Some people have significant problems losing weight, but that does not mean it's impossible. Burning more calories than you put into your body will help you lose weight, making your exercise program an important part of your overall weight loss. The amount of exercise you need depends on how many calories you take in, so come up with an exercise routine that suits your daily caloric intake. Consult your doctor before beginning any new diet or exercise regimen.
Moderate Aerobics
Some moderate-intensity aerobic exercise, such as walking, water aerobics, cycling, playing tennis or gardening can help you to lose weight. According to Centers for Disease Control and Prevention, the average adult needs about two and a half hours of modern-intensity aerobics per week to stay in shape. You do not have to complete this all at once; you can break your walking down into 10-minute periods throughout the week by going for three of these walks per day.
Vigorous Aerobics
When you engage in vigorous aerobic exercise, such as running, playing a sport, riding your bike uphill or swimming laps, you will increase your heart rate and breathe heavily. The CDC reports that one minute of vigorous aerobics yields the benefits of two minutes of moderate aerobics, so this method takes less time. Do not jump right into vigorous aerobics if you have not been highly activity recently; slowly build yourself up to the point where you can handle them.
Weight Training
Lifting weights and using resistance bands can help you to lose a considerable amount of weight by burning excess calories. Do strength training at least twice a week, the Weight-Control Information Network website recommends, and leave at least one day between workouts to give your body time to recover. Both free weights and weight machines have value, as each kind helps you to burn calories.
Strength Training
Not all strength training includes the use of weights --- push-ups, sit-ups and stability balls can also help you to burn calories. The CDC explains that using your own body weight for resistance works well for most people, particularly when they first start out. Even some heavy gardening counts as strength training, so you do not need a gym membership to use this form of training to lose weight.
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