With the melange of delicious foods available in Malaysia and our increasingly sedentary lifestyle, weight problem have become a common struggle. To lose weight, the key is simply to eat healthy foods with fewer calories and exercise more. Here are some methods to boost the effectiveness of your workout so you can shed those extra kilos and fat quickly.
Combine Cardio and Strength Training
Performing cardio exercise is the straightforward way to burn calories. But a fitness plan that includes both cardio and strength training is the best. Strength training is the number-one way to build more muscle which burn fat even at rest. In fact, for every three pounds of muscle you gain, you can burn an extra 120 calories a day. The American Heart Association recommends at least 150 minutes of moderate intensity or 75 minutes of high intensity cardio a week, and two times of strength training per week.
According to the American College of Sports Medicine, you can elevate your metabolism for up to 24 hours post-exercise by adding just one little twist to your exercise routine – intervals. Intervals are brief periods of intense effort into your regular workout, be it brisk walking, jogging, swims, bicycling, elliptical sessions, etc. The intensity resets your metabolism to a slightly higher rate during your workout so it takes hours for it to slow down again. For example, if you walk for 30 minutes, add a burst of jogging for 30 seconds every 5 minutes. You can increase the duration of the intervals as you get fitter.
Monitor Your Heart Rate
Monitoring your heart rate during exercise helps to avoid under or over training, both of which severely affect the quality of your workout. First, determine your maximum heart rate (MHR). Anything above 75% of your MHR is a great for weight loss. The zone between 75% to 85% of your MHR is best for weight loss as this zone burns the most amount of calories, and continue to burn calories even after your exercise. Nevertheless, if you are just starting to get into the routine of working out, do go slow and start with 60% of your maximum heart rate before trying to reach this zone. You can use a fitness app, like Wahoo Fitness, MapMyFitness, or RunKeeper, to calculate your five heart rate zones.