Want to know how to get better results from your workouts? Here is Seven’s collection of tips on how to burn more calories before, during and after your workout.
Cardio can often be perceived as the most effective calorie burning exercise, yet despite it’s fat burning effects, performing quality strength training boosts your metabolism long after you’ve stopped working out! Yes, you read that right. During strength training, the body experiences below-normal levels of oxygen (ie. an oxygen deficit) pushing your body to play catch up by consuming excess oxygen post exercise resulting in 6-15% more calories burned throughout the rest of the day and night! Plus, improving your metabolism has positive effects on your health that go beyond burning calories like lowering your blood pressure and increasing your cardiovascular health.
Research has shown that 27-minute sessions of high intensity interval training (HIIT) three times a week (81 minutes total) produces the same anaerobic and aerobic benefits as 60 minutes of cardio training, five times a week. Less time, same results! One example of HIIT is ‘tabata’ or interval training with 30 seconds on and 10 seconds off. Sound familiar? It should! Most of Seven’s workouts are HIIT workouts, just select your favorite and start training today.
Swing your arms
You can enhance your next cardio training session by simply adding more movement. Something as easy as swinging your arms when you run can help you get an upper body workout too and burn more calories overall.Good running form can also help you speed up your pace so you can run a longer distance in a shorter time, and burn up to 15% more calories!
Crank the beats
According to some studies on exercise, creating a good playlist and listening to it while you train can help you workout for up to 20% longer, burning more calories in the process! Music has proven to help athletes ignore signs of fatigue, get in the zone and keep a quick pace by synchronizing their movements to the beat.
Add more weight
During your next strength training workout, increase the size of your weights or wear weights on your body to burn more calories. Using heavier dumbells when compared to doing more reps (with lighter weights) has shown to burn about 25% more calories. This is because heavier weights promote protein breakdown in the muscles, forcing your body to use more energy to recover.
Find a workout buddy
Working out with someone has proven to be an effective motivator for keeping up with exercise overtime. Building a good rapport with a workout buddy produces the incentive to show up at the gym or go for that run because of that itching feeling of not wanting to let them down. A workout buddy has even proven to be effective in cases where your buddy is athletically outperforming you. Challenge accepted!