If you haven't exercised in awhile, it's a good idea to check with your doctor before beginning this or any exercise program to ensure that you are ready for exercise. Remember to build in a 3-minute warm up period and a 2-minute cool down period into your walks. Perform cardio workouts, such as running and walking, three to five days per week for moderate weight loss and five to seven days per week for significant weight loss, according to the American College of Sports Medicine. What Are Some Exercises Other Than Running & Walking That Can Get Rid of Stubborn Belly Fat? When you begin any type of exercise program, define your goals so that your exercise can help you meet them. American Council on Exercise: What Is High Intensity Interval Training and What Are the Benefits? This may be because exercise increases hunger in some people, making them eat more calories than they burned during the workout. It can lower your risk of many diseases, including heart disease, diabetes, obesity, osteoporosis and some cancers (2, 3, 4, 5, 6, 7, 8, 9, 10).


In fact, people who work out on a regular basis are thought to have up to a 50% lower risk of dying from many of these illnesses (11). Exercise is also incredibly good for your mental health, and it can help you manage stress and unwind (12). This means that you should walk steadily for 3 minutes before beginning your brisk walk of 25 minutes. She has worked in fitness as a group instructor, personal trainer and fitness specialist since 1998. Running requires muscular and cardiovascular endurance, and can be extremely uncomfortable for your body.
This creates a caloric deficit, so your body will turn to its fat stores for the energy it needs to function.
Exercise for 30 to 60 minutes per session and keep your intensity moderate to high to burn the most calories.
HIIT calls for repeated bouts of short-duration, high-intensity exercise intervals alternating with lower-intensity active recovery intervals, according to the American Council on Exercise.


Even if it isn’t effective for weight loss, it still has other benefits that are just as important (if not more). Kochan graduated in 2000 from Southern Illinois University with a Bachelor of Science in exercise science.
She is a Certified Strength and Conditioning Specialist, Certified Personal Trainer, Medical Exercise Specialist and certified YogaFit instructor. The important thing to remember is that the intensity, frequency and duration of cardio are important, not the exact activity. Shorten active recovery intervals and make running intervals longer as another way to stimulate fat loss.
Gradually increase the frequency, intensity and duration until you are run-walking in the recommended range.



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