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If you want to lose belly fat, start with a healthy dose of cardio. The person next to you on the ab bench may look like he's packing on the muscle but the real work starts with burning calories through cardio exercise and training at least five days a week. According to the American Heart Association, a total of 150 minutes a week is required, and you will need to keep your heart up for 10 minutes or more to benefit from each cardio exercise -- this will burn the appropriate amount of calories.
Get Ready To Run
Stop walking and start running. Running on a treadmill plays an important role in shaping and firming the belly because running is more intense than walking, causing more calorie burn. Typically, an average person of 150 pounds will burn up to 370 calories in 30 minutes of treadmill running at a 5 to 6 mph. Most treadmills offer different speeds and elevations to make your run more challenging.
Glide Your Way To Health
The elliptical is similar to running and very popular at the gym. They combine the motion of cross-country skiing and stepping. Some elliptical trainers have resistance bars that add an upper body workout as you go. It's low impact motion is easier on your joints and legs and it has adjustable settings to make your training more challenging. A person that weighs 150 pounds can burn 335 calories in 30 minutes. Some elliptical trainers even pedal backward, using different muscles and putting variation in your workout.
The Great Indoors
The stationary bike is an effective, non-weight bearing machine that is easy on the joints and can be safely and effectively performed by overweight and elderly people as well. You may add speed and resistance for extra challenge. An average person of 155 pounds can burn up to 391 calories in 30 minutes at a vigorous pace. Cycling is an excellent way to shed fat and burn calories. Cycling classes are usually held by a certified instructor at the gym -- classes last between 40 to 50 minutes. These classes are highly effective for burning excessive amounts of calories and cycling with a group can be enjoyable and challenging.
HIIT is an excellent way to shed belly fat. High intensity interval training is alternating high intensity burst of exercise with low intensity active recovery time. For example, on a treadmill you can run for 30 seconds to one minute at 7 mph or hard sprinting, followed by 15 to 30 seconds at 4 mph or jogging or walking -- do this interval for the remainder of your workout, which could last between five and 30 minutes. Make sure you cool down at a walking pace for several minutes. HIIT allows you to push yourself harder and burn more calories to lose belly fat.