Losing weight can improve your self-esteem, as well as reduce your likelihood for serious health conditions like obesity and stroke. Adopting a nutritious diet with fruits and vegetables is essential, although you'll also need to make time for regular exercise in order to burn calories and significantly reduce body fat. Ensure your well-being by recognizing the various ways exercise can help you achieve weight loss.
Aerobic Exercise & Calories
Activities like walking, stair climbing, swimming and basketball are popular forms of aerobic exercise. Experts define aerobic activity as any workout that forces your body to use a higher than normal level of oxygen in order to allow your heart, lungs and muscles to perform. Consistent aerobic exercise is typically recommended as the most effective method to lose weight and maintain a healthy body size, as the activity allows you to burn significantly more calories than other fitness methods. Aerobic workouts also improve the overall function of your cardiovascular system and lower your risk for heart disease. A healthy aerobic schedule includes at least 30 minutes of moderate to intense activity on three or more days weekly, although breaking your workouts into smaller periods is equally beneficial.
Strength Training for Weight Loss
Your ability to lose weight increases when you strength train, or force your muscles to work against heavy resistance that typically comes from weights like barbells. Strength workouts reduce unwanted body fat, but also add to the size of your muscles. Larger muscles reward your body with the ability to burn calories faster and for extended time frames, as your metabolism often remains elevated for several hours after the conclusion of your workout. Most people benefit from up to 30 minutes of strength training on two to three days each week. Ensure the safety of your muscles by providing a full day of rest between workouts.
Flexibility Routines
Trainers typically include stretching and flexibility routines in any fitness regimen, as the activity lowers your injury risk and allows the muscles in your body to contract with more efficiency --- which increases the calories you'll burn during weight loss workouts. People who stretch consistently often run with greater speed, jump higher and are able to strength train with heavier weights. Plan to stretch only when your muscles are warm for best results, ideally at the conclusion of your regular workout. An effective stretch should trigger tension without causing pain. Avoid bouncing or jerking when possible.
Moving Forward
Ask your family physician to confirm that your planned activities are safe, as well as to recommend an appropriate intensity level and duration for your workouts. Doctors often advise people who are significantly overweight to avoid activities that require repeated stops and starts, such as basketball or tennis, along with high-impact exercise like jogging. Stop activity immediately and seek care if you experience chest pain, joint swelling or difficulty breathing.
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