Biggest Fitness Mistakes

by Michele Cheplic | More from this Blogger

12 Jun 2009 08:43 AM

If you are a female looking to lose weight as expeditiously as possible, a new study says you need to kick up your fitness routine.

Researchers say that one of the biggest mistakes women make at the gym, is thinking their available workout time is best spent completing cardio exercises - often at the same pace the entire time. However, studies show rather than doing 45 minutes of cardio work at a steady (and relatively easy) pace, women can burn more fat and calories if they complete intense cardio work, and also incorporate some strength exercises.

Bottom line: Women, who want to get the biggest bang for their buck, need to intensify their workouts. Meaning, if you are hitting the gym on your lunch break and only have 45 minutes to work out, then divide your time between cardio and weightlifting, while allowing some time at the beginning and end for a short warm-up and cool-down.

For the cardio portion of your workout, experts recommend that you aim for high-intensity interval training on a treadmill, elliptical machine or bike, at 65 percent to 75 percent of your maximum heart rate. Once you have completed about five minutes at that pace, then lower the intensity to allow yourself to recover briefly, and then go for another high-intensity burst. Experts say as your fitness level improves over time, you can increase the intensity level and push yourself harder.

In regards to strength training, 20 minutes is not enough time to work all the major muscle groups in one day. So your goal should be to target a few muscle groups, such as chest, triceps, shoulders and abs one day, and then other groups, such as back, biceps and legs, on another.

If you only have 30 minutes to workout per day, then you should change your strategy. Consider doing cardio one day and lifting weights the next. Regardless of how you set up your fitness regime, experts say your goal should be working out at the highest intensity possible to maximize your time at the gym.

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Learn more about Michele Cheplic

Michele Cheplic was born and raised in Hilo, Hawaii, but now lives in Wisconsin. Michele graduated from the University of Wisconsin-Madison with a degree in Journalism.

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