Cooper’s plan encourages individuals to work out for shorter, more concentrated workouts – both aerobic and muscular. People can perform the strength training exercises and cardiovascular workouts of their choice; however, they can use the tips below to make their time exercising more effective.
Components of Effective Exercise
A pound of fat burns two calories a day; for each pound of muscle, an individual burns an extra 75 calories a day. In Flip the Switch (St. Martin Press, 2007), Robert Cooper, PhD outlines five components of physical activity to engage in each week to raise metabolic levels that will burn fat even when a person isn’t exercising.
- Engage in 20 minutes of aerobic activity three days a week.
- Throughout the day, engage in a minute or two of isometric exercise.
- Do strength training on the core (abdominals and legs) twice a week.
- Do upper-body strength training (chest, back, shoulders, and arms) twice a week.
- Practice balance and flexibility four times a week.
Increase Metabolism with Intense Cardio
Cooper cites research that suggests spurts of intense exercise are nearly 900% more effective than a slow-and-steady rate of exercise. To attain these results, get on a piece of aerobic exercise equipment and warm-up at 50 percent of perceived maximum effort for at least five minutes. (Perceived maximum effort is individualized to fitness and energy level and can change daily.)
Set the resistance to a challenging level. Then work at near maximum effort for five seconds before slowing to the warm up pace for ten seconds. Repeat this pattern for ten minutes. End with a five minute cool down at 50 percent of maximum effort. Finish with a five minute cool down. Follow this routine three days a week.
High Intensity Muscle Toning
For each weight lifting exercise, determine the one repetition maximum. Use weights that are 80% of that intensity. Every two to four weeks, check the one repetition maximum to maintain working out at the appropriate level of power.
Focus attention on the action and the muscles being worked as opposed to mindlessly working through the exercises of choice. Move the muscles through their full range of motion while concentrating on sustaining the tension in the muscles. Lift for a three count and lower for a five count. Keep the movements smooth and controlled; avoid jerking the body. Breathe with the movement and avoid holding the breath.
Engage in muscle toning throughout the day – do calf raises or squats while brushing the teeth, squeeze buttocks while standing in line or waiting for photocopies to print. Repeat the action for a minute or two. Don’t think of this as formal exercise as much as keeping the body moving.
Exercisers can incorporate Robert Cooper’s suggestions for increasing their metabolism with fat-burning diet techniques, mindful eating habits, and focused activities that work at an individual’s always changing maximum level of intensity.
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