“Lifting weights is boring!”
“Doing cardio (especially in a gym) is boring!”
“I like to be outside!”
“I like to have fun when I exercise!”
These are all things trainers hear and, believe it or not, sometimes say themselves. But the fact of the matter is, anything you do with regularity can lose its excitement. However, that doesn’t mean it loses its effectiveness.
And that’s what getting in shape is all about. Regular bouts of what is effective not what’s affective.
There is only one way to increase your BMR (the amount of calories you burn at rest). Build muscle! For every pound of muscle you build, your body burns an extra 35-50 calories a day. That can equal up to 3500 calories (1 pound of fat) a week. Conversely, if you were to only do cardiovascular training, it would take you seven full days of burning 500 calories each day, every day to match that.
Here’s an idea how much work is needed to burn 500 calories and how many calories are burned doing your favorite activities (Remember we’re still talking about our 160 pound American male):
Elliptical: 35 minutes, 15 resistance and 12% incline
Stairmaster: 30 Minutes at 60
Jumping Rope: 45 minutes
Treadmill: Interval train for 30 minutes jogging at 5.0 and sprinting at 9.0
Bike: 95 RPMs for 40 minutes
Activities if done for 1 hour
Lifting Weights: 440 calories (220 per 30 minutes)
Walking: 239 calories (@ 3MPH)
Tennis: Singles = 581 calories / Doubles = 435 calories
Skiing: 435 calories
Swimming Laps: 308 calories
Spinning: 350-500 calories (in 40 minutes depending on the class)
Yoga 363 calories
Pilates 244 calories
Golf: Carrying Clubs = 327 calories
Pulling Clubs = 321 calories
Riding in Cart = 254 calories
My advise, if you want to get in shape, exercise with weights to build muscle and do the other activities for fun.