BY EMMET RUSHE: Over the last few years, HIIT (High Intensity Interval Training) has taken off in popularity.
Its main selling point is short workouts with a huge calorie burn.
The only problem with HIIT is that it is not suitable for everyone.
If you are a beginner, have never exercised before, injured, very overweight or elderly, HIIT is not the type of cardio you should be looking at for fat loss.
Not everything has to be high impact and high intensity when it comes to fat loss.
Our body’s preferred way of burning fat is low impact activity that puts very little stress on our bodies and our joints.
The best way to use these exercises is to do them with very little exertion, keep your heart rate low and do them for extended periods of time, anything from 45-90 mins.
It mightn’t be the most exciting form of cardio for fat loss, but it works.
The Cross Trainer
Also known as the Elliptical Trainer, the cross trainer is a great way to get a full body cardio workout in without putting any impact on your hips, knees or ankles.
Find a speed that you are able to maintain for around 60 mins, you should be able to hold a conversation with the person beside you for the duration of your workout.
The Cross Trainer has the added benefit that you are able to work your arms along with the legs during your workout.
The Stationary Bike
Ideal for people of all ages, the Stationary Bike gives a great lower body workout with zero impact.
They are easy to use, convenient, not effected by weather (indoor), help build leg strength and most of them even comes with personalised T.V’s on them, so you won’t even miss your favourite show while burning some calories.
Road Bike
Cycling is a great leisure activity, but if you are biking for weight loss you need to structure your workout differently than you would if you are just doing a casual cycle with a friend.
Don’t be too concerned with distance just now; duration matters more at this point.
Again, aim for 30-45 mins at the start and increase this as you get used to the time and your distances improve as you get fitter.
You have the added benefit of fresh air and nice scenery as you exercise.
Walking
Probably the easiest form of exercise you can use to burn fat.
Get yourself a good pair of trainers, some comfortable clothing, and you are good to go.
As with cycling duration matters more than distance, aim for 30-45mins when starting out and increase the time as your distance increases over the weeks.
Your pace is determined like the Cross trainer, you should be able to hold a conversation for the duration of your walk.
Swimming
I have saved the best for last.
The American Council on Exercise notes that the buoyancy of water reduces your “weight” by approximately 90 percent. The result is a significant reduction in stress on the hips, knees and the back.
Obese people may find swimming much more comfortable than work on fitness machines, which sometimes involve impact and may not accommodate the size of their bodies.
Even if you do not know how to swim, a pool can help you get an effective calorie-burning workout. Deep-water walking burns more calories than walking on solid ground because of the resistance of the water. Water fitness classes also provide an opportunity to exercise in a group setting, without the impact of traditional aerobics.
So there you have it.
5 ways that you can burn fat and are suitable for any age or fitness level, all you have to do is start.
#TrainSmart
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