Make It A Mile
On average, it takes one mile of walking or running to burn 100 calories, says nutritional biochemist and exercise physiologist Shawn M. Talbott, Ph.D. “So the faster you can cover the mile, the faster you can burn off the 100 calories.” A treadmill calculates your distance as your walk or run, while four laps on a running track will constitute a mile. You can also use Google’s pedometer map to plan a mile course around your house or office, or use a traditional pedometer: Dunham’s Sporting Goods has a great selection of pedometers and heart rate monitors with calorie counting options. Attaching one of these mini motivator devices will inspire to work harder and faster! Send your address to firstname.lastname@example.org and we will mail you a %25 discount coupon for Dunham’s Sporting Goods today!
Do you spend at least two hours a day sitting? Well, trading in your office chair for an exercise ball can help you burn an extra 50 calories an hour! Â How? When seated on an exercise ball, you engage your core muscles more. By using all these teeny, tiny muscles that support and stabilize your spine you burn more calories. Just by sitting! Gently bouncing (or sitting) on an exercise for 10-15 minutes at a time (or all day at your desk) will also improve your posture, relieve muscular tension and strain and attack belly fat!
Fast And Furious Fitness Fix!
Many of my clients use a heart rate monitor or pedometer equipped with a calorie counter to figure out how they can burn 100 calories in 15 minutes. They start with five minutes of hill climbing on the treadmill, elliptical or bike, followed by two minutes of bicep curls, tricep extensions, lateral raises and upright rows with 8- to 10-pound weights. Next comes five minutes of interval training–alternating walking and running on the treadmill–and finally, three minutes of squats, lunges and wall sitting. “I can’t stand cardio, so interval with strength training is my favorite,” says Mindy, who has lost 30 pounds and keeping her diet lean and clean.