Fat burning occurs when the body consumes fewer calories than it needs to function. As a result, the body uses stored fat, resulting in weight loss. A pound of fat contains 3,500 calories. Losing a pound of fat requires you to burn about 500 calories daily through cardio activity. If you want to increase weight loss to 2 lbs. a week, boost calorie burning to 1,000 calories daily. Discuss an appropriate activity level with your doctor.
If you’re just starting your workout program, use moderate activity. With this type of activity, you need at least two hours and 30 minutes weekly, according to the Centers for Disease Control and Prevention. Moderate activity includes cardio exercise such as walking, which burns 277 calories an hour at a pace of 3.5 mph for a 160-lb. person, according to MayoClinic.com. Another option is water aerobics, which sheds 292 calories an hour for a 160-lb. person.
As your body gets stronger, opt for vigorous activity. This type of activity burns a higher amount of calories per session, allowing you to lose fat quicker. For example, running burns 986 calories an hour for a 160-lb. person, according to MayoClinic.com. Another option is swimming laps, which burns 511 calories an hour. Or, plan rollerblading sessions to burn 913 calories an hour. You need one hour and 15 minutes of vigorous activity weekly, according to the Centers for Disease Control and Prevention.
If you want to burn fat quicker, however, use an interval training approach. Interval training is an exercise method that alternates light activity with vigorous activity. The goal is to strengthen the body and increase calorie burning. For example, if you enjoy swimming, swim laps at a slow pace for a few minutes then increase your intensity for a few minutes. Or, walk at a slow pace for a few minutes, then jog for a few minutes. Aim to workout at least 30 minutes during interval-training sessions.
source: Livestrong by Nicki Howell