Weight Loss Exercises
Adding exercise to your daily routine is a great way to help you lose weight and keep it off for good. Daily exercise also helps you lower your blood pressure, stabilize your blood sugar and cholesterol levels, improve your flexibility, strengthen your bones, relieve stress, and boost your energy levels.
How Much Time Should I Spend Doing Weight Loss Exercises?
Most adults should aim for a minimum of 30-60 minutes of weight loss exercise a day on most days. Children and teenagers should get at least 60 minutes of active play each day. Weight loss or active exercise can include things such as walking, gardening, swimming, or house-cleaning. Basically, any type of activity that increases your heart rate and causes you to break a light sweat.
A recent study performed by the Diabetes Prevention Program found that 150 minutes of physical activity each week (a mere 30 minutes a day for 5 days a week) helped prevent or delay type 2 diabetes. The participants in this study also lost 10-20 pounds by including these weight loss exercises in their daily routine.
Weight Loss Exercise #1: Walking
Walking is one of the easiest and most effective forms of weight loss exercise. Anyone can get started. All you need is a good pair of shoes and a desire to get moving.
If you new to exercising, start slow with your walking routine. Keep your walks short and relatively level for a few days until you get used to it. Try walking for just 10 minutes every day for a week. Then add 5 minutes to your walks for the next week. Keep going in this manner (adding another 5 minutes each week) until you are walking as long as desired.
In order to get the most out of your walking exercise, be careful about your posture as you walk. Walk tall with your head held up, your eyes looking straight ahead, and your shoulders down, back and relaxed.
Make sure you drink plenty of water before, during, and after your walk. Start your walk at a slow, gentle pace to warm up. Then walk at a brisk pace that causes you to break a light sweat. Finally, end your walk at a slower cool down pace, and be sure stretch your muscles to prevent injury.
If you are walking for weight loss you should walk a minimum of 5 days a week, for 45 – 60 minutes, at a brisk pace.
Weight Loss Exercise #2: Stationary Cycling and Stationary Bikes
Riding a stationary bike is a great way to improve your health, boost your metabolism, and help you lose weight. Stationary cycling encourages a smooth and consistent pedal stroke, which makes it easier to achieve the correct heart rate training zone to optimize fat burning and maximize your workout.
Riding a stationary bike can also be combined with other activities such as reading books, watching TV, or listening to music. This helps to alleviate the boredom that is often associated with an indoor workout.
Weight Loss Exercise #3: Aerobics
Aerobics is a style of weight loss program that includes a series of large muscle exercises. These exercises are usually done to music and performed in a classroom setting led by an instructor. Aerobics exercise improves cardiovascular health, as well as coordination, muscle strength and mobility. The social scene alone can be a very motivating factor in making aerobics effective and fun.
There are a wide range of aerobic styles and classes to choose from when starting an exercise program. Aerobics classes are offered at almost every major gym and fitness center. And there are numerous tapes and DVDs that allow you to follow an aerobics program at home. Aerobics classes can be designed to cater to the health needs of an individual or a group. Think about your exercise goals when choosing a program. If you’re interested in losing weight, you should choose your aerobics class that will help you achieve this specific goal.
About the Authors
Dr. Edward F. Group III continues to develop, sell and evaluate exclusively high-end natural and organic healthcare products to support a wide range of health conditions. The products we promote are free of toxic tag-along herbicides, insecticides, pesticides, heavy metals, fumigants, irradiation, liver-toxic glues, binders, or gelatin capsules with animal-source risk and toxic preservatives.
Dawn Hall is a well known Health, Weight Loss and Fitness Expert who has partnered up with Dr. Group. By combining their knowledge and efforts they will continue to keep people educated and in the know when it comes to making the best choices daily for a lifetime of success.
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