What Role Should Exercise Play In A Weight Loss Regimen?

Obesity is defined as a body mass index, BMI, of 30 or higher, according to the Centers for Disease Control and Prevention. Currently 66 percent of American adults are categorized as either overweight or obese. Many people focus their weight-loss efforts on dietary changes and only add light exercise to their program. But exercising properly can not only improve your health but also keep your weight loss consistent and help prevent weight regain.

Duration

Less than 150 minutes of exercise per week will aid in health improvement but will not affect your weight significantly, according to the American College of Sports Medicine, ACSM. This translates to 30 minutes of exercise 5 days per week. If you are new to exercise, starting with this amount or even a little less is okay. But to produce significant weight loss and prevent it from coming back, you want to build up to 225 to 420 minutes per week. This can be broken up into 10-minute increments throughout the day instead of 40 to 60 minutes all at once.

Intensity

The intensity at which you exercise is just as important as the duration. Light activity is okay when you are first beginning to get accustomed to exercise. However, you need to bring your effort up to a moderate to vigorous level to help create a significant caloric deficit for weight reduction. Gradually increase your intensity so that exercise is a bit uncomfortable and challenging without making you feel dizzy, lightheaded or ill.

Cardiovascular Exercise

Cardiovascular exercise, or aerobic exercise, should be performed at least 5 days per week. Choose activities that incorporate your large muscle groups to bring your heart rate up and keep it there. Walking, jogging, swimming and biking are just a few options. Perform activities that challenge and motivate you. If you are trying a new form of exercise such as a group fitness class, start slowly and progress as you learn the movements.

Resistance Training

Cardiovascular exercise should make up most of your exercise but supplement with resistance training. Resistance training will add lean muscle tissue to your body, increase your metabolism, increase your overall strength and improve your self-image. Perform resistance exercise 2 to 3 days per week with 48 hours rest between sessions. One set of 8 to 12 repetitions for each major muscle group is adequate for most people. Perform your exercises back to back with little to no rest between each exercise for a circuit that increases the intensity of the workout.

Considerations

Your health status and your doctor's recommendations will play a role in your exercise habits. Some blood pressure medications classified as beta blockers prevent your heart rate and blood pressure from increasing past a certain point for your health. If you have a chronic orthopedic issue, you may need to avoid certain activities, as they may aggravate your condition. Speak with your doctor about your plans for exercise and consider hiring a certified professional to guide you.