Exercise Regimen For Weight Loss

To lose weight through exercise, you should create a regimen with regular strength and cardio workouts at an intense pace. Throw in a little extra activity here and there, such as taking the stairs or parking far from the door. These small habits add up and counter sedentary occupations that may foster holding onto excess pounds.

Types

Combine intense cardiovascular exercise with strength training for effective weight loss. Any exercise that recruits your cardiovascular system and typically involves repetitive movements--running, swimming, cycling, hiking and racquetball--not only burns calories but also builds cardiovascular fitness. Boost the calorie burn of your cardio workouts by doing strength training in the gym. If you don't have a gym, you can easily get a resistance workout at home with a pair of dumbbells. Choose a weight that will result in muscle failure after about 12 repetitions.

Regularity

You can expect to burn approximately 500 calories in an hour of jogging 5 mph, depending on your current weight and gender. To lose about 1 to2 pounds of fat per week, engage in five cardio and three strength training workouts. Leave 48 hours between resistance workouts to allow your muscles time to rest, repair and rebuild.

Intensity

A study published in the Dec. 7, 2006, issue of the "Journal of Applied Physiology" found that after two weeks of high-intensity aerobic interval training, study participants increased their fat-burning capacity by 36 percent. Incorporate interval training into your cardio workouts by performing one- to two-minute bursts of your maximal level of activity, followed by recovery periods of equivalent duration.

Misconceptions

Although any exercise will support weight loss efforts, you cannot make up for a day or evening of sitting at a desk or on the couch with an intense workout. The "International Journal of Behavioral Nutrition and Physical Activity" published a study in their July 1, 2008, issue that found people who exercise regularly but sit all day have the equivalent risk for being overweight or obese as those who do not exercise but spend less time sitting.

Benefits

Combining cardio and strength training does more for your weight loss program than simply burning fat. The combination also reduces the amount of calories you eat, according to a study published in the June 2008 issue of the "Journal of Sports Science and Medicine." After 16 weeks of concurrent aerobic and weight training exercise, study participants consumed on average 500 fewer calories per day.