Exercise is good for your body for several reasons, including reduced stress levels, lower risk for Type 2 diabetes and management of chronic health conditions, such as back pain. Regular exercise also helps you lose unwanted pounds and maintain a healthy weight. Making a few lifestyle changes will help you enjoy the benefits of physical activity.
Exercise Frequency
You need two types of exercise each week, including aerobic activity and strength training. Healthy adults need 150 minutes of moderate aerobic activity each week, such as brisk walking or aqua aerobics, recommends the Centers for Disease Control and Prevention. Another option is vigorous activity, such as running or jogging. With this type of activity, you need only 75 minutes weekly. Also, plan at least two strength-training sessions weekly.
Cardiovascular Exercise
If you decide to use moderate activity, select activities that you enjoy, such as walking your dog, which burns 277 calories an hour for a 160-lb. person, or doing aqua aerobics, which burns 292 calories an hour. As you get stronger, increase workout intensity to vigorous, with activities like high-impact aerobics, which burns 511 calories an hour, or playing racquetball, which burns 511 calories an hour. Tae kwon do is another option, which burns 730 calories an hour, according to MayoClinic.com.
Interval Training
Interval training increases your calorie-burning power, which promotes faster weight loss. This approach is also used by professional athletes to build strength. Interval training also fights boredom during your workout session. Start out with light activity, such as swimming at a slow pace. After a few minutes, increase your pace and swim laps quickly. Rotate between the two intensities for 30 minutes or longer.
Strength Training
Strength training develops stronger bones, reduces your risk for joint injury and helps manage chronic health issues such as arthritis and back pain. With strength-training sessions, you continue to burn calories even after your workout is over. Strength training is accomplished at home or at the gym. Use your bodyweight, resistance tubing or weight machines to tone your major muscle groups, such as the legs, arms, hips, chest, abdominals and back.
References
- MayoClinic.com; Exercise: 7 Benefits of Regular Physical Activity; June 2009
- MayoClinic.com; Interval Training: Can it Boost Your Calorie-burning Power; February 2010
- MayoClinic.com; Exercise for Weight Loss: Calories Burned in 1 Hour; December 2009
- Weight-control Information Network; Statistics Related to Overweight and Obesity; February 2010
- MedlinePlus; Tips for Losing Weight; October 2009
- Centers for Disease Control and Prevention; Physical Activity for Everyone; February 2011
Member Comments