Going to the gym or working out at a community center are not the only ways to lose weight through exercise. You can drop pounds by exercising and working out at home. When you do lose weight, you are helping your body become healthier, as being overweight raises your risk for a variety of health issues, from hypertension, to cardiovascular problems.
Benefits of Exercise
To lose 10 pounds, you need to burn about 35,000 total calories. Although your body burns calories all day, dedicated exercise consumes additional calories. In addition to burning calories, exercise strengthens your heart and tones your body. If you weigh 155 pounds, one-half hour of walking at 3.5 mph, low-impact aerobics or using a rowing machine burns 149, 205 and 260 calories, respectively, according to the Harvard Heart Letter.
Significance of an At-Home Program
When you exercise at home, you are able to set your own schedule and work out without feeling self-conscious in front of other people. A 2005 meta-analysis of several clinical trials published in the Cochrane Library and led by Nigel Ashworth found that overall, the study participants who exercised at home were more likely to continue their workout program than the participants who exercised at a gym.
Cardiovascular Exercise Tips
Cardiovascular exercise increases your heart rate and burns calories. At-home cardiovascular exercise can be as simple as using a walking or step-aerobics DVD training program, walking up and down stairs for two 15-minute sessions a day or jumping rope. Jog in place on a mini-trampoline, or use a treadmill to run, walk or jog. Whichever exercise you choose, challenge yourself by working harder during each session. Add interval training to your walking session, lift your legs higher when following an aerobics DVD or increase the length of time you exercise. The more effort you expend and the longer your exercise, the more calories you burn.
A half-hour of strength training burns about 112 calories in a person weighing 155 pounds. Add three sessions of strength training to your weekly at-home routine to burn calories and tone muscle. Incorporate a range of exercises to work your upper body, lower body and core muscles, including abdominal crunches, leg lifts, lunges, pelvic lifts, planks, pushups and wall squats. Lightweight dumbbells are helpful when performing arm and upper body exercises such as bicep curls, overhead presses, upright rows and triceps extensions.
Although it is possible to lose 10 pounds by exercising without adjusting your calorie intake, you will lose weight faster if you reduce your calories at the same time. A 500-calorie reduction while burning 500 extra calories a day with exercise at home may make it possible to lose 2 pounds a week, as a 3,500-calorie reduction is equivalent to about 1 pound of weight loss, according to Family Doctor.