Exercise is known as a key to weight loss. However, some exercises don't promote weight loss as efficiently; these exercises, which target specific muscles or muscle groups in the body, build and strengthen muscles, but won't help you burn fat like aerobic exercises will. Aerobic exercises, in contrast, focus on creating a calorie deficit, increasing your metabolic rate and getting you to the size you want. Consult your doctor before beginning any new exercise regimen.
Aerobic Exercises
Running, jogging, cycling, jumping rope, walking and swimming are ideal aerobic exercises. If you're at the gym, look to lap pools, elliptical trainers, stationary bikes and treadmills for your aerobic workout. You can also try adventurous aerobics, like rock climbing and cross-country skiing. For a competitive aerobic activity, try a game of racquetball. These exercises vary in caloric burn, but 30 minutes of these exercises can burn anywhere between 145 to 300 calories depending on your size and the intensity of the workout, the ShapeFit website calculates
Intensity of Exercise
You can perform aerobic exercises at a high intensity or low intensity. Perform high-intensity versions for 20 to 30 minutes using interval cardio training --- alternating between intensity levels every seven to 10 minutes of your routine. High-intensity exercises help you burn a lot of calories while keeping your metabolic rate --- the rate at which you burn energy at a given time --- lifted throughout the day. When performing at a high intensity, choose exercises that have a quick start and have easy transitions, such as sprinting, jumping rope and cycling. In contrast, perform low-intensity versions 45 minutes to an hour. These help you burn fat while maintaining joint safety. Unlike high-intensity versions, choose one exercise for each routine. ShapeFit recommends you alternate between intensities as you exercise most days of the week.
Exercises that Target and Promote Weight Loss
Some aerobic exercises help tone certain muscles so you create a caloric deficit as well as improve muscle strength. Rowing, for example, helps tone the arm muscles underneath, which will show through as you lose weight. Swimming provides a full-body workout, but can particularly strengthen the arms depending upon the strokes you perform. For an exercise that targets the legs, try step-ups --- simple bench exercises that target the gluteal muscles, hips and legs, ShapeFit explains.
Diet Alterations
For optimum weight-loss results, pair your workout routine with a healthy, controlled diet. This will enhance the caloric deficit needed to lose weight. Altering your diet means taking several factors into consideration, including your current weight, dietary habits, health, fitness level and predispositions for illnesses and conditions. Consult your physician for proper dietary recommendations.
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