Losing weight requires healthy eating habits and increased physical activity. According to the U.S. Department of Health and Human Services, adults should participate in a minimum of 2.5 hours of moderate-intensity aerobic activity a week, or 75 minutes of vigorous-intensity aerobic activity. An exercise routine should combine stretching, aerobic activity and core training for maximum weight-loss results.
Stretching
During any exercise routine, the muscles of the body contract and flex. Stretching prior to aerobic or core training will help increase flexibility, and this increased flexibility will help prevent muscle injury. When stretching major muscle groups, hold each stretch for 30 seconds, and repeat three to four times. You should feel tension while stretching but never pain. Maintain consistent tension while stretching, as bouncing and jerking can result in pulled muscles.
Aerobic Exercise
When trying to lose weight, aerobic activity is an essential part of an exercise routine. Aerobic exercise increases the heart rate. Accelerating the heart rate for a period of 10 minutes or longer will burn fat. Moderate intensity aerobic activity includes activities like swimming, walking briskly and climbing stairs. Vigorous intensity aerobic activity includes jogging, jumping rope and bicycling.
Core Training
Core training exercise involves targeting specific groups of muscles to tighten and tone. Adding core training to a fitness plan will strengthen muscles, allowing for improved physical ability. Core training will permit increased performance while doing aerobic activity by building stamina and endurance. Doing push-ups, sit-ups, lifting weights and stomach crunches are all examples of core training exercises.
Cooling Down
Aerobic and core training exercise should end with a cool-down period. Cooling down allows the heart rate to gradually slow and breathing to return to normal. After each workout, allow 10 minutes of cool-down time. Walking slowly, walking in place and doing stretching exercises are all good examples of cool-down methods.
Caution
Before beginning a new fitness routine, consult with a physician. A medical examination by a physician will allow you to determine your physical limitations. If you experience pain, dizziness or extreme discomfort at any time, stop exercising immediately and consult a physician.
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