Exercising every day helps you meet you weight loss goals. According to a study by Elinor L. Sullivan published in the "American Journal of Physiology Regulatory, Integrative and Comparative Physiology" in January 2010, cutting calories without regular exercise is not as effective as combining exercise and dieting. When you choose to exercise every day, vary the type and amount of exercise you do so you keep your interest level high and your body does not get accustomed to the same movements.
Walking
Walking is a weight-bearing and an aerobic exercise, making it a good workout for losing weight and improving your health at the same time. When walking for weight loss, you should walk quickly, keeping your toes pointed straight ahead of you and pump your arms. Pumping your arms slightly increases the number of calories you burn. Find a nearby hill and walk up the hill on a regular basis because walking up an incline burns more calories than walking on a flat surface. If you walk on a treadmill, use the incline feature to simulate hill walking.
Gym Equipment
If you belong to a gym or community center, make use of the recumbent stationary bike and the elliptical machine to vary your workout and burn calories. Use the recumbent bike three times a week and the elliptical machine four times a week. Depending on your weight, exercising on the recumbent bike burns about 275 calories per half hour and the elliptical burns about 400 calories. When riding the bike, vary the resistance level of the pedals and make use of the incline feature to burn additional calories. On the elliptical, use the handlebars to tone your arms while working your heart.
Step Aerobics
Step aerobics, first popularized in the 1980s, is a high-calorie burn exercise. Step aerobics DVDs can be found in many stores, and most gyms and community centers offer classes on a daily basis. Classes generally last one hour and are led by a certified instructor. A study conducted by A. Kin-Isler published in the September 2001 edition of the "Journal of Sports Medicine and Physical Fitness" found that participants who regularly performed step aerobics had a significant decrease in their cholesterol levels. When performing step aerobics, add light weights to help define and strengthen your arms.
Strength Training
Strength training is an important part of your weight loss exercise routine. In addition to regular cardio workouts, work with weights or strength bands several days a week. You can walk in the morning, then do 15 to 20 minutes of strength training in the afternoon. Among other benefits, strength training burns calories, develops strong bones and helps protect your joints from injury, according to the Mayo Clinic. Perform exercises such as triceps dips, dumbbell lunges, shoulder presses and hammer curls to develop different areas of your body.
References
- American Journal of Physiology: A Rapidly Occurring Compensatory Decrease in Physical Activity Counteracts Diet-Induced Weight Loss in Female Monkeys
- Columbia University: Go Ask Alice--Burn More Calories By Swinging Arms While Walking?
- Health Status: Calories Burned Estimator
- The Journal of Sports Medicine and Physical Fitness: Effects of Step Aerobics and Aerobic Dancing on Serum Lipids and Lipoproteins
- Mayo Clinic: Get Stronger, Leaner and Healthier
Member Comments