1. Add Interval Training
Interval training,
otherwise known as speed play, has been shown to be one of the most
effective methods to rev up your metabolism and burn fat, especially
around the abdomen. During this time of training, you alternate between
intense and moderate exercises to engage the aerobic and anaerobic
systems. When you’re working out at close to your maximum potential,
lactic acid builds up as your body depletes its available oxygen. Then,
when you slow down, oxygen floods into your system, breaking down the
lactic acid and turning carbohydrates into energy. As you add more
interval-training to your routine, your body will become more efficient
at bringing oxygen to your muscles and burning fat. One way to
incorporate this type of working out into your routine is by walking for
2 minutes and then running for 2 minutes and then walking again for 2
minutes, and so on. In this chapter, we’ll provide a variety of
exercises that are great for improving heart health and boosting
metabolism. You can use all of them to develop a fun interval-training
routine.
2. Stick with One Sport and Ramp Up the Intensity
In an Australian study, female
volunteers either rode a stationary bike for 40 minutes at a steady pace
or for 20-minute intervals, alternating 8 seconds of sprints and 12
seconds of easy pedaling. After 15 weeks, those who incorporated the
sprints into their cardio workouts had lost three times as much body
fat, including thigh and core flab, compared with those who exercised at
a steady pace. Bursts of speed may stimulate a fat-burning response
within the muscles, says lead researcher Ethlyn Gail Trapp, PhD.
Whether you ride, run,
or row, try ramping things up to rev your burn: Start by doing three
8-seconds all-out, can’t-talk sprints with 12 seconds at an easy pace
between each effort. Work your way up until you can do 10 sprints over
20 minutes.
3. Choose Another Sport and Cross-Train
Cross-training is when
you do more than one sport during your workouts. It adds variety to your
workouts and decreases the chance of burnout. Cross-training also
offers opportunities to exercise muscles not being utilized in your
primary exercise, and allows muscles used more frequently an opportunity
to rest and rejuvenate. Cross-training, of course, helps you keep
active every day and provides an extra way to burn fat and boost your
metabolism. There are many varieties of exercise available, some of
which we’ll discuss next.
4. Take a Kickboxing Class
Release some of that
aggression in a kickboxing class where you’ll learn to combine martial
arts kicks with boxing punches for a great workout. There are many
different styles of kickboxing and variants to choose from, including
Brazilian jiujitsu, Muai Thai, Burmese kickboxing, American kickboxing,
Indian adithada, and French savate, to name a few. Many of the
kickboxing forms and styles have evolved into national and international
competitions. As a kickboxer, you typically “fight” in rounds of
varying duration (these are usually agreed upon prior to the fight). You
get a great cardio workout regardless of the form of kickboxing you
choose, and when you study it with a spouse or a friend you can practice
(and get in shape) together.
5. Go Swimming
Oh, go jump in a lake. No, really.
Swimming is one of the best exercises you can do. It provides a
total-body workout but is also low-impact so it won’t hurt your joints
as it improves stamina and flexibility. Although your maximum heart rate
may be up to 30 beats lower when you’re working out in the water,
you’re still burning a significant amount of calories and your lungs are
taking in more oxygen than if you were resting and that helps burn fat.
6. Try an Egrometer Workout
One popular
cross-training machine is the egrometer, or rowing machine. As scullers
have known for centuries, rowing is a terrific all-body exercise,
strengthening your back, buttocks, and legs and developing your
shoulders and arms. Rowing involves a two-stroke movement referred to as
the drive and the recovery, which together produce a smooth and
continuous action. It’s important to follow good form on a rowing
machine, so make sure you ask your health club to show you how to use it
properly. This is another highly beneficial activity to do on a rest
day. It strengthens the hips, buttocks, and upper body while sparing
your legs.
7. Get on the NordicTrack
Another machine that
provides a great upper-and lower-body workout is the NordicTrack. The
NordicTrack and other machines that simulate cross-country skiing can be
very effective in improving your coordination and balance while they
work to increase your stamina, build muscles, and improve your overall
aerobic fitness.
8. Use the Elliptical Trainer
For those of you who hate
the treadmill, but want a full-body workout on an aerobic machine,
check out the elliptical trainer. By combining cross-country skiing with
climbing stairs and walking, the machine is able to provide an
excellent cardiovascular workout without hurting your joints. The motion
works all of the major muscle groups in your legs and offers the option
to move backward and really focus on those glutes. Another great
benefit of the machine is that you can adjust the program to your
strength level, which allows both beginners and more advanced athletes
to get a solid workout as they increase the resistance.
