Believe it or not, some people exercise to gain weight. Bodybuilders and other athletes often work to maintain their body mass. Not all exercise provides the same results--you need to choose the right type if you want to slim down. Learning which workout routines are the most effective can make a difference in your weight loss success.
Cardiovascular Exercise
Cardiovascular exercise is the most effective for burning calories, according to Oregon-based fitness coach Ben Cohn. You can sustain a moderate cardio workout long enough to expend plenty of energy, which helps you lose weight. Running, swimming, group aerobics and cycling are examples of cardio. While certain exercises burn more calories than others, Cohn says choosing an exercise you enjoy is more important than going with the exercise that provides the hardest burn.
Resistance Exercise
Resistance exercise doesn't burn calories the way cardio exercise will. It's simply beyond the capacity of most people to lift weights or do push-ups long enough consecutively to burn plenty of calories. However, muscle mass heightens your metabolism, according to "Eat, Drink and Be Healthy: The Harvard Medical School Guide to Healthy Eating" by Dr. Walter C. Willett. Successfully building muscle means your body burns more calories in every activity, even when you're at rest.
Interval Training
Use interval training to make your workout routines more effective. This method helps you aggressively burn calories in a brief period of time, according to the book "Capoeira Conditioning" by Gerard Taylor. Interval training consists of alternating periods of moderate and vigorous effort. For example, a runner might switch between laps at a jog and laps at a sprint. You can apply interval training to your cardio and resistance exercises.
Sustainability
Sustainability may be the most important factor in the effectiveness of your weight loss workout, Cohn says. The most effective, efficient workout program is useless if you don't practice it. Factors that can affect your sustainability include convenience, athletic ability, schedule and motivation, according to Cohn. For the best weight loss results, it's better to commit to an easier, less effective program than to a highly effective program that's difficult for you to maintain.
Maintenance
Most people can stay with a weight loss exercise program for the first few weeks. However, sticking with a workout plan after the new wears off is a challenge for many people, according to the book "Body for Life" by celebrity personal trainer Bill Phillips. Track your progress in a journal or on a calendar for an effective way to stay motivated; recording your progress can help you recognize your accomplishments on a day-to-day basis. Telling your friends or family members about your goals also may help you stay motivated. Work out with a buddy so you're less likely to skip a workout session.
References
- Ben Cohn, fitness coach; Hillsboro, Oregon
- "Eat, Drink and Be Healthy: The Harvard Medical School Guide to Healthy Eating"; Dr. Walter C. Willett et al.; 2006
- "Body for Life"; Bill Phillips; 1999
- "Capoeira Conditioning"; Gerard Taylor; 2006
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