More time – that’s what most of us want. We want more time to include in our days so we can finish all of the numerous activities we have planned for ourselves. Unfortunately, not even 24 hours is enough for most of us. There’s just too much time to be spent at work, plus you have to eat and sleep. Where do you find the time for exercise?
Fortunately, there are ways of decreasing the time for exercise while burning more calories. It’s not as easy as it sounds. You’ll have to work a little bit harder. You have been warned.
1. Do high-intensity interval training. Just as you can get easily bored by running the same single route everyday, your muscles also quickly adjust to the same workout routine you’re subjecting them to. Do some interval training and vary your speeds and intensities. For example, start with a moderate jog for two minutes then slow down to a brisk walk for another two minutes. Then, up your ante with a sprint for the next minute. Your muscles become stronger and you burn more calories during interval training.
2. Intensify your walks. There are several ways to make your body work harder during walking. Instead of walking on a flat plane for an hour, try cutting your time down to 30 minutes while walking up a hilly section in town or on the shore with the water up to your ankles. Both the incline and the water add more resistance that requires your muscles to work harder.
3. You can also wear a weighted vest during your walk, or use walking poles. Another tip is to choose grassy, gravelly, or sandy paths over smooth asphalt or the rubber tracks because you need more effort to maneuver your body over these rough surfaces. Plus, swing your arms. Research shows people burn up to 15 percent more if they swing their arms during a walk.
4. Do plyometrics. This is not for beginners Plyometrics are very challenging and high-impact exercises that require you to move in short, explosive bursts. An example of this would be jumping from the first step of a set of stairs to the third step and skipping one step each as you jump up the stairs until you reach the top. Plyometrics will pump up your heart rate very quickly and work laboriously on your fast-twitch muscles. Aside from strength and stamina, they also develop agility and coordination.
5. Lift some weights. Contrary to popular belief, you’re not going to bulk up like Arnold Schwarzenegger if you lift weights. It takes years of weight training and steroid injections to become as beefed up as the Terminator. Lifting weights allows you to burn more calories, even when you have put away your running shoes and are getting ready for sleep. Muscles need more calories just to be there. The more muscles you build during weight lifting, the more calories you’re burning.
6. Drink lots of water. German researchers found out that their subjects’ metabolic rates jumped by around 30 percent when they drank 17 ounces of water, and that rate remained at that peak for around 30 to 40 minutes or so. They estimated that if you increase your water intake by 1.5 liters everyday, you can burn at least 17,400 calories or five pounds each year. All that by just drinking water.
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