If an intense workout is the secret behind fast, healthy and efficient weight loss, then we must find out what type of exercise brings the best results. As there are so many choices: strength training, yoga, running (or jogging), Pilates, cardio, or aerobics, choosing the most efficient one is not easy.
If you cannot do them all, you must focus on the types of workout that bring the best and fastest results.
Specialists say that the most efficient weight loss exercise plan is the one that burns the greatest amount of calories.
Furthermore, if the exercise has an after burn effect, meaning that you continue to burn calories even after you finish working out, then you can expect impressive results.
Effective fitness workouts raise your metabolic rate. After the workout is over, you continue to burn calories in order to bring your heart rate back to normal.
James O. Hill, PhD, director of the Center for Human Nutrition at the University of Colorado at Denver, says it's easier to cut 1,000 calories from a bloated diet than to burn off 1,000 calories through exercise. ¡°But there are many, many studies that show that exercise is associated with weight loss when done in enough volume and consistently,¡± he says. ¡°It depends how much you do.¡±
Here are 4 types of workouts with a great after burn effect:
Cardio is one of the most effective types of weight loss exercises. Cardio burns a lot of calories while you are in motion, and also has an impressive after burn effect. However, it is a very intense type of workout, so it is very important to know how to use is wisely in order to avoid exhaustion or overtraining.
When you start, you might be tempted to do a lot of intensity workouts every day, in order to achieve fast results. But, after a few days of very intense training (aerobic), you might end up so tired that you are unable to continue your training routine (especially if you are over 50). To avoid this, you must alternate intensity training with endurance training.
So, you could do 4 to 5 days per week of high intensity walking, running, swimming, or whatever you like, but introduce two nonconsecutive days of endurance training, to give your body some time to recover from the intense workout.
Interval style training is also very effective in weight loss programs. This type of workout implies alternating short and intense workouts with short periods of recovery through less intense exercises. Interval style training has a considerable after effect, which allows you to burn extra pounds in an effective and fast way.
Before starting any exercise program, especially if it involves more effort than you are used to, check with your Physician first to make sure they agree.
Another great method of losing weight in a beautiful and elegant way is Pilates. These exercises focus on the major muscle groups and, through slow movements, help build lean muscle mass. The result is a slim, fit, toned and graceful figure. Because this type of workout focuses on creating muscle mass, it effectively contributes to burning calories better.
Pilates is a fun, varied and interesting strength training, which enjoys great popularity among women of different ages. So, if you want to become slimmer, have better balance and posture and define your figure, Pilates is an excellent choice.