The less active you are, the more likely you are to gain weight. A loss of muscle mass is partly to blame, as is the lack of calories burned through activity. Exercise plays an important role in long-term weight management. Physical activity helps you build and maintain muscle mass while burning off calories. In combination with a healthful, calorie-conscious diet, exercise can help you reach your weight goal.
Identification
Cardiovascular, or aerobic, activities pack the most calorie-burning potential. Strength training burns calories, too, and both types of exercise contribute to your body's metabolic capacity when performed on a regular basis. The 2008 Physical Activity Guidelines for Americans outlines activity levels for adults calculated to produce long-term health benefits, including weight management. The guidelines propose a minimum of 2 hours and 30 minutes of moderate-intensity aerobic activity a week, as well as muscle-strengthening exercises two days a week.
Types
Aerobic activities are categorized as low, moderate or vigorous in intensity, depending on the rate of exertion required. To get the most from your cardio workouts, opt for activities of a moderate or vigorous intensity. The Physical Activity Guidelines for Americans classifies walking, water aerobics, ballroom dancing and gardening as moderate activities. If you prefer vigorous exercise -- such as running, jumping rope, uphill hiking or bicycling at 10 mph or faster -- the minimum weekly target decreases to an hour and 15 minutes.
Effects
An increase in your physical activity without an increase in your caloric intake results in a modest amount of weight loss. Combining a restricted-calorie diet with an increase in activity will help you lose more weight than exercise alone. If you don't restrict your caloric intake, you'll need more than four hours of exercise a week to see significant weight loss, according to the American College of Sports Medicine. Complement your workout schedule with a healthy, reduced-calorie eating plan for improved results.
Schedule
At a minimum, an effective workout schedule for weight loss should include five aerobic workout sessions at 30 minutes each. Vary your activities according to your preferences and tailor your workout days and times to fit your personal schedule. Avoid planning your two muscle strengthening sessions on back-to-back days. Schedule a strength-training activity on the same day as an aerobic workout if this is more convenient. Incorporate at least one stretching or flexibility session, such as yoga or spot stretching, into your schedule to reduce your chances of injury during aerobic activities.
Considerations
Weight loss results when your body uses more energy than you consume. Evaluate your caloric intake if your eating and exercise plan fails to produce weight loss. Trim 250 to 500 calories from your daily diet to help you progress toward a healthier weight. Eat a balanced diet and stay hydrated -- thirst can mimic hunger and cause you to overeat.
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