Most of us know that eating calories is easy, but burning them all off is where the challenge comes in. When your caloric intake exceeds your output, you gain weight. And many people are trying to burn calories to shed these extra pounds.
While our bodies use calories while at rest for basic life functions, and also need calories to digest food, the best method of caloric expenditure is movement. In modern society, we sit way too much and move way too little. Incorporate more movement whenever you can:
- Stand when on the phone versus sitting
- Do some squats, lunges, crunches and push-ups while watching TV
- Walk the dog or walk the kids to school
- Park farther away from your destination and walk
- Take the stairs when possible instead of the elevator
- Ride your bike for local errands
- Walk, play Frisbee or swim at the beach
- Make housekeeping vigorous
- At work, get up and talk to people in person versus calling or emailing
While every little bit of movements consumes calories and adds up, to really burn calories, you must exercise often and vigorously. When muscles move and the heart rate is elevated through exercise, calories are torched.
Cardio workouts are known for their caloric expenditure, and adding intervals of higher and lower intensity really ignites their effectiveness in terms of calories used during the workout, as well as post-exercise. While every workout neednâ€™t be ultra-intense, adding in some tough sweat sessions maximizes calorie burn.
One way to incinerate a lot of calories is the 30:30 program, exclusively available on Octane Fitness elliptical machines. Designed by training experts at Athletesâ€™ Performance to improve the cardiovascular performance of elite athletes, this workout motivates and challenges exercisers of all abilities. Know going in that if you want to blast calories, you must push yourself and accept being temporarily uncomfortable.
The exhilarating regimen provides a simple test of oneâ€™s fitness level by incorporating five sets of 30-second sprint and recovery intervals. A three-minute recovery follows the five sets, and the intervals and recovery periods can be repeated for the duration of the workout. For each set, the program monitors heart rate and calculates the average minimum and average maximum heart rates, and the average number of beats for the heart rate to recover between sprint intervals. Heart rate recovery is a relative indicator of fitness level; the faster the heart rate comes down from an intense challenge, the greater oneâ€™s fitness.
So the 30:30 program is not only a great way to burn calories, but you also can use it to monitor your fitness over time. With consistent exercise, you should experience stronger and faster heart rate recovery as your fitness level improves.