Exercise is important for weight loss, weight maintenance, fat loss, health, energy level and physical appearance. An effective weight loss exercise regimen is one that is enjoyable and can be maintained for a lifetime. According to the U.S.Department of Health and Human Resources, exercising at least 60 minutes most days of the week is recommended for weight loss. Combining cardiovascular exercise with resistance workouts typically yields the best results. Medline Plus recommends all adults participate in resistance training at least twice per week. While weight lifting, at least two sets of 10 to 20 repetitions should be completed.
Starting a Program
Individuals who are new to working out should start slowly after being given the okay from a medical professional. Exercise duration and intensity should slowly be increased to at least 60 minutes most days of the week.
Day 1
A day one workout should include approximately 30 minutes of aerobic physical activity such as brisk walking, jogging, biking or swimming. Approximately 30 minutes of resistance leg exercises should follow the cardiovascular workout. Examples of leg exercises include squats, lunges, leg extensions, hamstring curls, calf raises and squat kicks, which are squats followed by alternated kicks by the right and left legs. Ten minutes of abdominal exercises at the end of the workout is optional, but recommended for best results.
Day 2
A day two workout is similar to day one, beginning with 30 minutes of cardiovascular exercise and ending with 30 minutes of resistance exercises that work the back and shoulder muscle groups. Examples of back exercises include lateral pull-downs, bent over flies, dead lifts, seated rows, one-arm rows and back extensions. Shoulder exercises may include overhead presses, front and lateral raises, upright rows and rear lateral raises. Ten minutes of abdominal exercises can be added to this workout to help tighten and tone the midsection.
Day 3
A day three weight loss workout should include approximately 45 minutes to one hour of cardiovascular exercise and 10 to 20 minutes of abdominal exercises. Abdominal exercises may include straight-arm dumbbell crunches, traditional crunches, leg raises, air bicycle, pelvic thrusts, ball crunches, oblique crunches, the plank and the side plank.
Days 4 and 7
Although it's important to work out on a regular basis most days of the week, the body does needs a chance to rest and recover. Taking one or two days off from working out helps keep energy levels high and prevents muscles from getting burned out and stale.
Day 5
A day five workout should begin with 30 minutes of cardiovascular exercise and end with approximately 30 minutes of resistance chest exercises. Examples of chest exercises include bench presses, incline chest presses, push-ups and chest flies. Ten minutes of abdominal exercises can be added to this workout to maximize results.
Day 6
Day six of a weight loss workout program should include about 30 minutes of cardiovascular exercise and approximately 30 minutes of bicep and triceps exercises. Bicep workouts may include dumbbell curls, barbell curls and hammer curls. Examples of triceps exercises include triceps dips, triceps extensions, triceps kickbacks and triceps push-ups. Ten minutes of abdominal exercises may also be added to day six workout.
Member Comments