Wednesday, February 23, 2011

Ignite Your Calorie Burn

1. Drink Cool Water

Exercisers who drank refrigerated water (39°F) worked out about 25% longer than those who consumed the same amount of warmer water—and they said their exercise sessions felt easier too.

2. Swing Those Arms

Turn your walk into a calorie-torching workout by bending your elbows 90 degrees and pumping your arms as you stride. It not only automatically speeds up your pace but helps you burn up to 15% more calories every time you work out. 

3. Pick Up Some Weights

To really rev your calorie burn, it is not about the number of reps, but the size of the weights. Even when exercisers lifted identical volumes (such as 10 pounds 10 times or 20 pounds 5 times), those using the heavier dumbbells burned about 25% more calories when they were finished.

4. Crank Up the Incline

Challenge yourself on the treadmill. Crank up the incline to firm up your derriere and rev up your calorie burn by up to 60 percent. And when you come back down to earth, walking will feel easier

5. Log at Least 12 Minutes

Any amount of cardio will burn calories, but to really fight off pounds, you need at least 12 minutes (beyond a warm-up) of continuously moderate to high-intensity activity (where you're breathing somewhat hard) most days a week.

6. Intervals

Introducing short bouts of vigorous activity can speed up weight loss and cut your workout time by up to half or more. Australian researchers found that women who alternated just 8 seconds of high-intensity exercise with 12 seconds of low-intensity activity for 20 minutes, 3 times a week, slimmed down faster than steady-paced exercisers who worked out twice as long. 

7. Don't Skip Stretching

Stretching keeps your muscles flexible, helping to prepare them for exercise and recover from the effort afterward. Skip the stretches, and you won't get nearly the benefits you should from aerobic exercise and resistance training. Read more on Prevention here.Want some fitness freebies? Check out these giveaways:~Win Lose or Blog: $25 Fantasy Jewelry Box giftcard, Bondi Band, Food Should Taste Good chips here.~Fitness For the Rest of Us$30 Stick-e giftcard (Stick-e yoga socks, gloves, etc) and Collage Video: Bob Harper's Body Rev Cardio Conditioning dvd, Brook Benten's Kettlebell: Butts & Gutts here~Huff & Buff: Tracie Long Fitness, Paul Katami, Women's Health Diet book here.

1 comment:

  1. Interesting! I didn't know at least 12 min of cardio counts... that's good to know!



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