You might simply be starting a new exercise program or just aiming to jumpstart your standard training routine. Regardless of your reason, what your ultimate objection will be is the boosting of your resistance levels and thereby be able to burn more calories during your workouts. Exercise eventually becomes easier to carry out as you get fitter so you can look forward to each session. The effects will be apparent in your physique and in the weight you lose or are able to maintain. When even those effects become less obvious, you will be ready to try new things to keep getting the same great results. Let us teach you how to increase your resistance levels.
Do exercises that involve as many muscles as possible working synergistically.
Because most cardio exercises such as cycling, running and stepping only involve the lower part of our bodies, only an isolated set of muscles actually gets involved in our workouts. Increase the calories you burn by doing activities that involve more muscles working at once, and these include rowing, cross training and swimming. You don’t necessarily have to use every muscle, though. However, you can do a complete body workout once or twice a week and combine this with lower body-oriented activities to ensure more calories burned as well as upper body toning. Should you find such activities not to your liking, we suggest blending in various kinds of activities into every weekly workout to use different muscle groups all over.
Start with cardio before anything else.
In terms of burning calories more effectively, cardiovascular training is high over standard resistance training. Doing cardio first during your workout allows you to burn more calories. Resistance training is best reserved for the period when you already have high oxygen usage. This results in slight increase in burned calories after the cardio segment of your workout. Bear in mind that resistance training still matters even if the amount of burned calories is less than what you use up during cardio. Resistance training contributes to your total calorie expenditure and body toning as well as replacement of fat tissue with lean muscle.
Observe quick workout-and-rest interval periods.
Interval training or fast intervals of exercise preceding your recovery period can be more effective at calorie burning compared to less intense and longer exercise periods. In a shorter time period, interval training burns more calories especially when short periods of high intensity activity are done. This also proves to be more effective if you have very little time for workouts and is often a good fitness option for those with limited time to work out. Rest intervals combined with longer workouts are also said to increase your fitness endurance.
Devote more time to exercise.
To raise your fitness levels and the amount of calories you actually burn, you should try to devote more time to training coupled with maintaining the same or greater level of intensity. Avoid the pitfall of slacking off in your pace during longer workouts as this can result in not reaching your calorie burning target. Keep the same pace and increase workout times to get benefits from burned calories and cardio fitness. To boost fitness and burn extra calories, take the stairs, get off the bus on the last two blocks to work, and remember to set a reasonable pace for walking. In addition, do vary your workout regimen to keep your body guessing and enable it to burn more calories. Additionally you can purchase a punching bag and try it for 5 minutes/day.
Make workouts truly exciting.
Increase the intensity of your workouts to burn a greater number of calories at a time. To do this, you may bump up the speed or work on a more challenging setting on your exercise machine. This could also be in the form of incorporating sprints into your regular jog or tackling a few more hills on your route. Intensity increase should be gradual and not dramatic to guard against overexerting yourself. Make sure you’re comfortable with the change so you don’t abandon the increase process entirely.
Build lean tissue and burn calories at the same time by using a resistance band or weights. In addition, invest in a heart rate monitor so you not simply work at specific intensity levels or speeds but at specific target heart rates on your exercise machine. Most important of all, observe consistency in your workout regimen. Avoid slacking off and work on a physical activity or level you can really sustain.