Although some people who work out choose fitness plans that emphasize aerobics and cardiovascular activities, there's a lot to be said for strength training as well. Aerobics may burn more calories and help with weight loss, but strength exercises build muscle mass and help tone the body. Since muscle burns more calories at rest than fat does, it's important to participate in strength activities as well as other exercises for optimal health.
Components
The Cleveland Clinic recommends using regular strength training, aerobics and flexibility exercises for the most effective weight loss. Each component plays an important role in the complete plan. Strength training tones all major muscle groups to slim the whole body, moderate and intensive aerobic workouts burn the most calories and flexibility stretching guards against injury as well as furthers development of the major muscle groups.
Recommendations
Weight loss requires more exercise, harder work and a stricter plan than weight maintenance. The American Council on Exercise recommends working out five or six days a week for at least 45 minutes each day to steadily lose weight. If you participate in vigorous exercises rather than moderate activities, you may see results sooner. Practice strength training two or three times a week, giving muscles a chance to rest and recover between sessions.
Examples
Aerobic exercises that encourage weight loss can be any activities that raise the heart rate for prolonged periods of time. Try jogging, jump rope, brisk walking, biking, swimming, exercise DVDs, dancing or team sports. Flexibility exercises involve holding stretches, doing dynamic stretching with movement and participating in stretch-based activities like yoga. Examples of strength training include weightlifting, calisthenics, plyometric training, resistance training and using weight machines.
Considerations
The Mayo Clinic notes it's important to challenge muscles but stop short of working them too hard. Starting a program by lifting weights that are too heavy or doing workouts that are too vigorous can result in injuries, sharp pain or joint damage. Stay safe and healthy by beginning at a comfortable pace and gradually working up to bigger challenges. Even if you don't have much endurance or strength at first, you'll still burn calories and build muscle.
Tips
Interval training is one fitness method that can yield rapid, lasting results. The Mayo Clinic defines it as "alternating bursts of intense activity with intervals of lighter activity" and notes it burns more calories than normal workouts and boosts aerobic capacity. To try it, exercise as usual but intensify your pace or activities for short periods of time during each workout. Start with very short bursts, such as 30 seconds or less, and work up to longer periods of time. Finally, remember a balanced, low-calorie diet works in conjunction with a fitness plan to speed up weight loss and improve health.
Member Comments