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Choose Cardiovascular Exercise
Cardiovascular exercise can be helpful when it comes to shedding unwanted pounds -- such as those which may appear around the love handles. To maximize your caloric burn with cardiovascular exercise, choose activities that provide a whole-body workouts, like dancing, jumping rope, swimming, kick-boxing, roller-skating, roller-blading, cross-country skiing or jogging. Dr. Joseph E. Donnelly, an exercise physiologist at the American College of Sports Medicine, encourages adults to aim for 250 to 300 minutes of cardiovascular exercise each week to promote weight loss. Those who have difficulty sticking with these time goals may want to consider joining a group exercise class or community exercise program to prevent boredom and maintain workout consistency.
Incorporate Resistance Training
In addition to building muscle mass, resistance training can help you lose your love handles by increasing caloric burn. While the sky is the limit when it comes to choosing resistance training exercises, those which specifically target the love handles -- like side planks, bicycle crunches, and Russian twists -- may be helpful when it comes to toning this part of the body. Consider performing these exercises in a circuit, moving through your sets as quickly as
possible. Miriam Nelson, a fellow of the American College of Sports Medicine recommends performing these exercises at a moderate intensity, no more than two or three times a week, to allow your muscles time to heal between workouts.
Try High-Intensity Interval Training
High-intensity interval training, HIIT, is a specific type of physical activity in which individuals alternate between vigorous and moderate-intensity exercise. Depending on your fitness level, perform intervals that range from five seconds to eight minutes in length, with beginning exercisers starting out with short intervals and more advanced exercisers engaging in longer interval periods. For optimal results, make sure vigorous exercise intervals are performed at an intensity level of 80 to 95 percent of your estimated heart rate max, and moderate exercise intervals at an intensity of 40 to 50 percent of your estimated heart rate max. You can determine this max by subtracting your age from 220; for example, a 40-year-old man would have an estimated heart rate max of 180 beats per minute. This man should perform vigorous exercise intervals with a heart rate of 144 to 171 beats per minute, and moderate exercise intervals with a heart rate of 72 to 90 beats per minute.