Daily exercise not only promotes weight loss, it improves your mood, decreases risk for osteoporosis and protects against high cholesterol. Planning an hour of daily exercise allows you to increase calorie burning, resulting in faster weight loss. The type of activity you select, however, will depend on your fitness level and weight loss goals.
Moderate Cardio Activity
The calories you burn in an hour vary based on the type of activity and your current body weight. If exercise is new to you, select moderate types of activities to build strength and burn calories. For example, water aerobics burns 292 calories an hour for a 160 lb. person and 364 calories an hour for a 200 lb. person. Another option for moderate activity is walking. Walking at a speed of 3.5 mph sheds 277 calories an hour for a 160 lb. person and 346 calories an hour for a 200 lb. person, according to MayoClinic.com.
Vigorous Forms of Cardio
Challenge yourself to vigorous activity when moderate activity isn't difficult any longer. This type of activity allows you to speed up calorie burning and lose weight faster. For example, high impact aerobics allows a 160 lb. person to burn 511 calories an hour and a 200 lb. person to burn 637 calories an hour. Swimming laps is another option, burning 511 calories for a 160 lb. person and 637 calories an hour for a 200 lb. person. Discuss the right level of activity for your situation with your doctor.
Strength Training
Don't make the mistake of using cardio alone to use weight. Build strength training time into your hour workout routines. Strength training doesn't just tone your muscles; it increases the amount of calories you burn as well. You need strength training about two to three times weekly, allowing a day of rest between sessions.
Circuit Training
Circuit training allows you to streamline your workout by combining strength training and cardio to increase calorie burning. Select a few different strength training exercises, targeting different parts of the body, such as the abdominals, back, chest and legs. Also, select a vigorous activity, such as jumping jacks. Start out with a strength training exercise, such as leg lifts. Then, switch to the vigorous type of activity, such as jumping jacks for a couple minutes. Continue this for at least 30 minutes, selecting a new strength training exercise for each circuit.
References
- "Fitness" magazine; Circuit Training Workout; Burn 30 Percent More Calories; Liz Neporent
- MayoClinic.com; Strength Training: Get Stronger, Leaner and Healthier; Mayo Clinic Staff
- Centers for Disease Control and Prevention: How Much Exercise do I Need?
- MayoClinic.com; Exercise; 7 Benefits of Regular Physical Activity; Mayo Clinic Staff
- MayoClinic.com; Exercise for Weight Loss; Mayo Clinic Staff
- MedlinePlus: Weight Loss Tips
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