If you struggle with excess weight, you have something in common with two-thirds of Americans, according to MedlinePlus. Weight-gain occurs for a variety of reasons. However, inactivity and high-calorie diets are common culprits. Focusing on creating a healthy exercise routine for weight-loss will assist in meeting your weight-loss goals.
Benefits of Regular Exercise
Regular exercise doesn't just assist with weight management. Regular exercise prevents chronic health issues, such as osteoporosis, high blood pressure and cholesterol, according to the Mayo Clinic. This type of activity also combats stress and promotes relaxation. And, because physical activity delivers more nutrients and oxygen to your body, energy levels are increased.
Aerobic Activity for Weight-Loss
A healthy adult needs at least 150 minutes of exercise each week, according to the Centers for Disease Control and Prevention. Aim to get at least 30 minutes of physical activity most days of the week. Select moderate activity when starting out, such as water aerobics or walking at a fast pace. Mowing your lawn using a push lawn mower or riding a bike on level surfaces are options as well. During moderate activity, you're sweating but able to have a conversation.
As you get stronger, incorporate high-intensity activities into your weekly workouts. Examples of these activities include running, jogging or swimming laps in a pool. Taking a bike ride that includes hills is another option. During vigorous activity, your heart rate is beating quickly and you can't say more than a few words.
Strength Training Sessions
A weight-loss program needs to include regular strength training sessions. Aim to complete two to three of these sessions weekly, recommends the Centers for Disease Control and Prevention. Building muscle doesn't just result in weight-loss; you build stronger bones and reduce risk for workout related injury. There are a variety of tools to build stronger muscles, including weight machines, resistance tubing and your own body weight.
Workout Tips
The food you eat and when you eat has an impact on your workout. Eat an hour to two hours before your workout. This allows you to have enough energy for your exercise session. However, you won't feel sluggish from eating too close to workout time. Even if you aren't hungry immediately after your workout, eat within two hours, recommends the Mayo Clinic. This replaces the carbohydrates you used during your workout session. Healthy snack options include nuts and fruit, low-fat cheese and whole wheat crackers or a peanut butter and jelly sandwich on whole-wheat bread.
References
- Mayo Clinic: Exercise for Weight Loss
- Mayo Clinic: Eating and Exercise: Five Tips to Maximize your Workouts
- Centers for Disease Control and Prevention: How Much Physical Activity do you Need?
- Mayo Clinic: Strength Training: Get Stronger, Leaner, Healthier
- Mayo Clinic: Exercise: 7 Benefits of Regular Physical Activity
- MedlinePlus: Overweight
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