weight loose exercises to remain fit
Anaerobic Exercise
The words aerobic and anaerobic refer to energy pathways that are utilized during exercise. Aerobic means “with oxygen” and anaerobic means “without oxygen”.
Fat needs oxygen to burn completely so in order to burn fat during an exercise we need to move slowly and smoothly. This enables muscle cells to be supplied with enough oxygen to continue with its aerobic capacity and utilize fat as the main energy source.
Anaerobic exercise requires moving at an increased pace or with greater effort. Exercising this way burns more calories but results in a greater demand for oxygen which cannot be delivered in sufficient quantities to allow cells to continue burning fat. When we breath heavy we start to develop an oxygen debt and muscle cells switch to burning mainly carbohydrates, this fuel burns quickly and does not require oxygen.
Boosting the metabolism in order to lose weight is one of the best ways for fast results. Almost any exercise will help raise the metabolism to some degree if done correctly but some exercises are better than others for faster fat burning results.
Running skipping and jogging are the best metabolic exercises as they increase the metabolism, increased blood circulation and lead to calorie loss from all parts of the body. If confined to indoors skipping and jogging at one place is best.
If using fitness equipment, motorized tread mills, elliptical cross trainers and exercise bikes are the best for whole body exercises and excellent for overall weight reduction.
Although anaerobic exercises burn more carbohydrates they can be important in any weight loss program. They help burn fat indirectly by increasing the metabolic rate after an exercise session.
How Exercises Compare
The following table contains the approximate caloric expenditure in a 30 minute period of exercise for a person weighing 68kg for various exercises and intensity of work.
| Exercise | Intensity | Calories/½ hour |
| Aerobics | Light | 120 |
| Moderate | 200 | |
| Vigorous | 300 | |
| Walking | 4 km/hr | 105 |
| 7 km/hr | 200 | |
| 10 km/hr | 370 | |
| Running | 9 km/hr | 320 |
| 10 km/hr | 350 | |
| 12 km/hr | 430 | |
| 16 km/hr | 550 | |
| Cycling | 9 km/hr | 120 |
| 16 km/hr | 220 | |
| 21 km/hr | 320 | |
| Swimming | 25 metres/min | 165 |
| 40 metres/min | 240 | |
| 50 metres/min | 345 | |
| Rowing | Light | 200 |
| Vigorous | 420 |
Add 10% for every 7kg over 68kg and deduct 10% for every 7kg under 68kg
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