Beginning Workouts For Weight Loss

You've made the commitment to lose weight, changed your eating habits, invested in good tennis shoes and a wicking T-shirt. Now you're ready to begin a workout program. StrokeAssociation.org says that three things are important about aerobic, or cardio, workouts--"intensity, duration and frequency." What's most important about your workout now is that you are beginning one.

Before You Begin

The U.S. Department of Agriculture, or USDA, says most women under 50 and men under 40 do not need to consult a doctor before beginning an exercise program, unless they have serious health problems or are in a high-risk group, such as smokers, those with heart disease in their families or those with a sedentary lifestyle. The American Council on Exercise, or ACE, recommends you begin every workout with a five-minute warm-up, moving at an easy, comfortable pace, and then bending and stretching your muscles for a few minutes.

Frequency and Duration

Start with 30 minutes of moderate physical exercise, preferably daily, but at least most days of the week, according to the USDA. If you have been fairly inactive, break up the 30 minutes into two or three segments. Increase the duration of your activity to 45 or 60 minutes to burn more calories and lose weight more effectively. Again, break it into segments or switch to different activities if you want, such as 20 minutes on an elliptical, 20 minutes rowing and 20 minutes walking.

Intensity

To burn more calories in your workouts, exercise at a vigorous intensity by increasing the incline on a treadmill machine, by walking or pedaling briskly or by using interval training. According to ACE, interval training intersperses short, intense bursts of activity with more moderate activity that allows you to catch your breath. Begin with one or two minutes walking, running or pedaling at the fastest rate you can. Then, ease off for two or three minutes. Repeat the cycle of intense and moderate activity for 10 minutes to begin, working up to 20 or 30 minutes. Increase the duration of interval training based on what you are capable of doing, and vary your days of interval training with days of longer, but less intense workouts.

Strength Training

Lifting weights strengthens your muscles and helps reduce loose skin that results from losing weight. Moreover, your body burns more calories at rest to maintain muscles than to maintain fat tissue, according to Joyce Vedral, author of "Weight Training Made Easy." Vedral recommends staying at the beginning level of weight training for your first three months, as you begin to learn the weightlifting moves and to get comfortable with the equipment.

Balance and Flexibility

A good workout plan includes stretching to relieve muscle tension and to keep muscles from becoming tight, according to Vivian Grisogono, author of "Sports Injuries." Grisogono recommends holding each stretch for a count of 30 and doing three repetitions of the stretch. She also advises beginners to alternate days when you work on specific areas of the body to reduce stress and avoid injuries.