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Weight Loss Exercise Regime

Nov 23, 2011 | By Lori Rice

Regular exercise is an effective tool for weight loss and an important component of any wellness program. The American College of Sports Medicine (ACSM) provides information for designing a safe and effective weight loss exercise regime that fits your lifestyle and activity preferences. By incorporating daily exercise such as cardiovascular activities and resistance training, and performing them at a sufficient intensity, frequency and time, you can successfully achieve your weight loss goals and maintain your weight loss long term.

Step 1

Choose a form of cardiovascular activity that you enjoy. This may be one activity or several that you do on different days throughout your week. Options include running, walking, hiking, swimming, indoor or outdoor cycling, step aerobics, dance or a variety of sports such as basketball, soccer or tennis.

Step 2

Perform sessions of these exercises totaling 250 to 300 minutes per week, which is the amount of time required for significant weight loss and enhanced prevention of weight regain, according the ACSM. This averages out to one session of about 41 to 50 minutes six days per week.

Step 3

Warm up for three to five minutes before, and cool down for three to five minutes after, each session. Walk slowly, march in place or do your planned activity at a lower intensity to warm up and cool down.

Step 4

Maintain a level of moderate intensity throughout the rest of the exercise session. The Centers for Disease Control and Prevention define moderate intensity as working at an effort you would rate a 5 or 6 on a scale of 0 to 10 based on your fitness level.

Step 5

Include resistance training in your exercise program at least two days per week, skipping a day between workouts. The ACSM states that resistance training may not enhance weight loss, however, it also states that some evidence supports that it may increase lean body mass and reduce fat mass, which may increase 24-hour energy expenditure, or the amount of calories burned by the body.

Step 6

Perform 8 to 10 resistance training exercises, working each of the major muscle groups, and at least one set of 8 to 12 repetitions as recommended by the Physical Activity & Public Health Guidelines. An example of a full body program could include lat pull down, push-ups, shoulder press, biceps curls, triceps extensions, crunches on the ball, back extensions, squats and lunges.

Step 7

Stretch each major muscle group after a workout. Ease into each stretch to a point of mild discomfort, but not pain. Hold for 15 to 20 seconds. Release and repeat aiming to stretch a little further.

Step 8

Incorporate at least one rest day per week to allow the body to recover.

Tips and Warnings

  • Begin slowly and progress gradually to decrease the risk of injury and burnout. If you are new to exercise and cannot complete a full 41 minutes of activity at a time, consider splitting it into sessions of 10 to 15 minutes throughout your day. You can also begin by exercising only 150 to 200 minutes per week, which has been shown to produce modest weight loss, according to the ACSM. Consider setting a goal to work toward. When exercise is viewed as a form of training for an event, it can motivate you to stick with your program. Commit to walking or running your first 5K or compete in a local dance competition. While evidence may be conflicting as to whether resistance training enchances weight loss, it can be beneficial to your training program. It conditions the muscles of the body, giving you a more toned appearance and improved fitness.
  • Be aware of your personal health and any physical limitations to avoid injury. If you are overweight and not currently active, schedule a check up with your health care provider. He or she can help you determine the best exercise program for you based on your fitness level.

References

Article reviewed by Patricia A. Carter Last updated on: Nov 23, 2011

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