3 Ways to Exercise for Weight Loss
1. Exercise on a Regular Basis
For exercise to be effective, you must be consistent. It is currently recommended that you exercise for 30 to 45 minutes at least five days per week in order to lose weight. You must make exercise a priority and schedule it into your day just like you would a doctor's appointment. Choose a time of day that you know you can stick to on a regular basis. The more you can work your exercise routine into your daily schedule, the more successful you will be in sticking to your program. It is also helpful to partner with someone else who shares your goals. It is more fun to exercise with someone and you are more likely to stick to your routine if you have made a commitment to another person. You can also try joining a class. This will help motivate you to exercise regularly and make sure you are exercising correctly and efficiently
2. Participate in Cardiovascular or Aerobic Activities
The most effective type of exercise for weight loss is aerobic or cardiovascular exercise. This involves any exercise in which you move at a fast and steady pace with the goal of increasing your heart rate and rate of breathing. Typical forms of aerobic exercise are brisk walking, biking, dancing or swimming.
In order to lose weight you need to do these activities at a level that brings your heart rate between 60 and 75 percent of your maximum heart rate and then maintains it for 30 to 45 minutes. If you work out at this level, you are burning calories. The higher the intensity, the more calories you burn. For example, a pound of fat is worth 3500 calories. If you exercise enough to burn 500 calories a day, you will lose one lb. of body fat per week. To find this level use the formula of 220 minus your age. Then multiply this number by 60 to 75 percent--or by the level of intensity you wish to work out at. This number is the number of times your heart should beat when taking your pulse for 10 seconds during aerobic activity. Working out at a level lower then this may not be vigorous enough to burn enough calories to lose weight. Working out at a higher level is not recommended and can lead to injury.
3. Do Strength Training
Strength training exercises are movements that are done against some kind of resistance such as a machine, hand weights, tubing or even your own body weight. These exercises should be done slowly and with control. While strength training does not burn as many calories as aerobic exercise it does help to raise your metabolism. This happens because muscles need more energy then fat to sustain everyday activities. In other words, muscles need more calories then fat even at rest. So the stronger your muscles, the more calories your entire body is burning, even during normal everyday activities.
Member Comments
by Kirk99 on September 30, 2009 at 1:56 PM
"Working out at a level lower then this may not be vigorous enough to burn enough calories to lose weight."
This is not necessarily true and it also depends on the health of the individual. Some people are not going to be able to do "30-45 minutes at least 5 days a week...at 60 to 75 percent of maximum heart rate."
It has been well documented(the American Heart Association , for example) that a person exercising at 50 to 60 percent of max heart rate will not burn as many calories, but will decrease their body fat,as well as blood pressure and also their cholesterol as well. While at this lower intensity the body derives 85% of it's energy from fat (please google for sources there are plenty to support this fact).
At higher intensities, a person does burn more overall calories and does derive greater cardiopulmonary benefits, but one should build up to these higher intensities and realize that they are in fact burning calories and fat and will lose weight as they build up to higher intensity workouts.
People should not be given the impression that they can only lose weight if the exercise 30-45 minutes x 5 days a week @ 60-75% max heart rate.
Lastly, people should also be urged to ask a physician before undertaking an exercise program, especially those over 35. And the one big element missing in this article is nutrition. Eating a proper diet is as crucial to losing weight as is exercise. One can do all the strength training and cardio they can muster but if cheeseburgers and fries are a staple of their diet, they will not see much benefit from their hard work.
by sarahflode on October 12, 2009 at 8:44 PM
I'd like to add that it seems important to begin working out at a level that is challenging that is appropriate for your age, weight and newness to a workout regime. Though the above recommendations are a wonderful goal to work towards, try not to become discouraged if you find you can't do this immediately. I agree, talking to your doctor is a great place to start. Often they can also recommend a starting place in terms of what your body might be able to handle.
I know when I first started adding working out to my regular schedule, I was no where near able to work out that much. Remember to start form the beginning. Create small challenges and keep going!
by bzabel84 on November 30, 2009 at 4:25 PM
This article basically says all of the same things my trainer has told me. I purchased a heart rate monitor and realized that working out in my target heart rate was not that difficult. I don't feel completely winded and can sustain a longer time in my cardio routine. That heart rate monitor is one of the best investments in my health that I have ever purchased!