Regular exercise has many benefits, from better sleep to decreased stress levels and protection from chronic disease. This type of activity is also a powerful tool for managing and losing weight. The Centers for Disease Control and Prevention recommends healthy adults schedule at least two hours and 30 minutes of physical activity each week. The types of activities you schedule, however, have an impact on weight loss.
Losing Weight and Exercise
Exercise causes weight loss because it burns calories. When you burn more calories than your body uses each day, it taps into your energy reserves. This process causes weight loss. If you want to maximize your weight loss, select activities that burn the most calories during your workout. You must burn 500 calories to lose 1 lb. of fat and 1,000 calories to burn 2 lbs. of fat. Set your weight-loss goals based on the amount of calories you need to burn daily.
Interval Training
Interval training uses two types of cardiovascular activity to build strength and increase calorie burning. If you're new to working out, start out with walking a few minutes. Then, complete a few minutes of jogging. Complete this pattern for at least 30 minutes. When your body gets stronger, boost the intensity to lose even more weight. For example, jog for a few minutes and run for a few minutes.
Strength Training
When losing weight, many people forget about strength training. Strength training is an activity that burns calories, builds muscles and allows your body to continue to burn calories throughout the day. Create a goal to strength training at least twice a week. A session needs to last 20 to 30 minutes and strengthen your major muscle groups, such as the legs, chest, hips, abdominals and back.
Circuit Training
Circuit training allows you to combine cardio activity and strengthening moves during the same workout. Select several strength training moves, targeting a variety of muscle groups. For example, target your arms, back, chest, abdominals and legs. Start out with a strength-training movement, such as leg lifts. Then, switch a vigorous type of activity, such as jumping jacks, for a couple minutes. Repeat this rotation, but select a new strength-training activity during each circuit.
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