Lose quickly weight

Aerobic exercise can get a great way to burn calories while having fun and improving mood. Activities like walking, biking, swimming, playing tennis or racquetball, aerobics classes, spinning, sports like soccer or basketball, or running are just some of the most accessible ways to train aerobically. They all give your metabolism a boost, which helps you to burn more fat and lose weight.

The Zone

Aerobic exercise is most effective for weight loss when you are in the fat burning zone. This is the period in which you are exercising with a heart rate at an optimum fat burning level. You can determine your specific zone by subtracting your age from 220 and multiplying it by .75. For example, if you are 30, your target heart rate would be about 143 beats per minute. Of course, this is a general estimate and it is fine if you keep within 10 beats or minute over or under your target rate.

When should I exercise?

There are better times of the day to increase the fat burning powers of aerobic exercise.

• In the morning, before breakfast. Drink a few glasses of water to keep yourself hydrated and head out for your run, walk, swim, bike, and so on. Cardiovascular training at this time burns 300% more fat than any other period of the day because your body is low in glycogen (sugar reserves) and so it burns fat instead.
• Directly after you lift weights. If you leave the weight room immediately for your preferred form of cardio, you will burn more fat. This is because after the morning hours, it takes your body a while to warm up to fat burning, about 20 to 30 minutes. This is the time it takes for your glycogen reserves to become depleted and force your body to switch to fat for energy.

How much should I exercise?

Your exercise needs are greatly influenced by your age, weight, fitness levels, state of health, and specific goals. Experts generally recommend that you perform some type of aerobic activity three to five times a week. Each session should last longer than 15 minutes to have any sort of effect. It is advised that you exercise for 30-60 minutes at a time for optimal benefits.

Additional advice and things to remember

You should always combine aerobic training with weight exercises to build and tone muscles. Aerobic exercises only burn fat while you are doing them, and so do not offer sustained fat burning benefits. However, weight training provides continuous benefits. Muscle burns more calories, so it helps you lose weight even while sitting around!

Of course, you should always start slowly, listen to your body, talk to your doctor if you have any underlying medical conditions or concerns, and be careful not to overdo it, which can lead to injury.

Additionally, it is important to eat a healthy diet to keep your body fueled with the nutrients it needs to provide you with energy, stamina, and strength.