Lose
Weight With Exercise
As Americans with an “I want it
NOW” attitude, we look for an easy way to lose weight. Exercise
and diet are the most surefire way to lose weight if you are
looking to keep it off and change your lifestyle. Changing your
diet to include lower fat, lower calories, and higher fiber is an
important component, but exercise is critical to getting your body
healthy and keeping the weight off.
I began an exercise program over a year ago that helped me lose
the extra weight I was carrying. When I stick to it, the weight
stays off. When I slack off, the weight drifts back on. Here are
some of the ways I focused myself on losing the weight I wanted to
lose.
First, realize that before you start working out, you need to see
a doctor to be sure you don’t have any issues that could
jeopardize your health if you start to exert yourself in an
exercise program. Follow your doctor’s advice on suggestions he
might have for what type of exercise is right for you.
Once you know your health is
fine, you will want to consider two major types of exercises. Both
are extremely important in your weight loss journey.
The first is cardiovascular
exercise. This is the one we all hate because it is boring and it
makes us sweat!
Cardio workouts consist of any movement that make our hearts beat
faster. Depending on your age, you will want to determine what is
the safest and most effective heart rate for your workout. Don’t
exceed that heart rate because you can over exert yourself. Not to
mention, exceeding your recommended heart rate does not provide
extra weight loss results, so why push so hard?
You have several options for cardio workouts. The simplest is to
take a brisk walk around your neighborhood or the track at your
local high school. Make sure you walk at a rate that keeps your
heart rate elevated enough. Walking for 30 minutes a day three or
four times per week should provide optimum results. If you are a
runner, bump your walk up to a run. The same rules apply.
Another free option is to ride your bike. Again, 30 minutes with
your heart rate elevated provides maximum results. Be careful to
ride where cars don’t have to dodge you.
If you belong to a gym, you can use any number of machines they
have available. My personal favorite is the elliptical. It
wasn’t always my favorite, because it forces you to work hard,
and it can get very hard to endure the first 15 minutes. A tip
from my friend: if you can make the first 15 minutes, the rest is
downhill. Breathe deeply and go at a pace that doesn’t take your
heart rate too high.
Another option at the gym is a stationary bike or a spinning bike.
The stationary bike allows you to sit back, while the spinning
bike requires you to lean forward like you are riding a racing
bicycle. If you are just getting started or are significantly out
of shape or are nursing an injury, a stationary bike is ideal for
you. It causes very little strain on your joints, but gets your
heart rate going.
The gym will also have a treadmill on which you can walk or run.
The benefit of the treadmill is that it sets a pace for you so you
can’t set out for a brisk walk and end up on a leisurely stroll.
Well you can, but you’ll meet the neighbor behind you when you
end up on the floor!
Another option for cardio is swimming. It is a great workout for
your heart, but it puts no strain on joints. If you have weak
ankles or knees and cannot run or walk fast, try swimming. Not
just splashing around in the pool: swimming. As in laps up and
down the pool. It’s easy on the body, but great for the heart
and lungs!
A second type of exercise is weight training. This is the part
some people are afraid of because they don’t want to “bulk
up.” That is a big misconception. You won’t bulk up if you use
the right amount of weight. Weight training allows you to develop
strength in muscles that don’t get used in cardio workouts. You
can focus on your abs, shoulders, arms, behind, or legs.
Usually your best results come if you work one or two major muscle
groups in any given session. Then give those muscles a rest as you
work out the next set or two in the next workout. You can set up a
system where each muscle group is getting worked out with low to
moderate weight levels each week. You will begin to see muscle
definition without muscle bulk.
The best combination of exercise for weight loss is 30 minutes of
cardio three to four times a week, followed by a weight training
session of about 30 minutes. Alternate your muscle groups and
watch the results roll in! You will be amazed by how dramatically
your body shape will change in just a few days’ work.
For maximum results from your workout efforts, I changed my diet.
I began to eat more natural foods, eliminating a significant
amount of the processed and fatty foods I had been eating. Drink
plenty of water, and avoid excesses in those things you know
aren’t good for you!
You will find yourself shedding pounds and inches, and you will
wonder why you didn’t try this years ago. You will feel better
and have more energy by participating in a weight loss program
that is good for your heart and for your well-being.
Related Articles:
The content on this site is
presented only for informational purposes and does not replace medical advice from a practicing
physician.
©
1994-2009 jd WebWorks
- All Rights Reserved
|
