doubles, competitive | 45.4 |
Tennis: general play | 63.6 | Track & Field: shot, discus, hammer throw | 36.3 |
Track & Field: high jump, long jump, triple jump, javelin, pole vault | 54.5 | Track & Field: steeplechase, hurdles | 90.9 |
Volleyball: non-competitive, general play, 6 - 9 member team | 27.2 | Volleyball: competitive, gymnasium play | 72.7 |
Volleyball: beach | 72.7 | Walk: 2 mph (30 min/mi) | 22.7 |
Walk: 3 mph (20 min/mi) | 30 | Walk: 3.5 mph (17 min/mi) | 34.5 |
Walk: 4 mph (15 min/mi) | 45.4 | Walk: 4.5 mph (13 min/mi) | 57.2 |
Walk: 5 mph (12 min/mi) | 72.7 | Water Skiing | 54.5 |
Water Polo | 90.9 | Water Volleyball | 27.2 |
Whitewater: rafting, kayaking | 45.4 | Wrestling: one match = 5 minutes | 54.5 |
Outdoor Home Maintenance / Improvement Activities Calories Burned in 6 Minutes | |||
Carpentry, installing rain gutters, building fence | 54.5 | Carrying & stacking wood | 45.4 |
Chopping & splitting wood | 54.5 | Cleaning rain gutters | 45.4 |
Digging, spading dirt, composting | 45.4 | Gardening: general | 36.3 |
Gardening: weeding | 40.9 | Laying sod / crushed rock | 45.4 |
Mowing Lawn: push, hand | 54.5 | Mowing Lawn: push, power | 50 |
Operate Snow Blower: walking | 40.9 | Paint outside of home | 45.4 |
Planting seedlings, shrubs | 40.9 | Plant trees | 40.9 |
Raking Lawn | 39 | Roofing | 54.5 |
Sacking grass or leaves | 36.3 | Shoveling Snow: by hand | 54.5 |
Storm Windows: hanging | 45.4 | Sweeping: garage, sidewalks, outside of house | 36.3 |
Trimming shrubs/trees: manual cutter | 40.9 | Trimming: using edger, power cutter, etc. | 31.8 |
Watering plants, by hand | 22.7 | Workshop: general carpentry | 27.2 |
Yard: applying seed or fertilizer, walking | 22.7 | Yard: watering by hand, standing/walking | 13.6 |
Indoor Home Repair / Improvement Activities Calories Burned in 6 Minutes | |||
Carpentry: finish or refinish furniture or cabinets | 40.9 | Caulking: bathroom, windows | 40.9 |
Crafts: Standing, light effort | 16.3 | Hang sheet rock, paper or plaster walls | 27.2 |
Lay or remove carpet/tile | 40.9 | Paint, paper, remodel: inside | 40.9 |
Sanding floors with a power sander | 40.9 | Wiring and Plumbing | 27.2 |
Home & Daily Life Activities Calories Burned in 6 Minutes | |||
Child-care: bathing, feeding, etc. | 27.2 | Child games: moderate, hop-scotch, jacks, etc. | 36.3 |
Cleaning House: general | 27.2 | Cleaning: light dusting, straightening up, taking out trash, etc. | 22.7 |
Cooking / Food Preparation | 18.1 | Food Shopping: with or without cart | 20.9 |
Heavy Cleaning: wash car, windows | 27.2 | Ironing | 20.9 |
Making Bed | 18.1 | Moving: household furniture | 54.5 |
Moving: carrying boxes | 50.9 | Moving: unpacking | 31.8 |
Playing w/kids: moderate effort | 36.3 | Playing w/kids: vigorous effort | 45.4 |
Reading: sitting | 9 | Standing in line | 10.9 |
Standing: bathing dog | 31.8 | Sleeping | 8.1 |
Vacuuming | 31.8 | Watching TV | 9 |
Office Activities Calories Burned in 6 Minutes | |||
Driving vehicle to work | 18.1 | Sitting: light office work, meeting | 13.6 |
Standing: filing, light work | 20.9 | Riding in a bus or vehicle to work | 9 |
Typing: Computer, electric or manual | 13.6 | Walking: work break | 31.8 |
Occupational Activities Calories Burned in 6 Minutes | |||
Bartending/Server | 18.1 | Bakery: general, moderate effort | 36.3 |
Building Road: hauling debris, driving heavy machinery | 54.5 | Carpentry Work | 31.8 |
Coaching Sports | 36.3 | Coal Mining | 54.5 |
Computer Work | 13.6 | Construction: outside, remodeling | 50 |
Custodial Word: general cleaning, moderate effort | 31.8 | Electrical Work | 31.8 |
Firefighting | 109 | Forestry, general | 72.7 |
Forestry: planting trees by hand | 54.5 | Heavy Equip. Operator | 22.7 |
Horse Grooming | 54.5 | Light Office Work | 13.6 |
Locksmith | 31.8 | Masonry | 63.6 |
Masseur, standing | 36.3 | Moving / Pushing heavy objects >75 lbs. | 68.1 |
Patient Care: Nursing | 27.2 | Plumbing | 31.8 |
Police Officer: making an arrest | 36.3 | Printing: operator, standing | 20.9 |
Sitting in Class | 16.3 | Shoe Repair: general | 22.7 |
Steel Mill: general | 72.7 | Theater Work | 21.8 |
Truck Driving: loading and unloading truck | 59 | Welding | 27.2 |
Build a Beach Perfect Body - In The Winter!!!
It is November and it is starting to snow in Toronto maybe once per week. By December it will be snowing more regularly. By January there will be a foot of snow on the ground.
But if you count the months until mid June (the start of swimsuit season) then there is November, December, January, February, March, April and May - 7 months to get prepared if your goal is to lose weight and look fit for swimsuit season.
Now pay attention... most people only start trying to get fit a month or two before swimsuit season - and most of them FAIL to meet their exercise / weight loss goal.
The reason why is because they are focusing all of their exercise goals into a month or two month period and then wonder why they failed. When asked why they will point to reasons like not enough time, the workouts were too difficult, they fell off the wagon diet wise, lack of motivation and so forth.
I argue that they need to change their approach.
#1. Stop trying to do everything a month or two before swimsuit season. Start exercising NOW, many months before swimsuit season is even close. Thus their excuse that they didn't have enough time will be null and void.
#2. By doing the first it also means the workouts don't need to be quite so intense. People burn out and lose motivation if their workouts are too intense. In contrast if they start exercising over a 6 month period their workouts will be about one third the intensity of a 2 month workout regimen designed to accomplish the same goal. Thus the second excuse about workouts being too difficult will likewise be null and void.
#3. If you are going to make lifestyle / dietary changes you need to make permanent changes that you can stick with it. Now I admit that means making changes during the Christmas holiday season - a season during which many people are prone to binge eating on chocolate treats, xmas dinners, etc. But it can be done and you can do it if you give it an honest try. Start by making the switch to dark chocolate only (70% or better) - no more sugary chocolate or "white chocolate". Eat more veggies during xmas dinners and make fruits and vegetables part of every meal you eat, and every snack. Find the fruits and veggies you love and stock up on healthy foods you love.
#4. Find ways to motivate yourself. Music I find is a great motivator. Another way to motivate is to use fun activities that you enjoy doing. eg. Ice skating, downhill skiing, or just plain going for an afternoon walk and taking your camera with you.
Wait, its cold outside! I hate going outside in the cold!
Then invest in some thermal underwear. Learn how to layer clothing so you don't feel the cold. Get tight fitting clothes that fits really well and keeps you warm. Wear 3 or 4 layers under your jacket, get good thermal gloves, a neck warmer, hat, thermal longjohns for wearing under your pants/jeans, warm boots, thick socks - and voila! You will probably be so warm you will be unzipping layers!
Dressed like that and you can go jogging / winter walks / ice skating / tobogganing like when you were a kid and you won't really be bothered by the cold at all.
Next you need to avoid the temptation to just relax all winter indoors watching cable television, mucking around on Facebook and nonsensical videos on YouTube. Cancel the cable (33% of it is advertising anyway), take a vacation from Facebook, and go outside and make your own winter oriented videos and then post them on YouTube instead of watching other people's junk.
Things To Do This Winter!
#1. Cross Country Skiing - burns a tonne of calories! Burns 500 to 700 calories per hour depending on your weight.
#2. Take Up the Biathlon - cross country skiing with a rifle on your back! Yeehaw! Who says cross country skiing isn't a manly sport???
#3. Archery Biathlon - don't like guns? Take up the archery biathlon. Basically the same idea, but using a bow and arrow.
#4. Snow Shoeing - also burns lots of calories. Good for balance training too, plus it doubles as weightlifting for your legs. Try it and you will see how hard it is.
#5. Snowboarding - Good for cardio and balance. Works your abs too!
#6. Downhill Skiing - Same as snowboarding, makes for fun cardio.
#7. Ice Skating - Great cardio and balance training.
#8. Hockey - On skates or as Road Hockey, this sport will get you outside and having fun while also providing great cardio. Just don't forget to shout CAR!!!
#9. Shoveling Snow - Okay so technically it is not a sport... but it is very good cardio and weightlifting exercise. Shoveling snow is very hard so if you have a poor heart be certain to take it easy while shoveling snow because it is so difficult people are known to have heart attacks.
#10. Taking the dog for a walk - Seriously. Pets need to get outside and exercise too. So take the dog for a walk as often as you can. Or better yet, try competitive dog jogging.
But if you count the months until mid June (the start of swimsuit season) then there is November, December, January, February, March, April and May - 7 months to get prepared if your goal is to lose weight and look fit for swimsuit season.
Now pay attention... most people only start trying to get fit a month or two before swimsuit season - and most of them FAIL to meet their exercise / weight loss goal.
The reason why is because they are focusing all of their exercise goals into a month or two month period and then wonder why they failed. When asked why they will point to reasons like not enough time, the workouts were too difficult, they fell off the wagon diet wise, lack of motivation and so forth.
I argue that they need to change their approach.
#1. Stop trying to do everything a month or two before swimsuit season. Start exercising NOW, many months before swimsuit season is even close. Thus their excuse that they didn't have enough time will be null and void.
#2. By doing the first it also means the workouts don't need to be quite so intense. People burn out and lose motivation if their workouts are too intense. In contrast if they start exercising over a 6 month period their workouts will be about one third the intensity of a 2 month workout regimen designed to accomplish the same goal. Thus the second excuse about workouts being too difficult will likewise be null and void.
#3. If you are going to make lifestyle / dietary changes you need to make permanent changes that you can stick with it. Now I admit that means making changes during the Christmas holiday season - a season during which many people are prone to binge eating on chocolate treats, xmas dinners, etc. But it can be done and you can do it if you give it an honest try. Start by making the switch to dark chocolate only (70% or better) - no more sugary chocolate or "white chocolate". Eat more veggies during xmas dinners and make fruits and vegetables part of every meal you eat, and every snack. Find the fruits and veggies you love and stock up on healthy foods you love.
#4. Find ways to motivate yourself. Music I find is a great motivator. Another way to motivate is to use fun activities that you enjoy doing. eg. Ice skating, downhill skiing, or just plain going for an afternoon walk and taking your camera with you.
Wait, its cold outside! I hate going outside in the cold!
Then invest in some thermal underwear. Learn how to layer clothing so you don't feel the cold. Get tight fitting clothes that fits really well and keeps you warm. Wear 3 or 4 layers under your jacket, get good thermal gloves, a neck warmer, hat, thermal longjohns for wearing under your pants/jeans, warm boots, thick socks - and voila! You will probably be so warm you will be unzipping layers!
Dressed like that and you can go jogging / winter walks / ice skating / tobogganing like when you were a kid and you won't really be bothered by the cold at all.
Next you need to avoid the temptation to just relax all winter indoors watching cable television, mucking around on Facebook and nonsensical videos on YouTube. Cancel the cable (33% of it is advertising anyway), take a vacation from Facebook, and go outside and make your own winter oriented videos and then post them on YouTube instead of watching other people's junk.
Things To Do This Winter!
#1. Cross Country Skiing - burns a tonne of calories! Burns 500 to 700 calories per hour depending on your weight.
#2. Take Up the Biathlon - cross country skiing with a rifle on your back! Yeehaw! Who says cross country skiing isn't a manly sport???
#3. Archery Biathlon - don't like guns? Take up the archery biathlon. Basically the same idea, but using a bow and arrow.
#4. Snow Shoeing - also burns lots of calories. Good for balance training too, plus it doubles as weightlifting for your legs. Try it and you will see how hard it is.
#5. Snowboarding - Good for cardio and balance. Works your abs too!
#6. Downhill Skiing - Same as snowboarding, makes for fun cardio.
#7. Ice Skating - Great cardio and balance training.
#8. Hockey - On skates or as Road Hockey, this sport will get you outside and having fun while also providing great cardio. Just don't forget to shout CAR!!!
#9. Shoveling Snow - Okay so technically it is not a sport... but it is very good cardio and weightlifting exercise. Shoveling snow is very hard so if you have a poor heart be certain to take it easy while shoveling snow because it is so difficult people are known to have heart attacks.
#10. Taking the dog for a walk - Seriously. Pets need to get outside and exercise too. So take the dog for a walk as often as you can. Or better yet, try competitive dog jogging.
Three Great Compound Exercises
Unlike a bicep curl, which is an isolating exercise, and only works one muscle at a time, a compound exercise works two or more muscle groups. The classic example of a compound exercise is a bench press which utilizes triceps, deltoids and pectorals.
However, not all compound exercises are geared towards weightlifting. There are compound exercises that seriously raise your heart rate, burn fat, and still strengthen and tone the body. Example: Bicycling uses multiple leg muscles, raises your heart rate dramatically, while building muscles in your legs and burns calories like crazy.
Another example is boxing, which although it is a sport, it utilizes muscle groups in the whole body and makes for a great cardio exercise - and requires great balance and agility.
As such compound exercises are great for people who want more time efficient workouts and want a workout that is more geared towards weight loss, while simultaneously building muscle. Being able to work more than one muscle at a time cuts down on the overall time requirement for your fitness regimen. Such exercises also tend to work the core from having to balance, change levels, and twist / turn.
Here are three great compound exercises for you to try at home!
1. For your lower body, back, and core try Side Lunges + Rowing
In a wide stance holding a dumbbell in each hand, turn the toes out, with your body facing forward. Lunge over to one side, keeping the knee over the ankle and behind the toe. As you lunge row the weight back like a one arm row with your opposite arm. Then place that weight on the floor. Repeat on the other side so that both weights are now on the floor. When you lunge back to the first side pick the weight up and row. Go to the other side and do the same. Alternate between pick up, drop off and rows. This one will really make you sweat!
2. For your lower body, biceps, shoulders, core try Squats, Curls and Raises
With one heavy weight held with both hands go into a squat. Remember to keep all of the weight on your heels, and push your bum far back. On the way back up to starting position curl the weight like a bicep curl and as you stand, raise it over your head. Get the weight back down hanging in front of your body before starting the next squat, curl and raise rep.
3. For your lower body, chest, triceps, shoulders, core try Lunges + Push Ups
Stand in a wide stance. Point one toe away from your body and go down into a lunge, placing your hands onto the floor. Sweep your forward leg back into a plank position and do a push up. Bring the same working leg back in between your hands and lunge back up to staring position. Change sides.
Note
The above three exercises also go well with cardio intervals (like jumping jacks or skip rope), alternated between isolating exercises, or on their own. If you grow bored with them try making up your own compound exercises that focuses on the muscle groups you want to work with the most.
The Piecemeal Workout
The concept of a piecemeal workout is simple. Divide however much time you have to workout into 1 minute segments and then do X different exercises, wherein X is the total number of minutes you have available.
So for example if you have 20 minutes available, you are doing 20 different exercises for 1 minute each. Or if you have 60 minutes to workout you are doing 60 different exercises (possibly with a few minutes break during that time).
I recommend including a couple minutes of doing different kinds of stretches in there too, closer to the middle and the end of the workout. That will reduce muscle fatigue and act like a relaxing exercise in-between harder exercises.
For fun you can also make it into an interval training workout, whereby you alternate high intensity exercises with low intensity exercises.
Or whatever you want to do. Just keep it simple and avoid too many pieces of equipment. It is better if you can limit yourself to say 4 dumbbells, a skip rope and a yoga mat.
You can make the focus of your piecemeal workout on weightlifting, or it can be cardio, or it can be a mix of cardio and weightlifting (like perhaps 70% cardio and 30% weightlifting). It all depends on whether your goals are more to lose weight, build endurance or build muscle or all three.
So for example lets say you did the following...
1. Yoga, 1 minute.
2. Burpees with push ups, 1 minute.
3. Squats with weight, 1 minute.
4. Push ups, 1 minute.
5. Mountain climbers, 1 minute.
6. 2 arm bent row, 1 minute.
7. Punches, 1 minute.
8. Alternating front kicks, 1 minute.
9. Bicep curls on knees, 1 minute.
10. Lateral raises, 1 minute.
11. Walking lunges with weights, 1 minute.
12. Jump rope, 1 minute.
13. Jumping jacks, 1 minute.
14. Side kicks, 30 seconds each side.
15. Overhead extension, 1 minute.
16. Wall sit, 1 minute.
17. Five Sun Salutations, 1 minute.
18. Alternating low back extension, 1 minute.
19. Bicycle Crunches, 1 minute.
20. Front plank, 1 minute.
If you are doing longer workouts you will need a longer list of exercises to do. In which case please browse CardioTrek.ca for more examples of exercises you can add to your list. I have hundreds of different exercises listed on here, especially in the Frugal Exercises section since most of those are bodyweight exercises.
After your workout remember to do some light stretches. Helps reduce muscle fatigue.
So for example if you have 20 minutes available, you are doing 20 different exercises for 1 minute each. Or if you have 60 minutes to workout you are doing 60 different exercises (possibly with a few minutes break during that time).
I recommend including a couple minutes of doing different kinds of stretches in there too, closer to the middle and the end of the workout. That will reduce muscle fatigue and act like a relaxing exercise in-between harder exercises.
For fun you can also make it into an interval training workout, whereby you alternate high intensity exercises with low intensity exercises.
Or whatever you want to do. Just keep it simple and avoid too many pieces of equipment. It is better if you can limit yourself to say 4 dumbbells, a skip rope and a yoga mat.
You can make the focus of your piecemeal workout on weightlifting, or it can be cardio, or it can be a mix of cardio and weightlifting (like perhaps 70% cardio and 30% weightlifting). It all depends on whether your goals are more to lose weight, build endurance or build muscle or all three.
So for example lets say you did the following...
1. Yoga, 1 minute.
2. Burpees with push ups, 1 minute.
3. Squats with weight, 1 minute.
4. Push ups, 1 minute.
5. Mountain climbers, 1 minute.
6. 2 arm bent row, 1 minute.
7. Punches, 1 minute.
8. Alternating front kicks, 1 minute.
9. Bicep curls on knees, 1 minute.
10. Lateral raises, 1 minute.
11. Walking lunges with weights, 1 minute.
12. Jump rope, 1 minute.
13. Jumping jacks, 1 minute.
14. Side kicks, 30 seconds each side.
15. Overhead extension, 1 minute.
16. Wall sit, 1 minute.
17. Five Sun Salutations, 1 minute.
18. Alternating low back extension, 1 minute.
19. Bicycle Crunches, 1 minute.
20. Front plank, 1 minute.
If you are doing longer workouts you will need a longer list of exercises to do. In which case please browse CardioTrek.ca for more examples of exercises you can add to your list. I have hundreds of different exercises listed on here, especially in the Frugal Exercises section since most of those are bodyweight exercises.
After your workout remember to do some light stretches. Helps reduce muscle fatigue.
The 2% Workout
If I was to write an exercise book I think I would call it "The 2% Workout".
Why?
Because 30 minutes is 2.08333% of your day.
The idea of the book essentially would be to that people should exercise for 30 minutes per day and burn as many calories as they can during that time period.
And since 30 minutes is only a little over 2% of your day there really isn't any excuses for why people cannot use 2% of their day to get fit.
Ask yourself:
And if you answer yes, then it is time to start using that 2% to achieve your goals.
SCHEDULING
Once you say yes the next thing you need to is schedule the time.
That means you need to find 30 minutes in your day to exercise and do nothing but exercise (and maybe listen to music or watch TV while you exercise).
EXERCISES
It also doesn't matter so much what exercise you pick - as long as it is burning lots of calories it is going to be beneficial. The list below is some popular / fun exercises that you can choose from or come up with your own.
Notes - I listed the moderate versions of various exercises because some people may not be able to do the vigorous exercises for 30 minutes. All calorie calculations below are for an 191 pound individual, which is the average weight of an American Male - since 67% of American men are overweight or obese, the average number should be closer to what many people are in weight. If you want more accurate calculations there are many calorie calculators available online and also apps for your SmartPhone.
Archery - 149 calories in 30 minutes.
Boxing Punching Bag - 258 calories in 30 minutes.
Calisthenics, Moderate - 195 calories in 30 minutes.
Cycling, 12-14 mph - 378 calories in 30 minutes.
Cycling, Leisurely - 172 calories in 30 minutes.
Fencing - 258 calories in 30 minutes.
Hatha Yoga - 120 calories in 30 minutes.
Hocky or Road Hockey - 350 calories in 30 minutes.
Jogging - 304 calories in 30 minutes.
Pushups/Situps/Etc - 206.5 calories in 30 minutes.
Swimming, Moderate - 264 calories in 30 minutes.
Weight Lifting, General - 149 calories in 30 minutes.
What this tells you is that if you want to do something more aggressive you might to choose activities like boxing and road hockey, because they burn a lot of calories because they are heavy cardio activities. Cycling, swimming and other cardio exercises also burn lots of calories and this will make a fundamental difference in burning fat.
THE AFTERBURN EFFECT
The Afterburn Effect is a metabolic condition whereby your metabolism is raised far above its normal rate and your body burns roughly 500 calories more over the next 24 - 48 hours and you end up feeling really energetic and positive about yourself.
It is caused by raising your blood pressure up to roughly 85% of its maximum potential - which is more easily done through cardio exercises that get your blood pumping fast. Thus the really high cardio exercises like running, vigorous swimming, boxing a punching bag, sports like road hockey, soccer, etc... they can vastly increase your calorie burn because they are more likely to trigger the Afterburn Effect.
Thus lets pretend you spend 30 minutes every day boxing a punching bag. Each time you do this you put some serious effort into it and get your heart rate up to 85% roughly.
Math wise for someone who weighs 191 lbs, this will mean they burned 258 calories and will burn an extra 500 calories over the next 24-48 hours.
In a week they will burn 5,306 calories - or roughly 1.52 pounds.
In 30 days 22,740 calories - or roughly 6.5 pounds.
In a year (364.25 days), 276,101.5 calories or 78.9 pounds. Possibly more if you are eating healthier as you progress. (Less if you aren't eating healthy, or if you are doing exercises that build muscle through strength training or endurance-strength training because you will gain muscle weight during the same time period.)
Don't worry about your weight so much - go based on how you are feeling physically. Your weight can deceive you if you are gaining muscle weight while losing fat at the same time. If you want to measure progress use a tape measure around your middle.
STAYING MOTIVATED
Find ways to have fun while exercising. Sports like tennis, cycling, boxing, archery, fencing, martial arts - these are all great ways to exercise and have fun at the same time. You will not lack for motivation if you are doing an activity that you love.
Why?
Because 30 minutes is 2.08333% of your day.
The idea of the book essentially would be to that people should exercise for 30 minutes per day and burn as many calories as they can during that time period.
And since 30 minutes is only a little over 2% of your day there really isn't any excuses for why people cannot use 2% of their day to get fit.
Ask yourself:
"Are you willing to use 2% of your day to get fit
and get the body you've always wanted?"
And if you answer yes, then it is time to start using that 2% to achieve your goals.
SCHEDULING
Once you say yes the next thing you need to is schedule the time.
That means you need to find 30 minutes in your day to exercise and do nothing but exercise (and maybe listen to music or watch TV while you exercise).
EXERCISES
It also doesn't matter so much what exercise you pick - as long as it is burning lots of calories it is going to be beneficial. The list below is some popular / fun exercises that you can choose from or come up with your own.
Notes - I listed the moderate versions of various exercises because some people may not be able to do the vigorous exercises for 30 minutes. All calorie calculations below are for an 191 pound individual, which is the average weight of an American Male - since 67% of American men are overweight or obese, the average number should be closer to what many people are in weight. If you want more accurate calculations there are many calorie calculators available online and also apps for your SmartPhone.
Archery - 149 calories in 30 minutes.
Boxing Punching Bag - 258 calories in 30 minutes.
Calisthenics, Moderate - 195 calories in 30 minutes.
Cycling, 12-14 mph - 378 calories in 30 minutes.
Cycling, Leisurely - 172 calories in 30 minutes.
Fencing - 258 calories in 30 minutes.
Hatha Yoga - 120 calories in 30 minutes.
Hocky or Road Hockey - 350 calories in 30 minutes.
Jogging - 304 calories in 30 minutes.
Pushups/Situps/Etc - 206.5 calories in 30 minutes.
Swimming, Moderate - 264 calories in 30 minutes.
Weight Lifting, General - 149 calories in 30 minutes.
What this tells you is that if you want to do something more aggressive you might to choose activities like boxing and road hockey, because they burn a lot of calories because they are heavy cardio activities. Cycling, swimming and other cardio exercises also burn lots of calories and this will make a fundamental difference in burning fat.
THE AFTERBURN EFFECT
The Afterburn Effect is a metabolic condition whereby your metabolism is raised far above its normal rate and your body burns roughly 500 calories more over the next 24 - 48 hours and you end up feeling really energetic and positive about yourself.
It is caused by raising your blood pressure up to roughly 85% of its maximum potential - which is more easily done through cardio exercises that get your blood pumping fast. Thus the really high cardio exercises like running, vigorous swimming, boxing a punching bag, sports like road hockey, soccer, etc... they can vastly increase your calorie burn because they are more likely to trigger the Afterburn Effect.
Thus lets pretend you spend 30 minutes every day boxing a punching bag. Each time you do this you put some serious effort into it and get your heart rate up to 85% roughly.
Math wise for someone who weighs 191 lbs, this will mean they burned 258 calories and will burn an extra 500 calories over the next 24-48 hours.
In a week they will burn 5,306 calories - or roughly 1.52 pounds.
In 30 days 22,740 calories - or roughly 6.5 pounds.
In a year (364.25 days), 276,101.5 calories or 78.9 pounds. Possibly more if you are eating healthier as you progress. (Less if you aren't eating healthy, or if you are doing exercises that build muscle through strength training or endurance-strength training because you will gain muscle weight during the same time period.)
Don't worry about your weight so much - go based on how you are feeling physically. Your weight can deceive you if you are gaining muscle weight while losing fat at the same time. If you want to measure progress use a tape measure around your middle.
STAYING MOTIVATED
Find ways to have fun while exercising. Sports like tennis, cycling, boxing, archery, fencing, martial arts - these are all great ways to exercise and have fun at the same time. You will not lack for motivation if you are doing an activity that you love.
8 Autumn Activities and Sports to keep you fit!
It is October and it is officially Autumn now (because lets face it, the first 20 days of September are technically Summer). Many exercise enthusiasts see the change of seasons as the end to their favourite outdoor activities and an end to their fitness regimen. However before you pack it in and start hibernating during the winter try out these outdoor activities for the cooler Autumn weather.
8 Fun Fall Activities
#1. Cycling
Great cardio and it is good for building endurance. Burns calories like crazy! And it is pretty frugal as you pick up a cheap bicycle easily on kijiji or craigslist.
#2. Sports
Pick one! Football, basketball, baseball and soccer are fantastic fall sports. If those aren't you for you then try archery, tennis, golf, frisbee sports like frolf / frisbee football, etc. And lest we forget we live in Canada and that we all need to play ROAD HOCKEY!
#3. Outdoor Training and Bootcamp
Fall is the perfect season for moving your personal training outdoors. Hire a personal trainer in Toronto (cough cough me) and get lots more exercise while getting fresh air. Or join a morning bootcamp and get your workout finished before you start the day. As a personal trainer / sports trainer I offer a variety of outdoor activities / coaching options / personal training in Toronto. Check out my rates and services.
#4. Running and Jogging
Great for cardio and building endurance!
Okay so maybe running is not your idea of a fun activity. Maybe you haven't heard of "runner's high"? If you run far enough your body starts getting pumped full of hormones to drown out the pain. This is why marathon runners have a tendency to look like heroin addicts - they are literally addicted to runner's high. Now I am not suggesting that you should become an addict like Toronto Mayor Rob Ford (although frankly if he was high on marathons instead of crack the citizens of Toronto would feel safer). But I do believe in the benefits of running and that it is a more fun activity than many people give credit to.
#5. Walking and Hiking
Visiting a ravine, conservation park or even walking in your neighbourhood is great for fitness. Take the dog with you! Take your camera!
#6. Rollerblading
I know most people think of this being a summer activity, but it is still fun to do in the Spring and Autumn too. It is great for cardio and balance as it really works your core muscles.
#7. Parkour and Freerunning
This is a good idea if you are already young and fit. If you are not, maybe this is not a good idea.
#8. Mountain Climbing!
Seriously. It is like adrenaline high weightlifting for the outdoor adventurer! Burns a lot of calories too!
Although I definitely recommend using safety equipment. Freehand climbing is not for the faint of heart.
8 Fun Fall Activities
#1. Cycling
Great cardio and it is good for building endurance. Burns calories like crazy! And it is pretty frugal as you pick up a cheap bicycle easily on kijiji or craigslist.
#2. Sports
Pick one! Football, basketball, baseball and soccer are fantastic fall sports. If those aren't you for you then try archery, tennis, golf, frisbee sports like frolf / frisbee football, etc. And lest we forget we live in Canada and that we all need to play ROAD HOCKEY!
#3. Outdoor Training and Bootcamp
Fall is the perfect season for moving your personal training outdoors. Hire a personal trainer in Toronto (cough cough me) and get lots more exercise while getting fresh air. Or join a morning bootcamp and get your workout finished before you start the day. As a personal trainer / sports trainer I offer a variety of outdoor activities / coaching options / personal training in Toronto. Check out my rates and services.
#4. Running and Jogging
Great for cardio and building endurance!
Okay so maybe running is not your idea of a fun activity. Maybe you haven't heard of "runner's high"? If you run far enough your body starts getting pumped full of hormones to drown out the pain. This is why marathon runners have a tendency to look like heroin addicts - they are literally addicted to runner's high. Now I am not suggesting that you should become an addict like Toronto Mayor Rob Ford (although frankly if he was high on marathons instead of crack the citizens of Toronto would feel safer). But I do believe in the benefits of running and that it is a more fun activity than many people give credit to.
#5. Walking and Hiking
Visiting a ravine, conservation park or even walking in your neighbourhood is great for fitness. Take the dog with you! Take your camera!
#6. Rollerblading
I know most people think of this being a summer activity, but it is still fun to do in the Spring and Autumn too. It is great for cardio and balance as it really works your core muscles.
#7. Parkour and Freerunning
This is a good idea if you are already young and fit. If you are not, maybe this is not a good idea.
#8. Mountain Climbing!
Seriously. It is like adrenaline high weightlifting for the outdoor adventurer! Burns a lot of calories too!
Although I definitely recommend using safety equipment. Freehand climbing is not for the faint of heart.
Calories Burned based on Weight |
130 lb
|
155 lb
|
180 lb
|
205 lb
|
Mountain Climbing |
472
|
563
|
654
|
745
|
Power Training - Speed and Weight
Power Training is nothing new.
Soldiers have been doing it for decades.
I will give you an example. Carry a 50 lb backpack uphill at a run. Soldiers do that regularly - see the speed marching training the British marines did during WWII in the documentary "The Greatest Raid of All".
But you probably are not a soldier.
But that doesn't mean you can't use similar training exercises to give yourself more speed and strength.
That is the whole purpose of Power Training - to quickly get from one place to another, often while carrying, pushing, pulling a lot of weight with you. Or sometimes not even weight, but using something to make it harder resistance wise.
Ever bicycled into the wind on a windy day? Very hard, isn't it?
But it is a really good workout because you are pushing your muscles harder than you normally would while cycling - unless you are fan of cycling uphill, in which case keep doing that!
The kind of people who take part in Strongman Competitions also love Power Training. You know who I mean, the type of people who can pull a truck down the street, do an obstacle course while carrying 300 lbs on their back, that sort of thing.
Like in the video below of a Syrian man pulling a train.
But feats of superhuman strength aren't for everyone.
But that doesn't mean you can't use Power Training techniques to give yourself more strength and speed.
Soldiers have been doing it for decades.
I will give you an example. Carry a 50 lb backpack uphill at a run. Soldiers do that regularly - see the speed marching training the British marines did during WWII in the documentary "The Greatest Raid of All".
But you probably are not a soldier.
But that doesn't mean you can't use similar training exercises to give yourself more speed and strength.
That is the whole purpose of Power Training - to quickly get from one place to another, often while carrying, pushing, pulling a lot of weight with you. Or sometimes not even weight, but using something to make it harder resistance wise.
Ever bicycled into the wind on a windy day? Very hard, isn't it?
But it is a really good workout because you are pushing your muscles harder than you normally would while cycling - unless you are fan of cycling uphill, in which case keep doing that!
The kind of people who take part in Strongman Competitions also love Power Training. You know who I mean, the type of people who can pull a truck down the street, do an obstacle course while carrying 300 lbs on their back, that sort of thing.
Like in the video below of a Syrian man pulling a train.
But feats of superhuman strength aren't for everyone.
But that doesn't mean you can't use Power Training techniques to give yourself more strength and speed.
THE BENEFITS OF POWER TRAINING
Power
training exercises often use either the full body, or one limb at a
time (unilateral training) to accomplish amazing results. This technique reduces muscular imbalance
and is more functional for everyday life. Isolation exercises (like the bicep curl) take a
lot of time, and will only focus on one muscle - and achieves very little results that can be measured on real world impact in your daily routine. An exercise like the
bench press, using two arms at a time (bilateral training) will always
tend to be lifted more with the stronger side and thus a person who trains that way will never balance out the
strength in both limbs.
Power training improves athletic performance. Everything from running, dancing, sports and competitive weightlifting.
Increases strength and builds muscle rapidly.
Many power exercises have a cardiovascular benefit and double as cardio exercises.
Improves reaction time, speed, co-ordination and agility.
Strengthens bones, joints and connective tissue.
THREE EXAMPLES OF POWER TRAINING
Do each exercise explosively. In theory any exercise can be turned into power training by doing as much weight as you can as fast as you can. Even exercises void of weights can benefit from this, such as "explosively fast jumping jacks".
1. Olympic Style Lifts
Olympic
lifts may seem intimidating at first but they're some
of the most effective weight lifting exercises because they tend to
work everything, including the core. Deadlifts, clean and press, Good
mornings, and snatch pulls are exercises you may want to check out to
have an effective power training program. Work on your form first and then learn how to do them explosively.
2. Plyometrics
Push
ups, squats and lunges are common plyometric exercises where the
exerciser "springs" up out of the form, so just do them super fast instead. You may have
witnessed someone doing push ups and clapping in between each one. The
hands leaving the ground makes the push up a plyometric exercise.
3. Compound One-Arm Exercises
Squat down, pick one dumbbell up from off the floor, and
come back out of the squat while performing a front raise of the dumbbell to your shoulder. This exercise trains the lower body, shoulders, core, and by doing it all
quickly, training for power. It's also challenging enough that you know you are getting a great workout.
The Afterburn Effect
The Afterburn Effect is a little known but very useful way to burn calories.
Whenever you get your heart rate up to approx. 80% of its maximum (for your age category) it kickstarts a chemical process whereby your body starts consuming more fat in your body. [Note: A similar effect is caused when you take cold showers, which starts burning brown fat.] This bio-chemical process will burn roughly 500 calories (exact results vary on the person and the exercise you did to kickstart it) over the next 24 hours.
Once started the Afterburn Effect burns through lots of calories and for the next 24 hours you feel really energetic and alive - and you are burning calories without realizing it. Over the next day you will feel less hungry and more energetic. The loss of hunger will be due to burning fat stores in massive amounts.
WAYS TO KICKSTART THE AFTERBURN EFFECT
#1. Sprinting really hard for several minutes. Lets say you sprint / run as fast as you can for 6 minutes and then stop. You will be out of breath, but the Afterburn Effect will be triggered.
#2. Cycling really hard.
#3. Fast Jogging - Not exactly running, but not jogging either. It may take longer than sprinting, but it will eventually get your heart rate way up there. Jogging by itself is not a guarantee that you will get your heart rate high enough so you have to push yourself to go faster than normal.
#4. Swimming, the faster the better.
#5. High Intensity Interval Training - The more intense the exercise the better the Afterburn Effect will be.
Basically any kind of cardio exercise which gets your heart pumping really fast will cause you to kickstart the Afterburn Effect. Any kind of high intensity training, including interval training or adrenaline sport, can kickstart the extra fat burn.
If you do a cardio exercise, like boxing for example, and then reach a point whee you are out of breath and have to stop then you probably hit the point where you kickstarted the Afterburn Effect.
HOW TO GET MORE RESULTS USING THE AFTERBURN EFFECT
#1. Exercise FASTER at the beginning of your exercise routine.
#2. Use Interval Training to give yourself breathers in between intense exercises.
#3. Use a heart monitor so you can get a measurement of how well you are raising your heart rate.
#4. Exercise once in the morning, once in the afternoon and once in the evening around 7 PM. 5 to 10 minutes each time will do it, as long as the exercises you are doing are intense and getting your heart rate up.
Number 4 above is super important, because it can cause a Double or Triple Afterburn Effect, causing you to burn intense amounts of fat in an hurry. It won't burn 1000 or 1500 calories, but it can raise it above 500 to around 700 to 900 calories. Do that 4 or 5 days in a row and you've already lost a pound of fat. Every day for a month and that is about 6 or 7 pounds, all for doing 10 minutes in the morning, 10 minutes in the afternoon, and 10 minutes in the evening.
SO WHY ISN'T EVERYONE DOING THIS?
Honestly. It is the same excuses people usually give for not exercising. "Don't have the time." "My knees hurt." "I always forget to exercise." Things like that.
The solution therefore is to make a schedule, find the time in your schedule, and if your knees hurt or something like that then find a cardio exercise which doesn't hurt your knees (eg. boxing).
If you find the time you can burn the calories so fast you will be amazed by the results.
And what is better is that these high intensity exercises also work very well for people with thyroid conditions. So you've got no excuses people. Add some intensity to your daily workout and see better results!
Whenever you get your heart rate up to approx. 80% of its maximum (for your age category) it kickstarts a chemical process whereby your body starts consuming more fat in your body. [Note: A similar effect is caused when you take cold showers, which starts burning brown fat.] This bio-chemical process will burn roughly 500 calories (exact results vary on the person and the exercise you did to kickstart it) over the next 24 hours.
Once started the Afterburn Effect burns through lots of calories and for the next 24 hours you feel really energetic and alive - and you are burning calories without realizing it. Over the next day you will feel less hungry and more energetic. The loss of hunger will be due to burning fat stores in massive amounts.
WAYS TO KICKSTART THE AFTERBURN EFFECT
#1. Sprinting really hard for several minutes. Lets say you sprint / run as fast as you can for 6 minutes and then stop. You will be out of breath, but the Afterburn Effect will be triggered.
#2. Cycling really hard.
#3. Fast Jogging - Not exactly running, but not jogging either. It may take longer than sprinting, but it will eventually get your heart rate way up there. Jogging by itself is not a guarantee that you will get your heart rate high enough so you have to push yourself to go faster than normal.
#4. Swimming, the faster the better.
#5. High Intensity Interval Training - The more intense the exercise the better the Afterburn Effect will be.
Basically any kind of cardio exercise which gets your heart pumping really fast will cause you to kickstart the Afterburn Effect. Any kind of high intensity training, including interval training or adrenaline sport, can kickstart the extra fat burn.
If you do a cardio exercise, like boxing for example, and then reach a point whee you are out of breath and have to stop then you probably hit the point where you kickstarted the Afterburn Effect.
HOW TO GET MORE RESULTS USING THE AFTERBURN EFFECT
#1. Exercise FASTER at the beginning of your exercise routine.
#2. Use Interval Training to give yourself breathers in between intense exercises.
#3. Use a heart monitor so you can get a measurement of how well you are raising your heart rate.
#4. Exercise once in the morning, once in the afternoon and once in the evening around 7 PM. 5 to 10 minutes each time will do it, as long as the exercises you are doing are intense and getting your heart rate up.
Number 4 above is super important, because it can cause a Double or Triple Afterburn Effect, causing you to burn intense amounts of fat in an hurry. It won't burn 1000 or 1500 calories, but it can raise it above 500 to around 700 to 900 calories. Do that 4 or 5 days in a row and you've already lost a pound of fat. Every day for a month and that is about 6 or 7 pounds, all for doing 10 minutes in the morning, 10 minutes in the afternoon, and 10 minutes in the evening.
SO WHY ISN'T EVERYONE DOING THIS?
Honestly. It is the same excuses people usually give for not exercising. "Don't have the time." "My knees hurt." "I always forget to exercise." Things like that.
The solution therefore is to make a schedule, find the time in your schedule, and if your knees hurt or something like that then find a cardio exercise which doesn't hurt your knees (eg. boxing).
If you find the time you can burn the calories so fast you will be amazed by the results.
And what is better is that these high intensity exercises also work very well for people with thyroid conditions. So you've got no excuses people. Add some intensity to your daily workout and see better results!
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Okay, you've lost some weight... but you've noticed that your skin now feels looser because maybe you lost weight in a hurry and now...
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Want to burn more calories and trick your body into burning more calories without thinking about it? (Okay, some of them you do have to th...
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Now you might first be wondering - "What is a thigh gap???" Basically it is a term commonly used by fashion-conscious young wo...
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I was recently asked a series of archery questions by a reporter from the National Post, a Canadian newspaper. The questions pertained to a ...
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Q "Hello! Do cold showers really burn calories? I've heard that drinking ice water burns calories and someone told me that...
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Making your desktop image for your computer something which motivates you to exercise... or printing out various motivational images and put...
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The chart below shows the amounts of weight that actor Christian Bale loses and gains depending on the role he is playing... including the i...
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