Exercise And Weight Loss Plans

Exercise and weight loss go together. Committing and sticking with an exercise routine for weight loss will not always be easy, but having a flexible attitude will help you stay on track when obstacles arise. The Mayo Clinic suggests not being hard on yourself if you need a break or miss a workout. The important part is to get back on track as soon as you can.

Cardiovascular Training

Cardiovascular training is a key component of an exercise and weight loss plan. Aerobic activities are those that increase your heart rate and work up a sweat. Cardio exercises burn calories and strengthen the heart.

The American College of Sports Medicine recommends getting 30 minutes of moderately intense physical activity five days a week or 20 minutes of vigorously intense exercise three days a week for health benefits. Up to 60 to 90 minutes may be needed for weight loss, but those minutes can be broken down into shorter sessions throughout the day.

Cardiovascular Training Methods

The American Council on Exercise describes several types of cardiovascular training methods. Continuous training involves exercising nonstop for a certain amount of time at between 50 percent and 85 percent of your maximal oxygen uptake.

Interval training is alternating bouts of higher-intensity exercise with less-intense periods. This type of training is effective for both beginner exercisers and those who are conditioned and want to improve their aerobic capacity.

Circuit training involves moving through a series of exercise stations with little rest in between. Circuit training is beneficial because you can incorporate a variety of cardio and strength-training exercises into one workout.

Cross-training combines several different cardio exercises into one workout. For example, exercising for 10 minutes each on the elliptical, treadmill and stationary bike for a 30-minute workout.

Weight Training

Weight training is another important factor for an exercise and weight loss program. Muscular strength aids in daily activities, and it burns more calories than fat, even while at rest. Muscle mass can also speed up your metabolism. According to ACE, muscle requires a lot of energy for maintenance and rebuilding processes and is responsible for more than 25 percent of your calorie use.

For general health benefits, aim to perform one to two sets of 8 to 12 repetitions, targeting each major muscle group (8 to 10 exercises) two times per week.

Lifestyle Adaptations

Increasing your physical activity throughout the day will complement and enhance your weight loss and workout routine. Adding more activity into your day can be enjoyable as well. For example, wear a pedometer to track how many steps you take during the day, perform jumping jacks, push-ups or lunges during TV commercial breaks or participate in a recreation sport league.

A healthy diet can give you more energy for your day, and it is the other half of the weight loss equation because you have to burn more calories than you consume to lose weight. Aim for a diet rich in fruits, vegetables, whole grains, lean meats and low-fat dairy products.

Considerations

Check with your doctor before starting an exercise routine or if you have any health conditions. Plan to lose no more than one to two pounds per week for a safe weight-loss rate. However, initial weight loss may be more.

Stay motivated by setting short-term and long-term goals that are specific and realistic, vary your workout routine to prevent boredom and recruit a buddy or personal trainer to keep you accountable. Group exercise classes are another way to stay motivated and achieve an effective workout.