It is intensity that makes you get fit fast. Bailey says the problem with many people is a lack of fat-burning muscle. As muscle disappears, it often gives way to fat. Dieting may decrease fat, but it can't increase muscle. Bailey says the control mechanism for obesity is not diet, but muscle metabolism.
Most people are familiar with aerobic exercise.
It includes running, brisk walking, swimming, bike riding and using cardiovascular machines such as treadmills, elliptical cross trainer and stair machines. Cross training simply means varying your aerobic exercise. For instance, you might run two days a week, bike one day and swim one day. Weight lifting is any type of strength training, which includes free weights and weight machines, but can also include a variety of exercises that don't require weights such as push ups, crunches, squats and dips. Walkers can do wind sprints by walking faster for short periods.