Exercise and a healthy diet are effective tools for long-term weight loss and health benefits. Physical activity may be especially uncomfortable or difficult for people who are obese or deconditioned, but staying motivated will help you set yourself up for success. To stay motivated, set short-term and long-term goals that are specific and realistic, choose activities that you enjoy, such as hiking or playing a sport, and reward yourself after a hard workout or after reaching your goal.
Cardiovascular Guidelines
Cardiovascular exercise aids in weight loss by burning calories and strengthening your heart. As your fitness level improves, you will be able to exercise for longer and at a higher intensity, and therefore burn more calories.
If you are beginning an exercise program, it is important to start slowly to avoid injuries. The American Council on Exercise recommends that beginners who are deconditioned or have a low fitness level start with multiple 5- to 10-minute sessions per day and work up to 10- to 20-minute sessions. Aim to exercise at a lower intensity, such as at 40 to 50 percent of your maximal heart rate at least three days a week.
Strength Training Guidelines
Strength training can help people who are overweight or obese maintain lean muscle mass if they are trying to lose weight through diet and exercise. According to ACE, beginning or previously sedentary individuals should start with one set of 8 to 12 repetitions of 6 to 10 exercises, targeting major muscle groups. Choose a weight that makes your last one or two repetitions difficult to ensure you are applying an overload to your muscles. Avoid exercising the same muscle group on consecutive days.
Benefits
People who are overweight or obese can benefit from exercise immensely. Regular physical activity can decrease your risk of heart disease, stroke and type-2 diabetes, as well as decrease blood pressure and cholesterol levels.
Exercise is a key component of weight loss and weight maintenance. Health benefits can be seen even after losing 5 to 10 percent of your body weight.
In addition, the Mayo Clinic explains that exercise can improve your mood, promote better sleep and boost your energy level. When your heart and lungs work efficiently, you will have the ability to do things you enjoy such as going for a hike or playing with your children.
Types of Exercise
There are many modes of cardiovascular exercise to choose from. Walking, cycling, swimming, rowing and the elliptical machine are effective activities that can be performed at a low or high intensity. As your cardiorespiratory fitness improves, consider adding jogging, stair climbing or aerobics into your routine for a higher-intensity workout.
Vary your training methods as well. Interval training involves alternating more intense bouts of activity with lower-intensity or rest periods. Circuit training takes you through a series of exercises where you perform one set of each with little or no rest in between stations. Cross-training involves combining several modes of exercise, such as walking, cycling and swimming.
Considerations
Talk to your doctor if you are beginning an exercise program and to discuss individual recommendations. Include a warm-up and cool-down in your workouts. Warm-ups gradually increase the blood flow and temperature of your muscles to reduce the risk of injury and enhance performance. Cool-downs prevent your blood pressure from dropping too fast and reduce post-exercise muscle cramping.
When you decide to begin an exercise program, try to focus on making a lifestyle change rather than quick results. Don't dwell on the barriers or obstacles that will inevitably arise. Instead, focus on getting back on track as soon as you can.
References
- "ACE Personal Trainer Manual"; Cedric X. Bryant, Ph.D., and Daniel J. Green, Editors; 2003
- Mayo Clinic: Fitness
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