Exercise To Lose Weight & Tone Body

You must take in fewer calories than your body burns through regular metabolism and physical activity to lose weight. Combine aerobic exercise with strength training to burn calories while strengthening and toning your muscles. In addition to looking and feeling better, regular exercise may lower your risk of certain chronic diseases and conditions.

Aerobic Exercise

Aerobic exercise burns calories and fat. The amount of calories you expend during your aerobic exercise session depends on your weight, as well as the intensity and duration of your workout. Participate in moderate-intensity aerobic activities on a regular basis. Examples include brisk walking, cycling, swimming and running. Exercising at a moderate intensity noticeably increases your breathing and heart rate but still lets you carry on a conversation.

Strength Training

Use strength training exercises to help control your weight and tone your muscles. Increasing your muscle mass improves your metabolism, which helps you burn more calories even when you aren't exercising. Lift weights, use resistance bands or do exercises that use your body weight as resistance. Examples of body weight exercises include push-ups, pull-ups and sit-ups.

Recommendations

The American College of Sports Medicine, or ACSM, recommends at least 30 minutes of aerobic exercise four or more days a week for health benefits. You may need to increase your workout to 60 minutes or more to promote and sustain weight loss. If you can't fit your workout into one session, squeeze in shorter sessions that last at least 10 minutes. The ACSM recommends strength training all your major muscles groups at least twice a week. Complement your workouts with a nutritious diet to improve your health, as well as your weight loss success.

Benefits

A regular fitness routine does more than help you slim down -- it also provides health benefits. Regular physical activity may lower your cholesterol and blood pressure, which helps prevent heart disease. It also may lower your risk for developing type 2 diabetes, certain types of cancer and osteoporosis.

Considerations

Visit your doctor before starting an exercise program, especially if you've been sedentary. Always start and end your exercise sessions with a warm-up and cool-down period. Don't do too much too soon; gradually work your way up to the recommended amount of exercise. Consult a certified exercise specialist if you need help designing an exercise program that meets your specific needs and goals.