If you've decided you want to take off those extra pounds, you'll want to set up a weight loss and training program that is adaptable to your body and lifestyle. Luckily, there are a multitude of different aerobic and strength training plans that you can follow. You need both to maximize your overall health and weight loss.
When it comes to aerobics, you can choose anything that gets your heart rate up. This can be walking, swimming, jogging, aerobics classes, running up the stairs, or even housework. If it gets you breathing quickly, this is considered aerobic activity so don't be fooled into thinking you need to make time to the gym to get you exercise in. Squeeze it into your normal daily activities to save time and money. Aerobic activity burns fats and contributes to a healthy heart so this part is not to be taken lightly.
If you haven't done any kind of aerobic activity for a while, you need to start off with very little weight loss and training. Even two minutes a day is acceptable (another reason to not book your gym membership right now). You'll proceed according to how you feel after each mini-workout. You can add a minute to each session or a minute each week, but go gradually to get the best results. The key is to be consistent. This doesn't necessarily mean you need to work out every day, but it's recommended to do so at least two times a week (and three to six is preferred). If you are at the 2-minute-per-day stage, this is extremely easy to accomplish. However, once you start building in more time, it will get to be more of a commitment.
Strength training includes weight lifting or using resistance bands or other types of resistance machinery. You can also do body weight exercises which don't require any other equipment except for yourself. Strength training is needed to tone and strengthen your muscles and increase your metabolism.
If finding the time to work out is your main issue, circuit training could be the solution for you as it combines both aerobics and strength training. Circuit training involves doing different activities for 30 to 60 seconds at a time. So, after warming up, you could do squats for about a minute, then jump rope for about a minute, then do some resistance exercise for about a minute, then walk or run for about a minute, then do some pushups for 30 seconds, then run, then cool down. This is just one example. As you see, you alternate between aerobic activities and strength-building activities.
Interval training is similar to circuit training except it is more aerobic. With this type of training you alternate your activity between slow and fast bursts which helps to burn calories and fat more quickly. Pick out the weight loss and training method that suits you best and stick to it.
Weight loss exercises are a part of every solid weight loss plan. There are many different types of exercises to choose from and each has its pros and cons depending on your personality and lifestyle. Some people love to go to the gym, while others prefer to stay at home. Still others are bored by the four walls around them and choose to do their exercise outside come rain, sleet or even snow. Some individuals choose to set aside a specific time to do their exercise while others just incorporate it into their daily routines when it can fit in there. Examples of this include walking to work, parking as far away from the grocery store as possible so as to get in more of a walk, or taking the stairs instead of the elevator.
Finding the right weight loss exercises for you has much more to do with you than the exercise itself. what you are looking for is something that is safe, sustainable and, if possible, fun. If you're the type of person who would never use the word "fun" to describe any type of activity, then choose something that you don't mind doing as much as other things.
Walking is one of the most convenient forms of exercise because you can do it anywhere and set the pace yourself. It's also easier on the joints than jogging and something that most people don't mind doing often. To get the most benefits from walking, try to walk at a brisk pace and swing your arms. While walking is good for cardio, it does little in terms of strength-building which is also important.
Biking is a good choice for the cardio part of your exercise plan and it also builds muscles in your upper leg. It can be hard on the knees and more dangerous in terms of possible accidents (if you are riding your bike outside, as opposed to a stationary bike).
Aerobic dancing exercises the whole body and offers the extra social element as well which can be an advantage or disadvantage depending on your personality. You can also choose to incorporate weights into your aerobics routine to offer the extra resistance part of your training. The benefits of committing to an aerobics class are that you can meet friends and stick to a schedule. However, you can also do aerobics at home with the help of a DVD.
Many people choose swimming as their exercise. Some good points with swimming is that it exercises every muscle in the body and isn't hard on your joints. However, you may be surprised to know that swimming is not considered the best exercise if your goal is to lose weight because it doesn't increase your metabolism as much as land exercises do. Also, swimming builds less muscle because your muscles are supported by water as you exercise.
The right weight loss exercises very much depend on your state of mind, lifestyle and personality.
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