Exercise for Weight Loss

Participating in regular exercise is one of the best things you can do for your health. Exercise can help lower your risk for developing heart disease and some types of cancer while also helping you control your weight. Aerobic exercise, strength training and interval training workouts, in addition to improved eating habits, can help you manage your weight and reach your weight loss goal.

Aerobic Exercise

Aerobic exercise includes activities that use your large muscle groups and increase your heart rate for an extended period of time. Popular aerobic exercises include brisk walking, swimming, running and cycling. The American College of Sports Medicine recommends working your way up to 60 minutes or more of moderate-intensity aerobic exercise on five or more days each week to promote weight loss. Choosing aerobic activities that you enjoy will increase your chances of sticking with your exercise routine.

Strength Training

Increasing your lean muscle mass can give your metabolism a boost, which can help you burn more calories, even while you are not exercising. Strength training exercises -- including lifting weights, using resistance bands or doing exercises that use your body weight as resistance -- are key to increasing your muscle mass. The Wellness Department at Brigham Young University reports that regular strength training can help you control your weight and recommends strength training exercises for your major muscle groups at least two times each week on nonconsecutive days.

Interval Training

Interval training can be an effective way to burn calories and increase fitness, no matter your fitness level. Interval training consists of alternating short bursts of intense activity with periods of light activity. Interval training can help you burn more calories than a longer workout at a steady, slower pace. It can be included in any type of aerobic activity and can help prevent boredom in your workouts. An example of an interval training workout would be to walk fast for three minutes, then walk slower for three minutes, and repeat the cycle five times.

Considerations

While regular exercise of all types can be beneficial, your eating habits also play a role in weight control. If you regularly participate in moderate exercise, the Harvard Medical School recommends multiplying your current weight by 15 to determine the approximate number of calories you need to maintain your weight. Eating 500 to 1,000 fewer calories than your body requires can help you lose one to two pounds per week, a recommended and safe rate for weight loss.