Exercise to lose weight fast. Most people, when they decide to lose weight, want to lose it quickly. They might investigate and try a number of diets that promise weight loss, or they may look into fat flush systems, or research tips and tricks to boost metabolic rate.
What about exercise? Are there exercises that can be done to help a person lose weight fast? What are some of the best exercises to help promote weight loss?
Many exercises that promise rapid weight loss utilize aerobics and target the hips, legs, and buttocks (and who doesn’t need to target those areas?) If you can aim for a minimum of one hour of cardio per day, that is a great goal. You can even split your efforts into two 30 minute sessions, or three 20 minutes sessions, if an hour all at once seems too much to manage.
You could go for a 20 to 30 minute jog before work, walk briskly around your office building for 15-20 minutes during your lunch break at work, and take a 20 minute bike ride before dinner. During the weekends, aim for a spinning class or swim for an hour or so.
If it’s the wrong season, or if you simply don’t like to exercise outside, think of ways to get your cardio in at home. Many people enjoy working out using DVDs because the instructors guide you through every step and keep you motivated. Riding an exercise bike, walking or jogging on a treadmill, or using an elliptical – these are all great ways to get aerobic exercise at home. The best part is that you can watch your favorite television show or blast your favorite music while you work out. My personal favorite is to jog on my rebounder while watching The Biggest Loser – the time just flies and I know I can easily get an hour of cardio in each day.
While aerobic exercise will burn the most calories, helping you to drop weight quickly, don’t forget about anaerobic exercise! High intensity interval training (HIIT) is a great way to rev up your metabolism – these short bursts of intense exercise (like sprinting on ground, or spring cycling) improve cardiovascular fitness, improve the way you burn glucose, and help you to lose fat. High intensity interval training involves bursts of extremely high effort with periods of relative rest between cycles.
Can Walking Help You Lose Weight Fast?
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Walking is something so easy a baby can do it – but can it help you lose weight? Yes! Walking is one of the most basic forms of exercise and it’s easy to implement. Most everybody can walk; it comes naturally to us, and can be done safely by just about anyone.
Walking can help reduce your chances of developing type 2 diabetes. According to the Diabetes Prevention Program, shedding 12-15 pounds of excess weight may help reduce your chances of developing diabetes by 58%!
- Walking helps to strengthen your heart muscles. Walking can help reduce your chances of a heart attack and can improve mortality rates.
- Walking can reduce the risk of some types of cancer. Walking regularly can help reduce the risk of breast cancer and colon cancer!
- Walking can help fight depression. Not only is does walking improve cognitive function, it can help fight the blues.
- Walking is good for your bones. Walking can improve bone density and help slow down the rate of bone loss in the legs.
Walking may not seem like the most exciting exercise to lose weight fast, but it can be a wonderful way to relax and even meditate.
It is a great way to reconnect with nature, so look for opportunities to walk in natural environments – uneven paths, hills, and trails are a great way to boost the challenge level of your walk and it provides variety – something different from walking on paved trails or through neighborhoods.
Walking with a buddy is a great way to pass the time when walking. You can reconnect with an old friend or start a new friendship with a neighbor – choose a walking partner who will help you stay accountable, someone who will help you create and stick to a regular walking schedule.
If you don’t have a walking buddy but don’t want to walk alone – get a dog! Or, consider walking your neighbor’s dog for them – it will be good for you and for the dog!
Don’t forget your iPhone! A good soundtrack can get you moving and inspire you to keep walking longer than you originally intended. You can also catch up on the news with podcasts and listen to audio books.
You can speed walk, walk leisurely, or walk at a moderate pace. Walking at a brisk pace will elevate your heart rate and help you achieve your cardio goals. You can take an interval training approach to walking by mixing brisk and moderate speeds. Try switching between moderate and brisk speeds every 5-8 minutes and see how you feel.
Walking For Weight Loss
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The benefits of walking can be appreciated in as little as 30 minutes per day, but any walking is better for you than no walking. You can even break your walks into smaller segments if you want – even three brisk ten-minute walks per day have been shown to be good for you.
Try to schedule your walks into your day. Many people find that any exercise is best done in the morning, before work, before school, or before the kids are awake. If early morning walks don’t seem manageable, try walking during your lunch break, or as soon as you get home from work. Make it a priority – try to walk every day!
Walk Yourself Healthy With Leslie Sansone
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Walk Away the Pounds is an at home walking fitness exercise program created by Leslie Sansone, a nationally recognized fitness expert. Leslie Sansone has been bringing her enthusiasm and energy about fitness and walking at home to millions of viewers for years.
Walk Away the Pounds is an excellent approach to fitness and it is appropriate for all ages and all fitness levels. Walk Away the Pounds allows you to exercise in the comfort of your own home using easy to learn routines. Walk Away the Pounds requires no special equipment, although hand weights and exercise bands or cables can enhance your fitness experience.
Choreography is not complicated and involves basic and easily learned steps, such as marching in place, side stepping, knee lifts, and kick-backs. Leslie Sansone’s instruction is pleasant and easy to follow. She is very encouraging and her on-camera exercise assistants add an element of friendly familiarity – they do not intimidate.
The exercises in Walk Away the Pounds are low impact and can be used most days of the week. Walkers have a wide variety of DVDs to choose from and can customize their workout to range from 1, 2, 3 or more miles.
People familiar with the Walk Away the Pounds workouts sometimes choose to turn down the volume on their televisions and use their own soundtrack from another source. As long as the tempo is similar, this should not pose a problem.