The key to long term health and weight control stems from balancing nutritional intake with physical activity. The National Library of Medicine indicates that effective weight loss comes from burning more calories than you consume, which is accomplished through daily exercise. The amount of exercise needed depends on the level of daily activity engaged and total amount of calories burned. Certain exercises offer higher calorie-burning possibilities than others. A combination of aerobic exercise and strength training often yields the best results.
Aerobic Exercises
According to the Mayo Clinic, regular aerobic exercise promotes overall heart health as well as maintenance of weight loss. Aerobic exercises for overall weight loss might include jogging, walking, or interval cardio training. Jogging or walking for thirty minutes or more leads to increased calorie burning. Cardio interval exercises involve combination moves that work the upper and lower body in fast-paced movements and increase heart rate for optimal weight loss.
StrengthTraining
The National Library of Medicine suggests strength training at least twice a week for overall weight loss. Strength training aids in building and toning muscles in addition to reducing body fat. Using resistance exercise and weights allows the muscles to grow and burn more fat calories. Intervals of push-ups, sit-ups, and pull-ups offer strength training when free weights are unavailable. Working the arms, abdomen, and legs with weights at home or in a gym also improves overall weight-loss efforts. A comprehensive strength-training program involves rotating muscle groups worked each day to give resting time between sets, which allows for muscles to grow and burn fat.
Stretching and Flexibility
Exercises for stretching the muscle groups also offer positive overall weight loss results. Yoga and Pilates, two forms of stretching, toning, and weight-loss exercises, are low-impact on the joints. Yoga involves uniformed stretching postures called asanas and includes warrior poses for balance and sun salutation poses for toning thighs and hips. Pilates has similar concepts to yoga and uses the body for resistance while stretching. Poses in Pilates might include double leg kicks for toning thighs or plank for toning the arms and shoulders.
Combination Exercises
For maximum results, a combination routine for weight loss includes warm up, aerobic activity, and strength training followed by a cooling down period. Ideally, strength training of muscle groups rotates. For instance, on day one, focus on arm and shoulder weight training in addition to light jogging and yoga. On the next day, focus on legs and gluteal muscles in addition to walking and doing Pilates stretches. Combination exercises offer variety in the workout while also allowing for increased calorie-burning for weight loss.
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