Is 60 Minutes of Exercise Really Necessary for Weight Loss?
If you can't get in a full hour of "moderate" exercise, maybe it's time to up the ante with some "vigorous" exercise. Studies have shown that incremental exercise (steadily building intensity throughout a workout) and exercise intensity (mixing short bursts of working out hard and periods of rest) adds to the number calories burned, which is exactly what you'll need to beat the waistline crisis in your 40s and beyond.
Here are few ideas to bump up your workout's intensity.
Try using core-balancing shoes like Skechers Shape-Ups. Or, add Nordic walking poles into your walk. Also, look for stairs, inclines, hills and varied terrain. You may be able to cut that hour into a bite-size 30 to 45 minutes.
Try speed intervals. Run sprints for 20 seconds, then jog the 40-second recovery. You can cut that run down to about 30 minutes.
Use a pull buoy or switch your stroke. If you only swim one stroke, your muscles become very efficient and you'll burn fewer calories. Try going from freestyle crawl to backstroke to butterfly. This circuit will change up the muscle groups and muscle recruitment.
Wear cycling shoes or install toe cages on your pedals. The added stability, although it may take some time to learn to clip in and out, will allow you to use more hamstring power and build your backside. Now, try out those big hills you've been avoiding and see your workout intensity build.
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Did you change your workout after hearing about this study? Share you intensity-boosting tips below.