Thanks Shape.com for these great tips on ways to kick it up and burn more of those things I love and hate: calories!
5. Go longer
If your typical workout is 30 minutes -- no shorter, no longer -- here's an easy way to challenge yourself. Twice a week, try adding 10 or 15 minutes to yourcardio. You'll burn more calories and increase your cardiovascular endurance level, making your weekend hikes and bike rides easier. To adapt your workout to your higher fitness level, every two weeks up your intensity level by increasing resistance or incline on the machine or road.
Calorie-burning boost: Running 30 extra minutes on the treadmill each week can burn 400 calories.
If your typical workout is 30 minutes -- no shorter, no longer -- here's an easy way to challenge yourself. Twice a week, try adding 10 or 15 minutes to yourcardio. You'll burn more calories and increase your cardiovascular endurance level, making your weekend hikes and bike rides easier. To adapt your workout to your higher fitness level, every two weeks up your intensity level by increasing resistance or incline on the machine or road.
Calorie-burning boost: Running 30 extra minutes on the treadmill each week can burn 400 calories.
6. Change equipment or activities
If you always head right for the treadmill, take a step class or get on the ellipticaltrainer and step up the intensity. This may increase the calorie burn of yourworkout because our bodies work less efficiently doing new exercises than those we're used to. Periodically shifting activities will also decrease the chance of an overuse injury and keep your workouts fresh and fun.
Calorie-burning boost: Step aerobics vs. walking at 3.5 mph burns 237 vs. 177 calories in 30 minutes.
If you always head right for the treadmill, take a step class or get on the ellipticaltrainer and step up the intensity. This may increase the calorie burn of yourworkout because our bodies work less efficiently doing new exercises than those we're used to. Periodically shifting activities will also decrease the chance of an overuse injury and keep your workouts fresh and fun.
Calorie-burning boost: Step aerobics vs. walking at 3.5 mph burns 237 vs. 177 calories in 30 minutes.
7. Add another day
Ho-hum ... does week after week only encompass Monday-Wednesday-Friday on the treadmill? Add a Saturday bike ride or Sunday morning indoor cycling class to your week, and your fitness level -- and body shape -- will show it. Make your workout activity-focused and you'll also invigorate your mind and spirit.
Calorie-burning boost: A two-hour hilly hike can burn up to 800 calories.
Ho-hum ... does week after week only encompass Monday-Wednesday-Friday on the treadmill? Add a Saturday bike ride or Sunday morning indoor cycling class to your week, and your fitness level -- and body shape -- will show it. Make your workout activity-focused and you'll also invigorate your mind and spirit.
Calorie-burning boost: A two-hour hilly hike can burn up to 800 calories.
8. Hire a trainer
Nothing gets you out of a fitness rut faster than refining your routine based on the experience of someone who knows exactly how to get results. A good trainer (make sure she's certified) will look at your current program to make sure it's safe and effective. Does this sound too extravagant? Make an appointment with a trainer once a month or once every three months to update your program and get feedback on your form.
Calorie-burning boost: If your trainer has you change from a fast walk to a slow jog, you'll burn an extra 100 calories in 30 minutes.
Nothing gets you out of a fitness rut faster than refining your routine based on the experience of someone who knows exactly how to get results. A good trainer (make sure she's certified) will look at your current program to make sure it's safe and effective. Does this sound too extravagant? Make an appointment with a trainer once a month or once every three months to update your program and get feedback on your form.
Calorie-burning boost: If your trainer has you change from a fast walk to a slow jog, you'll burn an extra 100 calories in 30 minutes.
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