There is no single ideal exercise for weight loss. To lose weight, you must burn more calories than you consume. The best exercises for weight loss depend on your age, fitness level and overall health. It is healthier for unfit or sedentary persons to engage in low-intensity exercise routines, even though these routines don't burn as much fat or calories as higher-intensity workouts. People of all fitness levels should vary the exercises they perform to avoid repetitive stress injuries and stay challenged physically.
Walking
Walking is an excellent way to drop pounds, particularly for severely overweight people or those not used to regular exercise. Even beginners can walk at a steady pace, which is a key element of efficient fat burning. Aim to walk briskly every day for at least 30 minutes for the best weight loss potential. If you're in poor shape, walk for 20 minutes a few times a week, slowly building up to 30 minutes every day. You're walking at the ideal pace if you can talk without gasping but can't sing a tune.
Weight Training
Weight training is an essential component of any exercise routine. You want to lose weight by burning fat without losing muscle mass. Muscles are responsible for burning calories, and do so even when you're at rest. If you decrease your lean muscle mass, you diminish calorie-burning potential. Weight training can help you maintain or build muscle. Start with three weight-training sessions per weeks, with three sets of 10 to 12 repetitions.
Aerobic Exercise
Aerobic exercises use the large muscle groups in a sustained, repetitive manner. The longer you workout aerobically, the more energy is required and the more calories are burned. For best results, perform aerobic exercise for 30 to 60 minutes per session, three to five days a week. Running, jogging, cycling, swimming, walking, hiking and aerobic dance are examples of aerobic exercise.
Interval Training
Interval training alternates periods of high-intensity and low-intensity exercises. For example, you might walk on the treadmill for six minutes, increase to a jog for three minutes, and then slow back down to a walk for another six minutes. The more intensely you exercise, the more calories you'll burn, even if you're not exercising at your top rate for the entire workout session. As your body becomes accustomed to the higher intensity workout, you'll be able to exercise at that level for longer periods, thus burning even more calories.
References
- Weight Loss for All: Benefits of Walking
- Dr. Weil: What's the Best Exercise for Weight Loss
- Natural News: Why Weight Loss Requires Strength Training, Even in Women and Seniors
- The Walking Site: Frequently Asked Questions
- Women's Health Magazine: The Best Strength Training for Women
- Clevland Clinc: What is the Best Type of Aerobic Exericse?
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