1. TAKE 30-MINUTE BRISK WALKS
Studies show that the easiest way to shed your spare tire is by logging at least 30 minutes of moderate-intensity aerobic exercise every day. What does “moderate intensity” mean? It’s not a casual stroll. To be effective, you need to huff and puff a bit and break a sweat. And, no, that doesn’t mean you have to sprint like a track star. Brisk walking is fine.
Whether you’re walking, running, or cycling, just make sure that you’re exercising at 50 to 70% of your maximum heart rate. The math is easy to calculate. First, find your maximum heart rate by subtracting your age from 220 (Example: 220 – 40 = 180). Then multiply your max heart rate by 0.5 (180 x 0.5 = 90). Repeat the calculation, this time multiplying by 0.7 (180 x 0.7 = 126). The two numbers represent your target range in heartbeats per minute. Make sure you’re hitting your max during exercise. Check your rate manually by counting pulse beats on your wrist for 10 seconds and then multiplying by 6.