![]() ![]() The long-held idea is that by exercising at a lower than maximum effort, you’ll encourage your body to burn fat calories for energy, according to the American Council on Exercise (ACE). Not sure how to quantify that idea of “intensity”? Try the talk test, as outlined by the American College of Sports Medicine: You should be able to maintain a basic conversation at moderate intensity, but just a few words will be manageable at a vigorous intensity. “Exercise at a comfortable but challenging intensity for optimal fat burning,” he says. So what’s the difference between a fat-burning exercise and other exercises? It all comes down to intensity, says Len Kravitz, PhD, a professor of exercise science at the University of New Mexico in Albuquerque. Having a too-high percentage of body fat can lead to obesity, which comes with an increased risk of heart disease, diabetes, high blood pressure, and some types of cancer, according to the Mayo Clinic. And while there are superficial benefits to having a lower body fat percentage - your jeans will fit more comfortably and muscles will appear more toned and defined - it also comes with big health perks. Simply put, burning fat leads to weight loss because you’ll have less fat stubbornly sticking to your body. ![]() *Modification: Stack your knees onto the glider, swing your feet back towards your glutes and perform in a kneeling twisted plank position.If you’re looking to slim down, it’s a good idea to zero in on burning body fat. Continue with this movement for 45 – 60 seconds. ![]() Soften your elbow and bring your forearm back in to return to the starting position. Hug your right arm in towards your body and then fully extend your left arm back to stretch the band. Step 3: Maintaining this position, hold the band down with your right hand and grip the other end with your left. Squeeze your inner thighs and pull your tailbone down to engage your core. Roll onto the inner edge of your right foot and press your left heel down into the glider. Space out your feet so that your knees don't touch. Step 2: Criss-cross your right leg in front of your left while rotating your left hip open until they’re stacked on top of each other. Step 1: Loop a circle band around your wrists and begin in a plank position with both feet on separate gliders. Works your core, obliques, triceps, shoulders, back, inner thighs and quads. In fact, low-impact training can help target those small stabilizing muscles that surround your joints to help increase your overall strength, flexibility and balance. They’ll still increase your heart rate and challenge your muscles (just with way less stress on the body). “Low-impact exercises are those that are gentler on the joints or can be performed in a fluid motion,” like walking, cycling, yoga or pilates.īut are lower-impact moves less effective than the high-impact stuff? Not necessarily. “Higher-impact exercises put a more intense level of impact on your joints and tend to involve some form of jumping or jolting.” So if you have cranky knees or weak ankles, anything involving explosive, plyometric movement (like jumping jacks) could do more harm than good by causing inflammation or even tearing in the tendons and ligaments. “When it comes to exercise, impact refers to the amount of force exerted on your bones and joints during physical activity,” Tracy Carlinsky and Lucy Sexton, co-founders of the digital fitness platform Bonded by the Burn tell us. If you love your runs or at-home HIIT workouts, it might be time to swap that three-mile jog for something a little lighter on the joints. A safe and productive workout routine is all about balance (we hear crunches pair nicely with Crunch Bars), but a high-intensity regimen is only as effective as it is sustainable. ![]()
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