Time to Burn Some Calories with Strength Training
Last month we introduced Heart Rate Zone based training with two simple aerobic exercises. We got lots of positive feedback that this sounds really interesting, so we are continuing straight away by extending the theme of fat burning.
There are people who don’t especially enjoy doing long duration aerobic training but would like to lose weight more efficiently. Luckily there’s an alternative.
Currently we have a 5-scale Heart Rate Zones on iPhone and other of the phones are using 3-scale model. The Zones 5 to 4 correspond to High, Zone 3 to Moderate, and Zones 2 to 1 to Light. If you missed our previous lesson, read here. More information on Heart Rate Zones and adjusting your HRmax, read here.
More Functional Alternative: Anaerobic Fat Burner 500
500 kcal in 1:20:00
Best suited for: Kettlebell training, lifting weights, and group classes focused on strength training (commonly including word pump in the name)
Strength exercise with moderate intensity. Focus on burning body fat effectively. Requires some basic skills depending on the chosen activity.
|Target Times (on iPhone)||Target Times (other phones)|
Durations & Instructions
Preparation: Choose 6-8 strength training exercises that will together activate whole body from legs to arms.
- 15 minutes: Start with easy aerobic warm-up, on Zones 2-3 / Light to Medium.
- 50 minutes: Strength training part. Heart rate varies greatly by person and by selected exercises, but mainly should go up to Zone 4 / Hard on sets and lower to Zones 3 to 2 / Medium to Light on short breaks.
- Perform the first exercise. 3 sets, 15-20 repeats in each set, and short 30-45 seconds rest between sets. Use such weights that the last set feels demanding.
- Short break, 30-45 seconds. Take some breath and enjoy the feeling.
- Perform each exercise as above until you have done all 6-8 exercises or 50 minutes is full.
- 15 minutes: Easy aerobic cool down on Zones 2-3 / Light to Medium. Pay attention: this is the part of this workout when the fat reserves actually burn. So don’t skip this even if tempted – otherwise muscles recover by using other sources of energy than fat.
Proper warm-up phase is important for the safety of your body and the effectivity of this workout. Keeping the breaks short force your body to keep the fat metabolism active. If you need to keep a longer break at some point, keep one 5 minute break in the middle rather than start prolonging all the breaks between sets. Check also that you are not doing the workout with too heavy weights or pace – this is not a maximum effort workout. Furthermore, the recovery part is essential for fat burning but also for the metabolism and recovery of your muscles.
If you are totally new to strength training or find it hard to know what kind of weights to use, it could be best to ask for an advice first. You could try out a group training class or simply ask an experienced friend to help you – on most activities the skills are not that difficult to learn. And if you happen to be a “weekend warrior” personality that has to do everything with maximum effort… don’t push yourself too hard. The idea is not to break yourself!
And remember: always consult your doctor or physician before starting exercising.
Required software and hardware
- Sports Tracker application on Android, iPhone or Symbian. Download at your phone’s application store (App Store, Google Play, Nokia Store). Currently Windows Phones do not support Heart Rate Monitors.
- Sports Tracker Heart Rate Monitor – available at Sports Tracker Shop