Many people do not lose weight when they exercise because they don't do it vigorously enough. You lose weight by exercising intensely enough to raise your body temperature and make you breathe faster. This causes you to burn extra calories for up to 18 hours after you finish exercising.

But vigorous exercise makes your muscles feel sore on the next day. If you try to exercise intensely with sore muscles, you can tear them and not be able to exercise at all. The best way to use exercise for weight loss is to alternate two sports that stress different muscle groups, so you can exercise every day without injury. For example, do fast walking or cycling on Monday, Wednesday and Friday and pull on a rowing machine on Tuesday, Thursday and Saturday.

See Walk Faster, Live Longer

and

How to Increase Walking Speed

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