From the National Women's Health Resource Center
Are you losing interest in physical activity because you're not seeing quick results from your efforts?
While there are no magic pills for becoming more fit (and staying that way), some exercises are more effective in less time than others. Check out these ideas for burning more calories and strengthening muscles faster:
- Switch back and forth: It's called interval training and it boosts your results by stepping up the intensity or duration of your activity, on and off, throughout your workout. Interval training works like this: Instead of walking for 10 minutes at your usual pace, start by walking at your normal exercise pace for the first two minutes, then increase your speed for the next two minutes, followed by two minutes of your usual pace, and so on.
- Adapt this system for any length walk. The interval time may vary as well. Your body goes into "active recovery" during the lower speed segments, so you continue exercising with less risk of injury, according to the American Council on Exercise (ACE). Yet you gain quicker benefits from the higher intensity intervals.
- Squat: Pear-shape alert!! You'll strengthen more muscles at one time by doing squats. This exercise works the major muscles in your lower body-the gluteals, quadriceps, hamstrings and calves. When asked to list the most effective exercises, the majority of 17,000 ACE-certified fitness professionals put squats at number one.
- Make sure your form is correct: feet at shoulder-width, back straight, then bend your knees as you lower your bottom. Don't let your knees move out over your ankles. If doing squats with weights on a barbell (which increases intensity), be sure to have a spotter or trainer check your form.
- Rev your engine: All activities are not created equal. For a 135-pound woman, 30 minutes of brisk walking burns 130 calories. In that same 30 minutes, you can lose 258 calories with freestyle swimming or 322 calories by running at a six-mph pace. Include higher calorie-burning exercises in your activities to boost speedy results.
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© 2009 National Women's Health Resource Center, Inc. (NWHRC) All rights reserved. Reprinted with permission from the NWHRC. 1-877-986-9472 (tollfree). On the Web at: www.healthywomen.org.