Fat Burning Workouts 101
The best and most effective Fat Burning Workouts are those that combine cardiovascular or aerobic exercises and strength training exercises to burn fat and build lean, sexy and metabolically active muscle! You know exercise is good for you, we have all heard that before! But in addition to looking for ways to incorporate physical activity into your daily routines, you need to set aside time for longer Fat Burning Workouts at least a 3-5 times per week. But if your aerobic workouts aren’t balanced by a proper dose of strength training, you’re missing out on a key component to your overall long term health and fitness.
Cardiovascular or Aerobic exercises are workouts that get your heart pumping, such as walking briskly, using an elliptical machine, bike riding, and jogging just to name a few.
Here are some benefits of aerobic exercise:
* Weight loss
* Stronger heart and lungs
* Increased bone density
* Reduced stress
* Reduced risk of heart disease and some forms of cancer
* Temporary relief from anxiety and depression
* More confidence about how you feel and how you look
* Improved sleep
* Gain in energy
* Setting a good example for your kids to stay active as they get older!
* Finally keeping up with your kids!
When doing aerobic exercises, you want to make sure you are working within your target heart rate zone. Your maximum heart rate is about 220 minus your age. But when starting an exercise program, aim at the lowest part of your target zone (50 percent) during the first few weeks, then gradually build up to the higher part of your target zone (75 percent). After about six months or more of regular exercise, you may be able to exercise comfortably at up to 85 percent of your maximum heart rate. However, you don’t have to exercise that hard to stay in shape and to get the benefit from you fat burning workout routine. A good rule of thumb to follow when doing your cardiovascular exercise is that you should be able to have a light conversation, or say a few sentences at a time. But you should not be totally out of breath. If you are able to carry on a conversation with your workout buddy, step it up a notch! If you are having difficulty breathing, slow it down a little bit. Of course, always check with your physician before beginning any exercise program and it’s a good idea to discuss “your” beginning target heart rate zone with him or her as well to determine your personal starting point.
Incorporating strength training exercise into your daily workout routine is important for many reasons. Strength training exercises are those types of exercises that help build all that lean sexy muscle. But this does not mean that you will bulk up with excessive muscles, but rather you will be strengthening and toning your body. That is the goal right!
So why is it important to add strength training? Well, when you perform strength training exercises you are building lean muscle, the more lean muscle mass you have the higher your Basal Metabolic Rate (BMR). Your BMR is responsible for 60 – 70% of the calories you burn in a day-laying perfect foundation for losing unwanted and unhealthy excess fat.
Here are the other benefits of weight training:
* Prevents loss of lean body mass that happens from dieting and/or aging
* Weight training workouts burn calories
* Helps change your body composition, which helps shape your body and keep you strong and healthy
* Strengthens bones and connective tissue along with muscles
* Helps keep you strong and active as you get older
* Improves posture
The bottom line, aerobic exercise combined with strength training is important for almost any fitness goal, whether you want to lose fat, gain muscle or just get in better physical condition. The combined benefits of both aerobic and strength training exercise are compelling and necessary components of an overall healthy and fit body and lifestyle.
