Starting a program of regular aerobic exercise is one of the most productive ways for many people to lose weight, but trying to navigate the specifics of planning and executing routines can be confusing. Repeating the same exercises can lead to boredom and stagnation, but trying too much too soon can cause burnout. For the best and most consistent results, take things step by step and choose a plan to which you feel completely committed.
Start Slowly
Especially if you're out of shape or not used to exercising, even mild aerobic activities can feel exhausting at first. Show your body some respect by easing into new exercises and pacing yourself appropriately. Starting off with exercises that are too vigorous or attempting difficult moves before you've built up the necessary strength can cause injuries, so allow yourself time to get used to being active. The Centers for Disease Control and Prevention recommends choosing an exercise schedule and eating plan that will allow you to lose weight slowly and steadily, at a pace of about one to two pounds per week.
Diversify
Participating in a workout routine that only includes aerobics is likely to take off some weight, but you may get better results if you add other types of exercise as well. Both the American Council on Exercise and the Cleveland Clinic suggest a mixture of strength training, flexibility exercises and aerobics for weight loss. To incorporate strength and flexibility while raising your heart rate, try dynamic exercises that involve quick movements or rapid switches from pose to pose.
Include Variety
Finding and repeating exercises you enjoy is an important part of forming an effective weight loss plan, but make sure to include some variety in your aerobic workouts. Your body will be challenged to change more rapidly if you push it by exercising all of its main muscle groups in different ways. Mix activities such as boxing, swimming, weightlifting and dancing with staples like team sports, jogging, biking, rollerblading or brisk walking.
Intensify
Gradually increase the intensity and duration of your workouts as you begin to build strength and develop greater aerobic capacity. For general health maintenance, the American College of Sports Medicine suggests working out for a minimum of 150 minutes per week at a moderate intensity or 60 minutes per week at a vigorous intensity. To lose weight, however, the American Council on Exercise recommends bumping up that frequency to five or six days of exercise per week at 45 minutes or longer per session.
Try Interval Training
Challenge yourself to burn more calories by giving interval training a try. The Mayo Clinic defines interval training as "alternating bursts of intense activity with intervals of lighter activity" and notes that the method burns more calories than traditional exercises, so it can be especially helpful with weight loss. Try doing sprints with jogging or quick jump rope with weightlifting.
Member Comments