For optimal weight loss, combine aerobic exercises, strength training and stretching routines. Incorporate at least half an hour of exercise into your daily routine in order to lose weight and keep it off. According to the Weight-control Information Network (WIN), an online resource provided by the National Institute of Diabetes and Digestive and Kidney Diseases, experts recommend spacing exercise throughout the week, in order to maintain a proper weight and promote overall health.
Aerobic Exercises
Enroll in a weekly aerobics class, such as kickboxing or step aerobics. Alternatively, you can incorporate aerobic activities, like walking, swimming or biking into your daily routine. If you are just getting started, begin by walking five to 10 minutes in the morning and evening, and gradually increase to one brisk half hour walk each day. Not only does aerobic exercise encourage weight loss; it also improves immunity, strengthens the cardiovascular system, and increases stamina and overall energy. Lovers of the outdoors can reap the benefits of aerobic exercise and enjoy nature by incorporating at least one-hour long hike into their weekly routine. According to MayoClinic.com, hiking for one hour burns 546 calories for a 200 lb. person.
Strength Training
Strength training, or weight training, does not burn as many calories as aerobic exercise. However, according to a 2007 article provided by health specialists at the University of Illinois McKinley Health Center, weight training increases metabolism and builds muscle, which burns calories throughout the day. Always begin weight training exercises with a brief aerobic workout and stretching routine. Include exercises for all of the body's muscle groups. Always leave at least 48 hours between weight training exercises for each muscle group. For example, if you work your upper body on Monday, you can go back and work the lower body on Tuesday, but wait until at least Wednesday to repeat upper back exercises.
Stretching Exercises
Although stretching may not seem like an effective weight loss exercise, it does provide significant benefit when combined with aerobic and strength training. According to Dr. Donald Hensrud of MayoClinic.com, yoga is one example of stretching exercise that can provide weight loss benefits when combined with aerobic activity. HealthAndYoga.com provides a number of helpful yoga stretches and poses that lengthen and tone the muscles, while also helping to maintain a healthy weight. Always stretch before and after aerobic or weight training exercises, in order to relax the muscles and maximize performance.
References
- Arizona Cooperative Extension: What Kind of Exercise is Best for Weight Loss?
- MayoClinic: Exercise for Weight Loss: Calories Burned in 1 Hour
- MayoClinic: Aerobic Exercise: Top 10 Reasons to Get Physical
- McKinley Health Center: Weight Training Guidelines and Programs
- MayoClinic: Can I Use Yoga for Weight Loss?
- HealthAndYoga: Yoga and Weight Loss
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