Weight-loss Exercise Information

In addition to controlling the number of calories you consume, burning calories through regular exercise should be a part of your weight-control strategy. Exercise not only helps you burn calories, but it also can help you control your blood pressure and cholesterol and reduce your risk of developing some types of cancer, type 2 diabetes and heart disease. Aerobic exercise, strength training and interval training are some types of exercise you should include in your weight-loss exercise plan. Consult your doctor before beginning any new exercise regimen.

Aerobic Exercise

Aerobic exercise includes activities that require the use of your large muscle groups and increase your heart rate for a period of time. Popular aerobic exercises include brisk walking, swimming, cycling and running. The American College of Sports Medicine recommends participating in aerobic exercise for at least 60 minutes on four or more days each week to promote and sustain weight loss. This amount of exercise can be done in one exercise session or in multiple, shorter sessions that last at least 10 minutes.

Strength Training

Strength training exercises are essential for weight control, according to the Centers for Disease Control and Prevention. Strength training exercises can help you develop more lean muscle mass, which can boost your metabolism. If your metabolism is increases, you can burn more calories, even while you are not exercising. Strength-training exercises can include lifting weights, using resistance bands or doing exercises that use your body weight as resistance, and should be done at least two times each week for your major muscle groups.

Interval Training

Interval training --- alternating higher-intensity activity with by periods of lower-intensity activity --- can be easily incorporated into your aerobic exercise routine. Interval training can help you burn more calories in less time than regular aerobic exercise, improve your fitness and add variety to your workout, the Mayo Clinic advises. An example of an interval training workout could be to walk at a fast pace for 30 to 60 seconds, then slow down for a minute and repeat five to 10 times. Always begin your interval training with a warm-up period.

Considerations

While incorporating regular exercise is recommended for weight loss, making sure you take in fewer calories than your body needs is also essential. The Harvard Medical School recommends multiplying your current weight by 15 if you are moderately active to determine how many calories your body needs each day. Once you know how many calories you need to maintain your current weight, it suggests eating 500 to 1,000 fewer calories each day. Regular physical activity in addition to eating fewer calories can help you lose 1 to 2 pounds each week, the recommended rate for safe and effective weight loss.