If you’re interested in burning even more
calories, and are physically capable of the
effort, higher intensity exercise may help.
When you exercise, the increase in activity
boosts the number of calories you burn,
not just during the activity but for a while
afterward as well. With low- intensity
activities, the afterburn tails off fairly
quickly. But with higher intensity activities,
the afterburn is longer.
Intervals are one example of a higher
intensity activity. They involve repeated
bursts of relatively intense activity
separated by short recovery periods, such
as cycling fairly hard for several minutes,
then pedaling casually for a minute or two
to recover, and repeating that several
times. Intervals can also be part of a
walking program, by walking fast for a
while, then slower, and repeating.
Afterburn also can be extended without
throwing in the short bursts, simply by
increasing the intensity of activity. For
example, you could walk more briskly
throughout your normal walk.
Attempt intense activity only after you’ve
built a foundation of fitness through less
intense activity (remember, — frequency
first, then duration, then intensity). And
check with your doctor if you’re uncertain
about your health.
WARNING SIGNS: WHEN TO
STOP
Moderate activity should cause you to
breathe faster and feel like you’re working.
But if you experience any of these signs or
symptoms during exercise, stop
immediately and seek medical attention:
» Chest pain or tightness
» Dizziness or faintness
» Pain in an arm or your jaw
» Severe shortness of breath
» Excessive fatigue
» Bursts of very rapid or slow heart rate
» An irregular heartbeat
» Severe joint or muscle pain
» Joint swelling
