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Exercise Routine That Maximizes Weight Loss

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If you are exercising for either weight loss or heart health, you do not want to mess around with activities that are giving you meager results. You want an exercise routine that is going to keep you moving, keep your heart pounding, and that will burn off the most calories. You do not have a lot of time to waste, so it makes sense that you want to get the most out of your exercise routine each and every time you work out.

 

The particular exercise routine that you choose is not as important as the execution of that exercise. This is particularly important when it comes to cardiovascular exercises. This is exercise that keeps your heart pumping and beating at a certain rate for a certain amount of time. Most advise that you should do cardio for twenty minutes three times a week, but that is for beginners. For maximum calorie burning potential, aim for thirty minutes, three times a day at a minimum. That would be in addition to weight lifting or any other non-aerobic exercise that you do.

 

How can you be sure you are doing true cardio/aerobic exercise for maximum weight loss potential? This is something you will learn as you go, but there are some simple techniques to use to get you started. To begin with, you have to get your heart rate elevated and then you have to keep it up there for a certain amount of time – no matter which form of cardiovascular exercise you choose. Your optimal heart rate for getting the most out of your workout is referred to as your Target Heart Rate. To find out what this rate should be visit Weight Loss Center's Target Heart Rate Calculator. For maximum health benefits, including weight loss, from cardiovascular activity, it is recommended that you achieve and maintain your target heart rate three to five times a week for 20 to 60 minutes (excluding warm-ups). Buying a small heart rate monitor you can wear on your wrist while exercising will help you to determine if you are exercising within your target heart rate zone. It doesn't matter if you are power-walking, swimming, dancing, or biking, you just have to hit that target rate and keep it there for the duration of your workout.

 

Now that you know the key to getting the most out of your cardiovascular exercises, you have to also work on developing a program for building or toning muscles because an exercise routine that maximizes weight loss does not depend on cardio alone. Building and toning muscle is particularly important for people wanting to lose weight because the amount of muscle your body has is proportional to how efficient your metabolism is. If you are not sure where to start when it comes to building or toning muscle, a lesson with a trainer at your local gym or fitness club is a good idea. You can also join a yoga or pilates group as these types of exercise also strengthen and tone muscle.

 

Another great way to maximize the benefits of both aerobic and anaerobic exercise is interval training. Interval training is repeating bursts of high speed activity followed by periods of easy activity or rest. As a result, your body will begin to form more capillaries to provide your muscles with oxygen during the high intensity activity and muscles become more developed. A short period of interval training has shown to burn more calories in the body that a longer period of cardiovascular activity on its own. For some people, incorporating interval training into their regular exercise program is just what they need to give their weight loss a boost, particularly if they’ve been stuck on a plateau. Of course, high-intensity exercise is not right for everyone and if you have not been active for some time it is very important that you build up your intensity level gradually over time.

 

One final aspect to an exercise routine that maximizes weight loss is how you fuel your body. Your diet is important, and if you are not putting the right things into your body, you are going to run out of steam. You do not want to eat too much, of course, but you want to eat the right amounts of the right foods. Fruit and vegetables are essential to good health, and eating a lot of them gives you the calories and carbohydrates your body needs for your workouts. Don't forget to eat enough protein for muscle health and growth. You also have to be sure your body is stocked with vitamins and minerals that you may be lacking from your diet. Take a good multi-vitamin each day so you can keep your workouts working for you.