In a 2011 study on fitness, women burned 70 fewer calories during the day after doing a hard workout compared with days they didn’t hit the gym. They avoided the stairs, drove or took a cab to run errands right across the street rather than walking and what not.
Cardio burns the most calories, so it is ideal for fast weight loss, but afterward you need to include a few hours a week of strength and weight training. One way to step up the intensity is to do interval training; that is, brief bursts of high-intensity, followed by a slower pace, and repeating that pattern throughout the workout. Hence, you need to infuse some routines that would help your muscles and keep you trimmed. Think of squats, sit-ups, crunches, push-ups and several other interesting routines to help you.
According to the study, published in the American Journal of Clinical Nutrition, a combination of healthy eating and exercise is the preferred roadmap to a healthy heart.
“For men and women with excess body weight, modest weight loss provides powerful protection against cardiovascular disease, regardless of whether weight loss is achieved by using exercise, a healthy low-calorie diet, or both,” said Edward Weiss, Associate Professor at Saint Louis University.
So, to have a good cardiovascular health, strengthen trainingtones and build up your muscles. Heavyweights may raise your blood pressure short term. So stick with lighter weights and just lift them more times. Try hand weights, weight machines at a gym, resistance bands, or your own body weight.
The American Heart Association recommends you work up to exercising on most days of the week. The more exercise you can do, the healthier you — and your heart — will be. But any amount helps your health. Little by little, make your workouts longer or tougher over time. You should be able to talk during your workout. If you can’t, it’s probably too intense for you.