In the midst of an obesity epidemic, weight loss is a primary concern for people of all ages and backgrounds in the United States. Along with a healthy diet, exercise is a key factor in weight management and disease prevention. A combination of the three major types of exercise --- aerobics, strength training and stretching --- is needed for a balanced fitness program. Creating a daily exercise regime can help you choose exercises that will maximize weight loss.
Aerobics
Aerobics, also known as cardiovascular exercise, uses continuous exertion to burn calories. Aerobic exercise works the lungs and heart while improving circulation and fitness. Walking is a cheap and easy aerobic exercise that can be done outdoors or indoors with a treadmill. According to E Med TV, walking helps control weight by increasing the number of calories the body uses. Other aerobic exercises like cycling, swimming and team sports are excellent for weight loss. While healthy adults need 30 minutes of aerobic exercise each day, it can be broken up into smaller sessions of 10 minutes a piece for added convenience.
Yoga and Stretching
Yoga is an ancient stretching exercise that incorporates breathing and physical poses for a relaxing workout. The Mayo Clinic states that yoga can help control weight by boosting fitness and increasing mental focus needed to change unhealthy lifestyle factors like binge eating. Additional benefits include relaxation, stress relief and reduced heart rate and blood pressure. Yoga and other stretching exercises can be done as warm-ups before other types of workouts or as standalone exercises as often as desired.
Strength Training
Traditionally popular among bodybuilders and male athletes, strength training is essential for fitness in men and women. Weightlifting and resistance exercises like pull-ups and lunges are examples of strength training exercises. Strength training increases muscle mass to help your body burn calories more efficiently. Other benefits include stronger bones and increased stamina for aerobic exercise and other physical activities. Ten minutes twice a week are all that's needed to gain the benefits of strength training.
Safety Precautions
While most forms of exercise are considered safe, some can be harmful when done incorrectly or by people with certain health conditions. To reduce the risk of injury, start slowly and consult a physician before beginning an exercise regime. A personal trainer can help determine your fitness level and create an exercise regime that's safe and effective.
Member Comments