Recommended Exercises To Lose Weight

The key to weight loss is burning more calories than you eat. Regular exercise can help you burn calories and improve your metabolism, allowing you to burn calories even while you rest. Aerobic exercise, interval training and strength training can help you reach your ideal weight.

Aerobics

Aerobic exercise, also known as cardio, includes rhythmic, dynamic exercises that use large muscle groups. Brisk walking, running, cycling and swimming all fit the category. The American College of Sports Medicine recommends 60 or more minutes of aerobic exercise on four or more days each week to promote and sustain weight loss. This amount of exercise can be done all in one session or in sessions that last at least 10 minutes. It also recommends doing your aerobic exercise at a moderate pace, noticeably increasing your heart rate and breathing but still allowing you to continue a conversation.

Interval Training

Interval training can be incorporated into any aerobic exercise routine. Interval training is done by completing short bursts of higher-intensity activity. For example, you can walk at your normal pace for 3 minutes and then walk faster for 1 minute, repeat the pattern throughout your workout. The University of Alabama at Birmingham reports that adding periods of high-intensity to your workouts can help you burn more calories in a shorter period of time than exercising at a slower, steady pace.

Strength Training

MayoClinic.com reports that strength training can be beneficial for everyone, even though it has a reputation for being something that only men should do. Strength training can include lifting weights, using resistance bands or doing exercises that use your body weight as resistance, such as pushups, sit-ups or pull-ups. Strength training helps you build muscle which can increase your metabolism. The ACSM recommends strength training exercises for your major muscle groups at least two times each week.

Considerations

Visit with your doctor if you have been sedentary for some time or have a medical condition that may affect your ability to safely exercise. Your doctor can help you determine which types of activity will be best for your condition. Always begin and end your exercise session with a warm-up and cool down and gradually work your way up to the recommended amounts of exercise. Doing too much too soon increases your risk of injury.