People want to lose weight quickly once they make the decision. However, losing weight quickly is not always healthy or feasible. Rapid weight loss requires drastic changes to your diet and exercise plan. Regular sessions of Pilates and swimming can help you lose weight, but the rate at which you lose depends on your body and level of effort.
Creating Weight Loss
To lose 1 lb. of body fat, you need to burn an extra 3,500 calories. Health and fitness professionals advise aiming for 1 to 2 lbs. of weight loss each week. Modifying your food intake and increasing your amount of physical activity you produce the fastest and most effective results.
The American College of Sports Medicine recommends accumulating 225 to 420 minutes of moderate- to high-intensity exercise each week to produce significant weight loss. A combination of cardiovascular and resistance exercise is recommended for health as well as reducing body fat.
Swimming
Swimming is a low-impact form of cardiovascular exercise that's safe for most people. Swim laps, perform water aerobics and walk or run in the water to raise your heart rate and burn calories. Aim for at least five days of swimming per week for 30 to 60 minutes. The workout should be challenging, and you can vary the type of swim stroke or activity you do to prevent boredom and stay motivated.
Pilates
Pilates strengthens and lengthens the muscles of your body and is a form of resistance training. The variations of exercises in Pilates allow people of all sizes and abilities to do routines. Adding equipment to your workout under the guidance of an instructor can create more demand on your muscles and increase your results.
Resistance training is recommended two to three days per week. A Pilates-certified instructor can advise you on how many repetitions and which exercises are appropriate for you and your weight-loss goals.
Factors Affecting Weight Loss
The rate at which you lose weight is affected not only by exercise and diet. Some medications cause weight gain. If you are on prescriptions to control a medical condition, read all the information provided by the pharmacy to see if weight gain is a side effect.
Men tend to lose weight or manage their body weight more easily than women due to their greater muscle mass and testosterone. Age is also a factor. As you get older, you lose lean muscle mass and your metabolism slows down. Regular sessions of Pilates and swimming and a healthy, balanced diet can help you lose weight at a slow and healthful pace.
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- MayoClinic.com: Fast Weight Loss: What's Wrong with It?
- Benefits of Pilates: Benefits of Pilates
- U.S. Masters Swimming: Starting a Swimming Routine
- "Essentials of Strength and Conditioning"; National Strength and Conditioning Association; 2008
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