Effective exercise plans that are used consistently will result in weight loss. According to TeensHealth.org, one of the most effective ways to keep your body at a healthy weight is through exercise. Along with partaking in exercise, teens who are serious about losing weight should eat nutritionally rich foods and reduce their caloric intake to below that of the amount they burn on a daily basis.
Routine
To lose weight, your exercise plan must be incorporated into your routine. Not incorporating a method of regular exercise into your daily routine will decrease your chances of sticking to it. Pick a time of day when, for five days out of the week, you will exercise. Make sure you keep your schedule clear during this time period. If you must do something else during that time of day, then you should plan to reschedule your exercise time.
Enjoyment
It is important for you to find a physical activity or a couple of different exercises that you enjoy. Choosing an exercise plan that is based around something you like to do will help you stick with it. Different sources of physical activity include working out at a local fitness center, participating on a sports team, swimming, running alone or joining a running club, or working out to an aerobic video at home.
Increase Heart Rate
Increasing your heart rate through aerobic exercise will induce weight loss. The more intense the exercise, the more calories you will burn during each session. Running and swimming will cause you to burn more calories than walking. Do at least 45 to 60 minutes of heart rate-increasing exercises a day for five days out of the week.
Get Strong
Building muscle will increase your caloric burn and trigger more weight loss, reports the MayoClinic.com. In your exercise plan, you should include time for strength training. You do not have to build a significant amount of muscle to induce weight loss, but the more muscle you build, the more calories you will burn.
Strength training routines can occur in the form of body weight exercises, such as push-ups or sit-ups, free weight exercises, the use of fitness machines and resistance training. Body weight exercises and resistance training will sculpt and tone your body, while free weights and fitness machines will be more likely to result in significant increases to your muscle mass.
Injury
When beginning an exercise plan, it is important to take steps to prevent injury; if you sustain an injury, your weight loss will be put on hold. Start small and build up to more intense forms of exercise; this will help your body adjust to the new routine. Ensure that you are performing the exercise correctly by asking a trainer or a gym coach to teach you the correct form of the exercise. Discuss your exercise plan and weight loss goals with your doctor to ensure that they are safe and necessary.
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