Researchers from MacMaster University in Canada have found that if
we exercise three times a week for less than an hour each time we can
help our bodies create less fat. How?
Well, here comes the science part –
exercising this regularly helps our mesenchymal stem cells turn into
bone, not fat, within our bone marrow cavity. As a result, we’re then
better able to exercise because our bodies can make more blood, which
means we can supply our bodies with more oxygen. So, not only does
exercise help us to stop fat from forming, it also helps us to torch
more fat.
Gianni Parise, the research leader for this MacMaster University study, says that: "What
we're suggesting is that exercise is a potent stimulus -- enough of a
stimulus to actually trigger a switch in these mesenchymal stem cells."
So, if you want to give your workouts a boost and you want to stop
fat from forming, you need to grab your lycra and hit the gym three
times a week. Here we’ve got some awesome sessions you could do. Each
one should last for less than an hour.
Session one: Fat-blasting exercises
Begin your session with a dynamic warm-up and then battle it out
with the rowing machine for 12 minutes, alternating between one-minute
sprints and a gentle recovery period of two-minutes.
Then, do 3 x 10-12 reps of lunges, burpees and push-ups. Remember,
your form is important. If you’re not able to maintain good technique
for 10-12 reps whilst doing these exercises, don’t try to complete so
many. Reduce your reps so that you can perfect your technique.
Finish your session with a five-minute skip and then try to hold the
plank for as long as you can. Always cool-down and stretch your body
after each session.
Session two: Torch calories
Having completed your warm-up, begin by running, either outside or
on a treadmill. For this session you’re going to be doing intervals, so
begin by walking steadily for one minute, then pick up the pace and
either lightly jog or, if on a treadmill, you can always walk on an
incline for two minutes if you prefer. Then, sprint for one-minute.
Repeat this four to five times.
Now you’ve worked up a sweat, grab the medicine ball and do a series
of medicine ball push-ups, squat press and throws, as well as overhead
squats and seated oblique twists. Next try dips, side lunges and box
jumps. There are a lot of tough exercises here, so the amount of reps
you do is up to you – how do you feel? Could you manage five of each or
eight? Always work hard, but don’t overdo it.
Session three: Swimming session
Warmed-up? Great. Now hit the pool. Swim a length at an easy pace
(or swim for 30 seconds if you’re not a strong swimmer). Then, swim the
same distance, but swim hard. If you’re a regular, strong swimmer you
should then repeat the easy segment. If you’re not a confident swimmer,
catch your breath, before then repeating the easy segment.
Repeat this easy-pace hard-pace pattern for between 20 and 40
minutes. Although shorter than some of the other sessions on this list,
this is still a tough, total-body workout that will help you burn fat.
[Full Article on Yahoo PH]
[Full Article on Yahoo PH]
