It is possible to slim and tone in a 30 minute workout. If you do 30 minutes even just 3 times a week, you'll potentially notice increased strength, calorie burn and flexibility within 3 to 4 weeks. With any exercise program, it's important to start slowly and check out the plan with your doctor or chiropractor if you have injuries or other health issues. If you've never worked out before, check your form with a personal trainer to avoid injury or ergonomic problems. Here's a way to maximize your half hour at the gym or at home.
The Components of the Best Workout
The best way to shape the body and lose weight is to get the heart rate up and work the muscles. You can do this in separate steps where the aerobic portion is on its own, and then you lift weights. You can also combine aerobic exercise and a good muscle workout, especially if you have access to a gym. One of the ways to maximize your 30 minutes is to understand how to do aerobic exercise and how to stress the muscles just enough to build muscle tone.
The Qualities of Good Aerobic Exercise
Not all aerobic exercise is equal, although any time you move your whole body and raise your heart rate even slightly, it's good for you. Exercise is aerobic if it gets the heart pumping faster, thus oxygenating the blood and sending more blood throughout the body at a rate faster than usual. The benefits are many and include increased longevity by improving the heart muscle, burning many calories and increasing the resting metabolic rate.
The best measure of an aerobic workout is how fast your heart is beating. A rule of thumb is that your aerobic exercise heart rate should be 50 to 80% of your maximum heart rate. Your maximum heart rate is 220 minus your age. So if you're 20 years old, you're maximum heart rate would be 200 and your workout rate would be 100 to 160. You should be able to talk during aerobic exercise, otherwise you're working too hard. You should also consult a doctor about any specific health issues.
The Qualities of Good Weight Training
Weight training will help you tone and have a more slender appearance. Even if you only want to tone, you have to build muscle to get that definition. You should set the weight so that the 15th repetition feels almost impossible to complete. You shouldn't feel pain or be in any position that stresses any part of the body besides the one you're working.
A Combination Workout
If you really want to maximize the 30 minutes you have to exercise, you'll do best to combine aerobics and weight lifting.