Daily Workout Routines For Weight Loss

Weight loss requires you to burn more calories than you consume each day, according to Dr. David Caruso, a family practitioner in St. Marys, Pennsylvania. When you exercise, you burn calories and build muscle. This increased muscle mass allows you to burn more calories, even when resting. As a result, you have what many people call a "faster metabolism." You can achieve these kinds of results by incorporating a daily workout routine into your lifestyle.

Types of Exercise

Exercise can include increasing your level of physical activity or performing strength-training and aerobic exercises, advises Caruso. Increase your physical activity level by taking the stairs instead of the elevator, parking farther from your destination, walking while you talk on the phone, or doing your own house work. Aerobic exercise causes your heart to beat fast and can include activities such as brisk walking, riding a bike, participating in an aerobics class or playing an active sport. Strength training exercise requires the use of weight machines, free weights, or homemade weights. Whatever exercise you choose, make sure you enjoy it.

Duration

The American College of Sports Medicine recommends that all adults under 65 years of age perform aerobic exercise for a minimum of 30 minutes a day, five times a week. However, if you want to lose weight you may have to work out for 60 to 90 minutes each day. Start out slow if you have never exercised on a regular basis. Break up your 30 minutes into two or three 10-minute sessions throughout the day and slowly add time to your daily workout routine. For at least twice a week perform eight to 10 strength-training exercises such as squats, push-ups or pull-ups for eight to 12 repetitions. To avoid injury, include a five to 10-minute warm-up and cool-down with each exercise session.

Intensity

According to the American College of Sports Medicine, exercise is ineffective unless you get your breathing rate and heart rate up to a level where you can talk, but not sing. You need to maintain this level of exercise for a minimum of 12 minutes for your body to begin releasing fat burning hormones, according to Penn State University. If you already work out on a regular basis, you can increase your intensity to a vigorous level where your heart rate and breathing rate impairs your ability to carry on a normal conversation. The higher your intensity, the more calories you will burn and the more weight you will lose, advises Caruso.

Benefits

Exercise will benefit you mentally, socially and physically. It causes your brain to release chemicals that help you feel happier and more relaxed, according to MayoClinic.com. You will also start to feel more energetic and look better as your physique improves. Exercising regularly may even put a spark back into your sex life. Regular exercise can boost your self-confidence and self-esteem to fight against depression. Finally, regular exercise helps you fight off serious health conditions such as heart disease, osteoporosis, diabetes, and different forms of cancer.

Warning

Exercising too vigorously can adversely affect the health of some people. Before starting an exercise program, consult a medical professional if you have a family history of heart disease, high blood pressure, or high cholesterol, according to the Department of Kinesiology and Health at Georgia State University. It is also recommended to consult a physician about your exercise routines if you are a man over the age of 45 or a woman over the age of 55, lead a sedentary lifestyle outside of work, or smoke cigarettes.