Types Of Exercise For Weight Loss

To lose weight, you must use more calories than you take in, according to the Centers for Disease Control and Prevention. You can accomplish this by consuming fewer calories or participating in physical activities. Incorporate different types of exercise into your fitness routine to shed pounds and control your weight. Regular exercise also can help reduce your risk of heart disease, stroke, high blood pressure and some types of cancer.

Aerobic Exercise

Add at least 30 minutes of aerobic exercise to your workout most days of the week, recommends the American College of Sports Medicine, or ACSM. However, you may need to work out for 50 to 60 minutes on most days of the week to lose weight, according to the ACSM. In addition to helping with weight control, such aerobic exercises as walking, swimming, cycling and running can help strengthen your heart and lungs, improve bone health and reduce symptoms of depression and anxiety. For aerobic exercise to work, you should aim for a workout intensity that noticeably increases your heart rate.

Strength Training

Include strength training in your weight loss program. Strengthen your muscles and increase your muscle mass. This will help you improve your metabolism and burn more calories at rest. The ACSM recommends exercising your body's major muscle groups at least two times a week. Incorporate weight lifting and resistance bands into your routine. You can add strength training to your fitness schedule even if you don't have access to a gym or exercise tools. Try exercises that use your body weight as resistance, such as push-ups, crunches and lunges.

Interval Training

High-intensity interval training can help you burn more calories and improve your metabolism, according to MayoClinic.com. For instance, a 2010 study published in "Metabolism" focused on sedentary men who were overweight or obese. After two weeks of interval training, participants improved their metabolic health. They also had significant decreases in their waist and hip measurements.
Alternate short bursts of higher-intensity activity with lower-intensity activity. Use your favorite form of exercise for interval training. This type of exercise works well with walking, running, cycling and swimming. Interval training can add variety to your workouts while helping you reach your weight loss goal. Add interval training gradually to your exercise routine to avoid injuries, recommends MayoClinic.com.