If you are one of the 55-plus percent of Americans who is overweight or obese, you know that exercise is an important part of reducing and managing your weight. Yet getting started on an exercise program can be an intimidating prospect. It's imperative that you seek encouragement and advice your doctor, who will make sure your exercise plan is appropriate for you. Start exercising as soon as possible so you can enjoy the benefits soon.
Warm Up
Before jumping into your exercise session, take a few minutes to warm up by doing five to 10 minutes of a very low-intensity activity like stationary cycling followed by simple, slow movements that mimic the resistance training exercise you will do, but without the resistance. Warming up raises your muscles' core temperature, making muscle fibers more elastic and less vulnerable to tears. Gently moving your appendages and trunk warms up joint connective tissue and loosens the muscles, making you less vulnerable to injury.
Cardiovascular Training
Rhythmic moderate-intensity exercise that elevates your heart and respiratory rates and keeps them at a steady state for a prolonged period conditions your cardio-respiratory system and taps into your fat stores for energy. Weight-bearing exercise like walking or using an elliptical trainer are best for burning calories. If you have joint pain, walking laps in a swimming pool is a good alternative.
For weight loss, the American College of Sports Medicine advises 60 to 90 minutes of moderate intensity cardio daily. If that duration is too difficult, begin with shorter sessions and resolve to build up over time, adding five minutes when you are able.
Resistance Training
Resistance training helps build and preserve your lean muscle mass while boosting your metabolism and promoting fat loss. Visit with your gym's trainer to set up a weight machine circuit, which progresses through all your major muscle groups in a specific order.
Machines provide built-in safety features that enable you to lay a foundation of muscle and joint strength before moving on to more challenging free-weight exercises. The American College of Sports Medicine recommends two or more weight training sessions weekly on nonconsecutive days of the week. Perform one or more sets of eight to 12 repetitions of each exercise at a weight that challenges you.
Flexibility
Stretching helps to keep your joints healthy by balancing muscle tension, keeping your joints in correct alignment. Stretch after your exercise session, when your muscles are warm and most responsive. Each day after your cardio workout, stretch out your hamstrings, quadriceps and calf muscles of your lower body, along with your lower back. After each resistance-training exercise, stretch the muscle you have just worked. Hold each stretch for 30 to 60 seconds. Breath deeply, and visualize your muscles growing longer as you relax into your stretch.
References
- American College of Sports Medicine: Physical Activity and Public Health Guidelines
- University of New Mexico; Exercise vs. Diet in Weight Loss; Christina J. Paez and Len Kravitz
- MayoClinic.com: Fitness Training: 5 Elements of a Rounded Routine
- MayoClinic.com: Aerobic Exercise: How to Warm Up and Cool Down
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