When weight loss is a goal, there are two things you need to do--change your diet and exercise. When it comes to exercise, both cardiovascular and weight training should be done. Cardio is characterized by consistent movements of the major muscle groups with little to no added resistance. This type of exercise helps burn calories efficiently and improve your aerobic capacity. Weight training is done with added resistance, such as dumbbells or barbells and it builds muscle. By building muscle, you raise your resting metabolic rate and burn more overall calories through the day.
Running
Running is a type of cardio exercise that you can do anywhere there is a road, track, field or trails. If you are new to exercise, then walking would be efficient as well. The main intent is get your heart rate elevated. By using hills or challenging terrain, you can make your workouts more challenging. You can also run or walk on a treadmill if weather or location is a factor.
Chest Presses
Chest presses work your chest muscles, triceps and shoulders all at once. They are performed on a flat bench with dumbbells. Lie face up on the bench with your knees bent, feet flat on the floor and dumbbells held straight above you with your palms facing your knees. In a controlled motion, bend your elbows and lower the weights to your sides. Once your upper arms are parallel to the floor, push up until the weights are an inch apart. Repeat for 10 to 12 repetitions. You can also do this exercise with a barbell.
Elliptical Training
An elliptical machine has a set of foot pedals and handles that move back and forth while you use it. This type of cardio exercise simulates cross-country skiing and it is non-impact. Unlike running or walking, elliptical training works your upper and lower body simultaneously. Muscles such as the glutes, quads, hamstrings, lats, biceps and pecs all get worked on the elliptical.
Military Press
The military press is a muscle building exercise that works your shoulders and upper chest, and it is performed with a barbell. Stand with your feet shoulder width apart while holding the bar at upper chest height with an overhand, slightly wider than shoulder width grip. Keeping your back straight and core tight, push the bar above your head, hold it for a second and lower it back to your chest. Repeat for 10 to 12 repetitions. You can also do this exercise from a seated position.
Stair Climbing
Stair climbing is a type of cardio exercise that can be done with a staircase or a stair machine. Both types cause little impact on your joints, but are very intense. The stair machine has a series of steps that continually revolve as you walk on them. These machines can be adjusted for speed to make your workout more intense. Another type of machine called a stepper has two platforms that you place your feet on and move up and down in a stair stepping motion.
Deadlifts
Deadlifts are strength-building exercises that work your legs and back. They are performed with a barbell that is resting on the floor. Stand behind the bar with your feet shoulder width apart. After lowering your body down by bending your knees and hips, grasp the bar with a slightly wider than shoulder width grip. In a steady motion, lift the bar and come to a standing position. Slowly lower it to the floor and repeat 10 to 12 times.
Cycling
Cycling is a type of cardio exercise that can be done with an outdoor bike or a stationary bike indoors. Stationary bikes come in upright or horizontal positions. The horizontal style is known as a recumbent bike. Unlike the upright kind, recumbent bikes have a chair with a backrest that you sit on. This places less stress on your lower back when pedaling.
Bicep Curls
Bicep curls strengthen the front of your upper arms. They can be performed with a barbell or dumbbells. Stand with your feet shoulder width apart and hold the bar in front of your thighs with an underhand, shoulder width grip. In a steady motion, lift the bar up toward your chest and squeeze your biceps forcefully. Slowly lower and repeat for 10 to 12 repetitions.
Member Comments