Do you know the 3 biggest mistakes people make that prevent them from losing weight? Better yet, do you want to know what you can do to overcome them? They may seem simple but read below to get the full answers.
- Cutting workouts short
- Repeat same workout
- Missing important body parts
1. 40 minutes or more has been found to turbo-charge your metabolism for up to 19 hours.
According to LEIGH REASON from Livestrong, the fat-burning process is ongoing throughout the entire day, even when sleeping. However, there are points during exercise when you will burn more fat than other energy sources like carbs and protein. The general rule of thumb is that more carbs are burned when you need a quick energy source, but the longer you exercise, your body switches to fat as its primary fuel.
Fat Burning 101
It’s important to understand that you are always burning fat and carbs, even while you’re at rest, but how long or how intensely you’re exercising will determine how much you burn of each. While the physiology of fat burning is complex and is still being studied, the general rule is that carbs supply you for quick energy boosts and fat supplies you for longer, moderate-intensity workouts. So if you think about jumping out of your chair and jogging in place all of a sudden, at first your body would use more carbs since they are a quick energy source. After that, since carbs are a limited energy source, if you keep jogging your body switches to using more fat stores as fuel. At what point that switch occurs depends on your fitness level, as elite athletes and very fit people tap into fat stores sooner, but on average you can expect to make the switch at around 15 to 20 minutes of moderate-intensity aerobic exercise, according to Dr. Michael G. Kurilla of the National Institute of Allergy and Infectious Diseases.
In order to burn fat most efficiently, you need to get your heart pumping at your target heart rate, which is 50 to 80 percent of your maximum heart rate, or MHR, per the American Heart Association. To calculate this number, subtract your age from 220. So if you’re 40 years old, your MHR is 180 and your target zone is 90 to 144 beats per minute. Working in your target heart rate zone for 40 minutes has been found to turbo-charge your metabolism for up to 19 hours afterward, according to CNN Health.
High- Versus Low-Intensity Intervals
Once you’ve learned your target heart rate you can use it as a guide for performing interval training workouts, where you alternate high-intensity exercise with low-intensity exercise. Stefan Aschan, a New York fitness trainer, suggests working out in the high end of your target zone for 15 minutes, then back down to the lowest end of your target zone for 15 minutes, whether it’s on the treadmill, elliptical, road running or whatever cardio you choose. As an added bonus, this type of switching from high to low can help keep boredom at bay. In a 2003 study led by Jie Kang at the College of New Jersey about workout efficiency, it was found that men who ran harder and faster at the beginning of their runs burned about 5 to 10 percent more fat overall.
2. Your body gets used to the same workout and begins to burn fewer calories
If you would like to know whether you need to change up your workout routine, the simple answer is affirmative. However, in order to fully understand why you need to do so, you will have to find out about how your body reacts to exercise. Sticking to the same routine can be very convenient, but at some point, this routine may not give you any results, so you need to shake things up. Changing the workout routine can be a motivator and may make things more interesting for you.
Why You Should Change Up Your Workout Routine
Finding an exercise routine that you like doing and are able to do may take a lot of time and dedication, and you may think this routine will help you get rid of all your excess weight. In the beginning, you may notice that you’re shedding pounds and the exercise routine pays off. However, after a few months, you may start to stagnate at the same weight, even if you do the same amount of exercise and you stick to your dietary restrictions. The reason for this is simple: with the repetition of the same type of workout, your body will get used to the exercise routine and will consume less energy.
If you change up the exercise routine, your body will be continually challenged and it will burn more calories, resulting in a more successful weight loss. In addition, you can avoid repetition and boredom. Many people will quit their workout routine due to boredom or lack of results. The change can be made in the intensity of the workout or in the type of workout. You may also increase the time spent working out.
3. Full body workout gets all the muscles firing up at once which burns more calories and give an overall better looking physic.
According to HealthGuidance.org, cardio kickboxing workouts have picked up widespread popularity amongst people across the world. It’s a sport specific fitness program which is challenging and fun to perform. It’s a great combination of boxing, martial arts and aerobics blended together to produce an impactful cardiovascular workout.
They have been proven to be rewarding, which is why they have gained immense popularity over the past few years. Let’s have a look at the numerous advantages of cardio kickboxing workouts.
Complete Body Workout
Kickboxing workout offers a full body workout. No part of your body is left immune while one is participating in this workout. From the core muscle groups to the small muscle groups, one can enjoy a complete body workout with this exercise.
Kickboxing is a high impact cardio workout. One gets to burn a huge amount of calories in this process. Since the complete body is involved, the calorie consumption rate is always high, thus helping one in their weight loss target. It’s estimated that one can burn up to 600 to 1000 calories in an hour-long session.
Kickboxing is a great workout for a good heart. It can help one control blood pressure in the long run, and also maintain a good heart rate.
They are a great stress buster. One can eliminate all their stress and frustration through their kicks and punches without the fear of hurting anyone. As a matter of fact, it has been proven that most cardiovascular exercises can help one reduce or get rid of their stress.
Kicks and punches along with complete body movements improve the hand-eye coordination amongst individuals. One will be able to notice the difference in just about a few weeks time.
Kickboxing workout can prove to be a great self-defense practice tool which can help you, even once you step out of your workout shoes. If you are caught up in a situation which needs good hand-eye coordination or strong kicks or punches to set yourself free, then your kickboxing training session will help you in this process.
Kickboxing is responsible for releasing a hormone called endorphins which can have a positive effect on your mood, thus increasing your confidence level. With improved confidence one never falls short of making the most of the opportunities, life presents in front of them.
Better Posture and Flexibility
Kickboxing workout challenges core muscle groups along with the small muscle groups, thus making sure that all your body parts get required attention. Since your complete body is worked out during every session, it helps in improving your posture. Your flexibility is also improved drastically due to the complete body training.
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Post added by Mark Baratto – more found at markbaratto.com