Dear Fitness Coach,
I am a 32-year-old athletic guy. I hit the treadmill and weights at the gym a few times a week for most of the year, but come the warm weather and I hate to exercise indoors. What are some other ways I can burn off those vats of mac salad and beer kegs I tend to consume between weekend beach excursions and backyard barbecues?
Beach Boy
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Dear Beach Boy,
Find out what's happening in Chelmsfordfor free with the latest updates from Patch.
Nuking 500 calories by hoofing it out on the treadmill or the pavement for an hour is not for everyone. With a little ingenuity, there are other potentially more satisfying ways to achieve the same objective of improving your cals-in/cals-out ratio. Here are five very effective, yet underrated, ways to scorch 500 cals in 60 minutes or less:
1. Hit something (not your boss). Set up a heavy bag in your garage or basement and spend just 30 nonstop minutes of alternating between intervals of hitting it hard with pushups, crunches, and jump rope.
2. Get wet. The pool isn’t just for seniors or those pregnant ladies. Keep the intensity high and rest periods short, and 45 minutes is all you need.
3. Master your body weight. By working bodyweight exercises in a circuit fashion, alternating between opposing or unrelated body parts, you can burn 515 calories in 40 minutes.
4. Get your kettle on. Invest in a 25-pound kettle bell, and learn how to do the clean and press, snatch and swing. If you don’t expire before then, 30 minutes of repeating those 3 moves will net you a 500-calorie burn.
5. Fix something. Whittle away your yard-work honey-do list while going for the burn. Believe it or not, 60 nonstop minutes of chopping wood, digging beds, or laying down patio bricks will give you the same cal output as an hour run.
Estee Murray Ross is a Chelmsford resident. She is a AFAA certified Personal Trainer and NETA certified Kettlebell and Group Fitness Instructor.
Drawing from her 20 plus years of cardiovascular and strength training experience, she is expert at evaluating and assessing nutrition and exercise routines and making the necessary changes in order to maximize efficiency and expedite weight loss. Estee is the Personal Training Fitness Manager at the Gold's Gym in Tewksbury.
