Lift lose weight weights
of fat per week, according to the Centers for Disease Control and Prevention. Weighted vests and ankle weights can increase the intensity of basic exercise routines, which results in more weight loss and toned muscles. During a six-week study conducted by Texas Tech University, it was found that participants who wore a weighted vest at 10 to 12 percent of their body weight could jump higher and run faster, so your overall fitness improves while burning extra calories. Lifting heavier weights—and building strength as a result—comes with a big self-esteem boost. Weighted vests and ankle weights are great for burning calories and losing weight. Wearing a weighted vest increases metabolic costs, which increases the amount of calories burned during exercise, according to the National Institutes of Health. Strengthening the muscles surrounding and supporting your joints can help prevent injuries by helping you maintain good form, as well as strengthening joint integrity. Melissa McNamara is a certified personal trainer who holds a Bachelor of Arts in journalism and communication studies from the University of Iowa. You lose muscle as you age, so if you do not perform strength training to replace muscle loss, you increase your percent of body fat.
Your strength will not only show in your lean, toned body, but also in your attitude. You cannot perform as many exercises with ankle weights, but they are still appropriate for controlled movements. And the effect is magnified when you increase the weight, as explained in a study in the journal. She writes for various health and fitness publications while working toward a Bachelor of Science in nursing. You can even increase the intensity of strength-training exercises, such as lunges, squats and crunches. Ankle weights can make your muscles work harder during walking, hip extensions, leg lifts, abdominal bicycles and some kickboxing moves. Walking, jogging, jump roping, pushups and jumping jacks are a few cardiovascular exercises that can have their intensity increased by using a weighted vest. This not only helps you lose your belly pooch and look better in a bikini, but it also lessens your risk of diabetes, metabolic syndrome, and some cancers. One pound of fat is equivalent to 3,500 calories, so you must burn 500 to 1,000 calories per day to lose 1 to 2 lbs. Strength training should be completed two to three times per week for 20 to 30 minutes per session, and moderate-intensity aerobics should be completed 150 minutes per week, according to the CDC. Always consult a doctor before starting a new exercise program.
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