When you are trying to lose weight, your first two focus of lifestyle changes are in the diet and exercise aspects. We shall discuss the exercise part since the diet aspect is relatively easier to plan – eat lesser portions but eat six smaller meals a day, just to name an example of the most common diet principles.
In terms of an exercise plan, it is best to incorporate the following types of exercises. Your plan will then be more effective in achieving your weight loss goal.
Stretching Exercises
Also known as flexibility exercises, stretches are the first and last movements in any workout routine. Or to put it simply, these are the warm-up and cool down exercises made before and after the cardio and strength training exercises, respectively.
You should perform 5 to 10 minutes of flexibility exercises as warm-up and cool down. You will then enjoy the following benefits:
- Lesser risks for injuries to the muscles and bones
- Greater range of motion to the joints
- Better posture while exercising
Cardio Exercises
Individuals who are trying to lose weight should include cardio exercises into their routines for obvious reasons. For one thing, cardio exercises facilitates a faster metabolism that, in turn, lead to more efficient calorie burning and fat melting activities inside the body. You will then experience faster weight loss.
For another thing, cardio exercises lead to greater levels of stamina, endurance and energy. This is because the lungs and heart receive higher supplies of oxygen, blood and nutrients than these organs normally would while the body is in a state of inactivity. You will then also be able to perform more reps and sets on your exercise routine.
You can choose the best type of cardio exercise for your personality, physical condition and weight loss goal. For example, if you like walking outdoors, then a jog at the park in good weather or a run around the covered track in inclement weather is a good way to get your cardio exercise. Or if you like dancing, then dance classes are great.
Fitness experts suggest at least two-and-a-half hours of cardio exercises per week for those who want to lose weight. Keep in mind that it is best to do 30 minutes of cardio every other day than to do two-and-a-half continuous hours every week in one go. If you do the second option, you are in greater danger of injuries and illnesses since your body cannot handle the stress.
Strength Training Exercises
Lifting weights or working against your own bodyweight also helps in weight loss albeit to a lesser degree than cardio exercises. The strength training program usually comes in when you have already lost the excess weight and you now wish to tighten up your muscles. Still, you may want to combine both cardio and strength training exercises at the same time.
In the end, your success in weight loss is a combination of a healthy diet and exercise program. You need a healthy diet to nourish your body as it undergoes the good stresses brought by exercise.
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