You'll burn more calories if you walk 3 miles instead of
2 or if you clean up your entire house instead of just cleaning
the kitchen.
You can also burn the same amount of calories that you do
in 30 minutes of exercise by splitting it up into 3 shorter
10-minute exercise sessions done throughout the day. Doing
this has the same effect that eating 6 small meals does.
Doing a lot of mini-workouts throughout the day also keeps
your metabolism elevated throughout the day. Mini-workouts
are good for people who are short or time or have funny schedules.
You can also split a 60-minute exercise session into three
20-minute sessions or six 10-minute sessions. A 45-minute
workout could become three 15-minute exercise sessions. Whatever
you decide to do to split up workouts try to keep them at
least 10min of longer to get any real weight loss benefits.
You don't have to exercise longer to burn more calories there
is one more factor you can manipulate when comes to burning
calories.
What if that 150lb person can't stay and dance for 30min
but only has about 20min to dance-what can they do to burn
350 calories or more in 20minutues? One solution is for them
to increase the intensity of their workout activity.
In this case the 150lb person would have to dance a little
faster or change their intensity from a low to moderate/high
intensity. The higher the intensity of a workout the more
calories you will burn.
You will burn more calories walking at 6mph pace than you
would walking at 4mph pace. The good thing about increasing
workout intensity is that you don't have to workout for a
long time to burn the same amount of calories working out
at a lower intensity.
You would burn about the same amount of calories if you walked
at 6mph pace for 30min and walked at 4mph pace for 45min.
There are 3 ways you can determine how hard you are working:
1. Talk test Low intensity if you can sing your favorite
song or carry on an uninterrupted conversation while exercising,
then you're exercising at a low intensity
Moderate-High intensity If you can't sing your favorite
song and can only carry on an interrupted conversation
(a conversation where you can only respond) then you are
working out at a moderate intensity. Speech that is somewhat
labored with a little huffing and puffing is a good test
of exercising at a moderate-high intensity.
High-Very high intensity Can't talk at all. Have to stop
and catch you breathe are signs that you may be working
TOO hard at very high intensities.
2. 1-10 scale
Rate your level of intensity on a scale of 1-10. With 1
being sitting on a couch watching TV and 10 being you exercising
Too hard.
Rate anything that's a 2-4 as low intensity, 5-7 as moderate-high
intensity and 8-10 being high-very high intensity.
3. Sweat Test
No sweat. No problem! Low intensity
Breaking a sweat. Sweat appears on the normal places on
your shirt around your collar and armpits moderate-high
intensity
If you can ring a gallon of sweat from your shirt after
exercising then you are working too hard at a high-very
high intensity
You would have to consistently work out for 45-90 minutes
everyday to start seeing any weight loss results from doing
only Low intensity activities, about 30-45 minutes for
moderate-high intensity activities, and 15-30min for high-very
high intensity activities
You can get an idea of how many calories you are burning
when doing certain workout activities by using the WEIGHT
LOSS CALCULATOR.
You will see that the more you weigh the more calories
you will burn when doing any workout activity and you will
also notice that the amount calories you burn will vary
depending on the activity.
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