When most people think of exercising for weight loss, they consider cardiovascular activities such as biking, jogging, swimming or brisk walking. It's true that most of those activities burn many more calories than strength exercises such as weightlifting or resistance training, but you'll find compelling reasons to choose a fitness plan that combines both elements.
Cardio
Cardiovascular activities elevate your heart rate for a sustained period of time and help you burn off calories and fat. The American College of Sports Medicine recommends that all healthy adults get a minimum of 150 minutes of moderate aerobic activity or 60 minutes of vigorous aerobic activity each week, but you may need more than that to lose weight. You'll burn more calories if you choose high-intensity activities such as high impact aerobics, jogging, running and biking, but low impact aerobics, brisk walking, gardening and even cleaning also make a difference.
Strength
Though strength training exercises don't burn many calories, they're essential for building and toning muscles, which burn more calories at a resting heart rate than body fat does. Therefore, adding strength training to your routine can help you lose weight faster. The American College of Sports Medicine recommends doing eight to 12 repetitions of eight to 10 strength training exercises twice a week.
Combination
According to the Cleveland Clinic, a complete exercise plan should include components of stretching and flexibility, aerobics and strength training, and the American College of Sports Medicine also recommends that healthy adults do both strength and cardiovascular activities. The combination is most consistently successful for weight loss and weight maintenance, and it will help you lose body fat as well as tone muscles and look trimmer.
Guidelines
When you begin any type of fitness plan, it's important not to rush into it, which could result in you straining your muscles or injuring yourself. Instead, aim to design a plan that will let you lose weight at a moderate pace. According to the Centers for Disease Control and Prevention, people who lost weight at a rate of 1 to 2 pounds per week kept it off longer and more successfully than those who lost weight more quickly. Equally important is sticking with your exercise plan for the long term and gradually increasing its intensity as time goes on. Pay more attention to technique and form than to repetitions when you begin, but add more weight or intensity to your workouts as you gain skills and strength.
Considerations
If you're truly committed to losing weight, exercise should be only part of your plan. Burning calories and toning muscles will help you shed pounds, but it's just as essential to follow a healthy, balanced diet. HelpGuide.org recommends combining your fitness plan with eating habits that include drinking more water, cutting out sodas and high-calorie drinks and choosing more fresh fruits and vegetables.
Member Comments