With the countless weight loss programs available, it can be difficult to decipher which are safe and successful. Successful weight loss exercise programs require going back to the basics of working hard and staying motivated. Staying active throughout the day and being consistent with your efforts promote weight loss. In conjunction with a healthy diet, an exercise program can help you to achieve your healthy weight.
Cardiovascular Guidelines
Cardiovascular exercise is a key component of a weight loss program. The American College of Sports Medicine explains that up to 60 to 90 minutes of aerobic exercise per day may be necessary for weight loss or weight maintenance. Keep in mind that you can accumulate the minutes throughout the day in shorter sessions, and fewer minutes may be required based on your intensity level. As your fitness level improves, increase your intensity and duration gradually for continued success and results.
Strength Training
Strength training is another essential aspect of a weight loss program. Even though cardio exercises tend to burn more calories, weight training is necessary to replace the fat burned through aerobic activity with lean muscle mass. According to the Mayo Clinic, muscle burns more calories than fat. In other words, the more muscle mass you have, the more calories you burn even while at rest.
However, muscle does weigh more than fat, so don't be daunted by the number on the scale. Instead, look for changes in your weight elsewhere, from how your clothes fit to your increased energy level.
Rest
While physical activity is essential for a successful weight loss program, so is the time taken to rest. ACSM recommends exercising three to five days per week, aiming for no more than two rest days between sessions. Rest is important for cardiovascular activity such as running or step aerobics to help avoid overuse injuries and overtraining.
Recovery time between strength training sessions also is necessary because during rest time, your muscles synthesize proteins and build slightly higher levels of strength, according to the American Council on Exercise. For adequate rest time, avoid working the same muscle group on consecutive days.
Exercise Throughout the Day
The key to weight loss is to burn more calories than you consume. While exercising at the gym for one hour is time well-spent, there are 23 additional hours in the day. Try incorporating more physical activity into your routine throughout the day, such as taking a walk on your lunch break, moving around while on the phone or doing lunges, push-ups or crunches during TV commercial breaks. Being active throughout the day will maximize your calories burned and enhance your time spent at the gym.
Considerations
Effective weight loss workout plans should be realistic. Although a successful weight loss plan will most likely require you to challenge yourself, don't ignore your body's signals. Ignoring pain or injuries may cause you to be unsuccessful with your workout routine in the long run.
Setting specific and realistic goals is a necessary part of an exercise program so that you can track your progress and stay motivated. The Mayo Clinic advises losing no more than one to two pounds per week, even though you may lose more initially, depending on how much you have to lose.
References
- American College of Sports Medicine: Guidelines for Healthy Adults
- Mayo Clinic: Weight Loss
- ACE Personal Trainer Manual; Cedric X. Bryant, Ph.D. and Daniel J. Green, Editors; 2003
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