Beginning an exercise program can be difficult, but will help with weight loss, maintaining good health and keeping lost weight off long term. U.S. Department of Health and Human Services recommends exercising for at least 30 minutes most days of the week for health benefits, and 60 minutes most days of the week for weight loss. Most people achieve the best results when they combine cardiovascular with resistance exercises. In addition to performing regular exercise, eating a healthy diet is essential for fast weight loss. In fact according to the National Institutes of Health, restricting calories is more effective for weight loss than exercise; however exercise is most important to help keep lost weight off.
Walking
Walking is a popular cardiovascular exercise that can help with weight loss by burning additional calories. Many overweight individuals choose to start an exercise program with walking since it's fairly easy on the joints. According to the U.S. Department of Health and Human Services, a 154 Ib. person can burn approximately 280 calories per hour by walking at a pace of 3.5 mph, and about 460 calories per hour at a 4.5 mph pace. Walking duration should be gradually increased to 30 to 60 minutes most days of the week.
Biking
Biking is also easier on the joints than other forms of exercise and can burn a significant amount of calories. The U.S. Department of Health and Human Services notes that a 154 Ib. individual who bikes faster than 10 miles per hour can burn approximately 590 calories per hour. As with other forms of exercise, biking workouts should gradually be increased to 30 per 60 minutes per day most days of the week.
Running
Jogging or running is the best way to burn calories quickly. However obese individuals may choose to start with walking or biking first; then ease into running workouts after they can jog comfortably for at least 10 minutes at a time. Some people choose to alternate walking and jogging until endurance improves. For a person who weighs 154 Ibs., running or jogging at a pace of 5 mph can burn approximately 590 calories per hour, according to the U.S. Department of Health and Human Services.
Strength Training
Exercisers will find benefits of combining strength training, including weightlifting, resistance bands, pushups, situps or Pilates, with cardiovascular exercises. Increasing strength and muscle mass can help boost metabolism even at rest because muscle burns more calories than fat tissue. Strength training also helps create more muscle definition, which many people desire.
When performing resistance training exercises, it's beneficial to make sure muscle group is worked. Muscle groups include arms, shoulders, abdominal muscles, chest, back, legs and butt. MedlinePlus recommends that all adult men and women perform strengthening exercises at least two days per week.
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