Weight loss is best achieved through a combination of a healthy diet and a regular exercise program. To achieve weight loss through exercise, you need to burn more calories than you consume. The amount of calories you burn depends on the frequency, intensity, duration and type of exercise you perform, along with various other factors.
Balancing Calories
To lose a pound of fat you need to burn 3,500 calories. To lose a pound of fat per week, which is equivalent to 52 pounds per year, you need to burn about 500 extra calories per day. Some one hour activities that can burn 500 or more calories for a 200 pound person include high-impact aerobics, basketball, football, hiking, jogging and rowing. If you cannot fit in a full hour of exercise at once, then try to do it in short bursts of at least 10 minutes at a time.
Cardio Training
It is important to perform both cardio and strength training as part of a well-rounded fitness and weight loss program. The American College of Sports Medicine, ACSM, recommends that at minimum, healthy adults under the age of 65 perform moderate-intensity cardio for 30 minutes a day, five days a week, or vigorous-intensity cardio 20 minutes a day, three days a week. The ACSM defines moderate-intensity as working hard enough to raise your heart rate and break a sweat, yet still be able to carry on a conversation. To achieve your desired weight loss, it may be necessary to perform cardio for 60 to 90 minutes per day. Walking at a brisk pace can be a good form of aerobic exercise to get you started and then progress to more challenging activities as you become better conditioned.
Strength Training
The American College of Sports Medicine also recommends that healthy adults perform eight to 10 strength-training exercises at eight to 12 repetitions at least twice a week. This is a minimum recommendation. To accomplish your specific weight loss goals you may need to perform two to three sets of various repetition ranges. To get the most benefit out of your strength training program, make sure that the last two repetitions of your last set are challenging enough that you can barely complete them. Strength training, also referred to as resistance training, can provide the additional benefit of increasing the size of your muscles, which can lead to increased daily calorie burn.
Alternative Fitness
If the typical weight training and cardiovascular training routines do not suit you, then look into a group exercise class or try participating in a sport for recreation. There are numerous fitness classes and sports to help you get in shape, lose weight and have fun in the process. Some alternative fitness activities to consider are a boot camp style class, an indoor cycling class, body sculpting, yoga or a game of football or basketball at a local park. When incorporating fitness into your weight loss strategy, make sure you choose activities you enjoy performing. When you enjoy what you are doing you are more likely to stick with it for the long term.
Considerations
Always consult with your health care provider before beginning a fitness or weight loss program. To help prevent injuries, do not try to perform advanced cardio or strength training activities. Start slow and gradually build yourself up over time.
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