The most effective exercise program for weight loss helps you burn more calories than you eat by combining different kinds of physical activity. Weight-loss programs may require performing aerobic or resistance-training exercise most or every day of the week. Your body responds to each of these types of workouts differently. Consult your doctor to make sure a particular program is safe for you.
Aerobic
Aerobic exercises uses large muscle groups and involves continuous, rhythmic physical activity. This type of exercise requires your heart and lungs to work harder than they work when you are at rest. The most effective exercise program for weight loss includes low-to-moderate intensity aerobic exercise, because higher intensity aerobic exercise draws upon more energy from carbohydrates than fat. Low-to-moderate intensity aerobic exercise brings your heart rate between 50 and 70 percent of your maximum heart rate. Calculate your maximum heart rate by subtracting your age from 220.
Resistance
Resistance exercise includes weight-bearing exercise, such as weightlifting. The most effective exercise program for weight loss includes resistance exercise, because this form of exercise boosts your metabolism. A higher metabolism helps your body burn fat and calories from food more efficiently. Resistance exercise helps you lose weight faster, because it helps you burn more fat during low intensity activity like walking. This form of exercise also helps condition your body for long-term weight management.
Aerobic Prescription
The Mayo Clinic recommends performing at least 30 minutes of aerobic exercise every day. This may include walking, cycling or swimming. The National Federation of Personal Trainers recommends performing low-to-moderate intensity aerobic exercise for 45 to 60 minutes or longer. You can safely complete an aerobic workout most days of the week. Perform lower intensity aerobic exercise on days that you also complete a resistance workout, and separate the two exercise sessions by one or two meals and several hours. For example, you may complete your aerobic workout before your first meal of the day, then lift weights after dinner.
Resistance Prescription
The National Federation of Personal Fitness Trainers recommends high repetition full-body workouts for the most effective weight-loss exercise program. A full-body workout includes an upper-body pushing, upper-body pulling and lower-body pushing movement. Upper-body pushing exercises include the bench press or incline press. Pulling exercises include seated rows or front lat pull-downs; and lower-body exercises include the squat and the leg press. Perform 20 to 25 repetitions of each movement, and only rest after completing all three exercise movements. This completes one circuit. Complete four or five full-body circuits every other day.
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