Beginner Workouts To Lose Weight

Congratulations, you have made the decision to take control of your weight by starting an exercise program. The benefits of exercise include improved strength, endurance and energy along with reductions in body weight and body fat. In addition, you diminish the risk of illness and injury while improving the overall health of your body. Getting started involves a bit of knowledge and planning.

Significance

Participation in an exercise program will impact your overall health and improve your quality of life beyond the pounds lost on the scale. According to U.S. News Health, the President's Council on Physical Fitness reported that seven out of 10 Americans do not exercise on a regular basis. Getting started on a workout program may be a barrier that is difficult to overcome. The first step may be the hardest, but the results are well worth it.

Types

The type of workout you select should be based on your goals. For initial weight loss goals, cardio training workouts are crucial. They requires continuous movement using your lower body muscles. Examples include jogging, stair climbing, using an elliptical trainer and doing a group fitness classes. For long=term weight loss goals and weight maintenance goals, strength training will increase muscle mass, resulting in an increase in metabolism, your body's ability to burn calories. Examples include dumbbells, weight machines and resistance bands. Interval training combines both cardio and strength training for effective workouts.

Effects

Cardio workouts increase the demand on your heart and lungs to provide fuel to continue the workout. Your body must convert the food you eat into energy to continue the workout. When the amount of food you eat is less than the additional energy demands, your body will burn stored body fat for fuel needs. Benefits of cardio training include stronger circulatory and respiratory systems along with a reduction of excess body weight and body fat. Strength training workouts place an overload on your muscles so that more force must be exerted to overcome the resistance. Benefits of strength training include improved muscle tone, muscular strength and spinal stability along with a decreased risk of injury. Adding muscle to your frame allows you to burn more calories with all movement and activities for continued weight loss.

Time Frame

Cardio workouts 20 to 30 minutes long, performed three to four times weekly, will result in training gains. Strength training workouts should target the muscle groups two times weekly. Whole-body workouts can be completed twice, or workouts can be grouped by body parts. For example, workout one can target your back, biceps and legs while workout two can target your chest, back and shoulders. Each workout can be completed twice weekly. Abdominal exercises can be performed with every workout.

Considerations

First-time exercisers should consult a physician before starting an exercise program. Initial goals should include mastering proper exercise form. Workout progressions should be planned to avoid weight loss plateaus. Proper nutrition will enhance program effectiveness.