3 Ways to Exercise for Weight Loss
1. Exercise on a Regular Basis
For exercise to be effective, you must be consistent. It is currently recommended that you exercise for 30 to 45 minutes at least five days per week in order to lose weight. You must make exercise a priority and schedule it into your day just like you would a doctor's appointment. Choose a time of day that you know you can stick to on a regular basis. The more you can work your exercise routine into your daily schedule, the more successful you will be in sticking to your program. It is also helpful to partner with someone else who shares your goals. It is more fun to exercise with someone and you are more likely to stick to your routine if you have made a commitment to another person. You can also try joining a class. This will help motivate you to exercise regularly and make sure you are exercising correctly and efficiently
2.Participate in Cardiovascular or Aerobic Activities
The most effective type of exercise for weight loss is aerobic or cardiovascular exercise. This involves any exercise in which you move at a fast and steady pace with the goal of increasing your heart rate and rate of breathing. Typical forms of aerobic exercise are brisk walking, biking, dancing or swimming.
In order to lose weight you need to do these activities at a level that brings your heart rate between 60 and 75 percent of your maximum heart rate and then maintains it for 30 to 45 minutes. If you work out at this level, you are burning calories. The higher the intensity, the more calories you burn. For example, a pound of fat is worth 3500 calories. If you exercise enough to burn 500 calories a day, you will lose one lb. of body fat per week. To find this level use the formula of 220 minus your age. Then multiply this number by 60 to 75 percent--or by the level of intensity you wish to work out at. This number is the number of times your heart should beat when taking your pulse for 10 seconds during aerobic activity. Working out at a level lower then this may not be vigorous enough to burn enough calories to lose weight. Working out at a higher level is not recommended and can lead to injury.
3. Do Strength Training
Strength training exercises are movements that are done against some kind of resistance such as a machine, hand weights, tubing or even your own body weight. These exercises should be done slowly and with control. While strength training does not burn as many calories as aerobic exercise it does help to raise your metabolism. This happens because muscles need more energy then fat to sustain everyday activities. In other words, muscles need more calories then fat even at rest. So the stronger your muscles, the more calories your entire body is burning, even during normal everyday activities.