Fat Burning Exercise Program

The Ultimate Stubborn Fat Burning Exercise Program

The relationship between exercise and fat burning is confusing, especially with the mass of conflicting information available. While a lot of personal trainers are die-hard disciples of the school of interval training, others still contend that low intensity, steady-state cardio is the best for fat loss. While each type of exercise has its advantages in terms of burning fat, neither does the job with flawless efficiency. A well-designed fat burning exercise program takes advantage of the benefits of both types of cardio.

The Fat Burning Benefits of Steady-State Cardio

For years trainers have touted the benefits of working out in the “fat burning zone.” This refers to an exercise intensity level that burns the highest proportion of fat. Numerous studies over the years have shown that the highest proportion of fat burning occurs during low intensity endurance exercise. Around 80% of calories burned during a gently paced workout are from fat.

Sadly, easy workouts have more significant disadvantages than the pathetic number of calories they burn. Steady-state cardio is ineffective at releasing triglycerides from fat cells, meaning that once the fat in circulation is burned, the fat burning effect of the exercise is drastically decreased. According to a study published in the American Journal of Physiology, this effect is amplified as cardiovascular endurance increases. After just a few weeks of endurance training, low intensity cardio becomes much less effective at releasing fat from adipose cells.


High Intensity Interval Training and Fat Loss

Among the most celebrated methods of weight loss, high intensity interval training (HIIT) has an incredible list of benefits. Intervals burn huge numbers of calories with relatively short workouts, and quickly lead to radical improvements in cardiovascular endurance. Moreover, HIIT workouts stimulate adipose tissue to release fat into the bloodstream. This is likely caused by the intermittent sprints of interval workouts, which produce high levels of catecholamines, adrenal hormones that signal fat cells to release stored triglycerides. Despite the many advantages of HIIT, though, the elevated intensity level makes slow burning fat difficult to use as an energy source. Intervals are excellent for weight loss because of their superior overall calorie burning abilities, but they are seriously flawed when it comes to focused fat loss.

Combining Intervals and Cardio to Burn Fat Quickly

The combined beneficial properties of HIIT and steady state cardio can produce an extremely effective and targeted fat burning exercise program. A brief session of intervals, whether it is on a treadmill, on an exercise bike, or through a fast-paced weight training circuit, can release a great deal of fat from adipose tissue around the body. Performing 10 to 20 minutes of HIIT releases a reasonable amount of fat into the bloodstream. Following the HIIT, doing 30 to 40 minutes of comfortably paced steady-state cardio will burn the circulating fat. This type of focused fat burning workout, when combined with healthy eating habits, can quickly shrink even the most stubborn fat stores.

Breath Control Exercises

Breath Control Exercises for Singing: Singers Should Learn Proper Breathing Methods for Best Results

Introduction to Breath Control

Arguably the most vital aspect of singing well is breath control. Without it, vocal cords become too involved, singers can’t hold notes for long, and a myriad of other problems arise. Thankfully, a long list of helpful breath-control exercises have been invented and developed to further improve singers’ control over their breathing.

Singing with the Diaphragm

The first step in proper breathing is the inhalation. To start, singers should inhale from their diaphragms, which is basically the stomach. As they inhale, they should feel their stomachs expand as it fills with air—kind of a bloated feeling. As the inhalation continues, the ribcage should expand, followed by the lungs. Most of the breath should be contained with the diaphragm, however.

With the diaphragm, ribs, and lungs expanded and filled with air, tighten the abdomen walls, and begin letting the air out as slowly as possible. Singers should place the palm of their hands a few inches from their lips to feel the amount of air exiting their mouths. Only a slight brush should be evident, otherwise, singers are releasing the air too quickly.

The trick is to use the smallest amount of air possible. Even with a full inhalation, the air should exist slowly and smoothly.

Another way to get a sense of how much and how fast the air is exiting the mouth is to make an “ssss” sound by singers placing their tongues against the back of their teeth and attempting to imitate a snake. This will give an audio account of breath control.

Relaxation Exercises

The body must be fully relaxed, especially in the throat and neck, to achieve optimum singing results. Relaxation can be achieved through various breathing exercises.

One involves lying flat on the floor with the knees bent and palms face down. Inhale again from the diaphgram and feel the stomach, ribs, and lungs expand as they fill with air. To determine if one is breathing properly, one can feel his back expand and push against the floor as he inhales. Once the entire breath is taken, hold it for ten seconds, and then slowly exhale for another ten seconds.

Repeat this exercise ten times. Six times on the floor, because that’s when people are the most relaxed, twice sitting in a chair, and twice more standing up. By the end, one should be thoroughly relaxed and prepared to sing.

Apart from providing relaxation, it will also further develop breath control.

The beauty of breath control exercises is that they can be conducted anywhere, at any time. Even standing in the aisle at Walmart, one can practice breath control by inhaling as deeply as possible, and then exhaling as slowly as possible. The goal should be somewhere around 30 seconds, but one should not be surprised if only 15 or 20 seconds is possible in the initial practice sessions.


Beginning Exercises to Reduce Muscle Spasm: After Rest and Heat, Isometric Back Exercises Should Begin

Muscle spasms in the back can completely debilitate an individual leaving the person in pain and unable to move. Once serious injuries are ruled out (fracture, disc injury, neurological injuries), the focus can be on relieving the muscle spasm through the application of heat, rest, isometric muscle exercises, and gradual stretching exercises.

The key to recovery from back muscle spasms is to allow the body time to begin the healing process through needed rest and the application of heat. Isometric muscle exercises can also be utilized early to alleviate the muscle spasms.

Isometric Contraction to Help Reduce Spasm

An isometric muscle contraction is one in which the muscle contracts without any movement of the adjacent joints. It is an ideal contraction for early rehabilitation because the patient can perform an isometric contraction without moving.

Another benefit of utilizing isometric contractions in early rehabilitation is that the contractions can be performed to the tolerance of the patient. A patient can perform the contraction at an intensity that is comfortable for the patient (i.e., 50% of maximum intensity, 60% of maximum intensity).

The pain from muscle spasms may be lessened through performing isolated isometric contractions of the back muscles. This is based on the physiological principle that after a muscle contraction is held, the muscle will then relax. If the muscle in spasm can be isolated and isometrically contracted, it is possible to get the muscle to relax.

Isometric contractions should be held for a maximum of 10 seconds at an intensity that the patient can tolerate but one that does not cause an increase in pain. The 10 second contraction can be repeated 10 times each hour as tolerated.

Low Back Isometric Contraction

A comfortable position for patients with back spasms is lying on the back with hips and knees flexed and feet and lower legs supported on pillows. This position takes strain off the lower spine and back. This is a good position to begin isometric muscle strengthening.

Without moving, the individual pushes his/her lower back against the bed. Because the back is already lying against the bed, there is no movement of the lower back. The individual begins with a 50% contraction intensity (held for 10 seconds) and gradually increases the intensity of the contraction to his/her own tolerance being careful not to increase pain.

As the spasm diminishes over time, the individual can gradually increase the intensity of the contraction to a maximum contraction.. Again, the goal is still to repeat these contractions 10 times every hour. Once the individual can perform these contractions at a maximum level, he/she can then proceed to more advanced exercises to continue to strengthen the core muscles.

Beginning Back Stretching Program

A gradual stretching program also needs to be initiated once the spasms begin to subside. The stretching should not begin until movement is possible without the back muscles going into spasm.

A good beginning stretch is called the “cat” stretch. The individual assumes a position on his/her hands and knees with his/her back beginning in a neutral (flat) position. The individual gradually pushes his/her back towards the ceiling until the back is in an arched position. This position is held for 15-20 seconds or as tolerated and then repeated twice.

The sit and reach is another good beginning stretch. The individual sits on the floor with both legs stretched out in front. The individual then slowly leans forward and stretches as far as possible. The stretch should be to the point of tightness, but not pain. This position is held for 15-20 seconds and then repeated twice.

A strengthening and flexibility program should be continued every day to reduce the possibility of muscle spasms. Daily exercises should become part of a healthy routine to develop a strong back.