Some people have no problem following an eating plan for weight loss, but lack the motivation or know-how to decide on a good exercise program. Dieting without weight loss can lead to lower body weight, but the numbers on the scale will move much faster if your weight loss plan strikes a good balance between eating well and getting adequate exercise.
Many people equate working out with an uncomfortable half hour of huffing, puffing, and sweating, which may not seem appealing. Though a true cardiovascular workout may result in some huffing and puffing, it is for the greater good of strengthening your heart and lungs in order to live a longer healthier life. Depending on the intensity of the workout, some perspiration may be a part of the process, but sweating also helps to aid in removing the toxins that impede weight loss from our cells.
The key to designing and sticking to a weight loss program is variety. Choose from these types of workouts to learn what best suits you and your weight loss goals.
Cardiovascular: This is the type of exercise where your goal is to get your heart rate up in order to convince your body to reach into your fat reserves for the energy to perform this type of activity. Though it's hard work, the variety of cardiovascular exercise makes it easy for everyone to find some form of it that they really enjoy. Some starter ideas are walking, jumping on a trampoline or rebounder, playing tennis, biking or swimming. Interval training, or alternating between high, medium, and low levels of intensity can also add variety to a standard cardiovascular workout session.
Gentle and Rehabilitative: These exercises help to stretch and strengthen your muscles so you're better equipped to deal with the stress of intense workouts, along with the strain caused by the daily activities of sitting at a desk or driving for long periods of time. Exercises in this category include yoga, pilates, tai chi, and deep stretching.
Fun and Unusual: These are the types of workouts that you might not have considered as exercise. But these forms of activity do get your heart rate up and work most, if not all of the major muscle groups in your body. If done intentionally, things like dancing lessons, a round of golf, martial arts, team sports, or even an energetic video game session can all be counted as a workout.
Resistance and Weight Training: These workouts are designed solely for building and increasing muscles tissue. Because muscle takes so much energy to maintain over the course of a day, weight and resistance exercises will help to increase your resting metabolism because your body will have to burn more calories to keep this new muscle healthy and strong. In addition, many of these exercises also help to build and strengthen your bones, which can help keep you stronger as you age.
You do not need to lift extremely heavy weights to build more muscle; in fact, some exercises such as triceps dips with a chair or standard push up require nothing but the resistance of your own body weight. If you do want to use external weights, start slowly, and utilize the help of a trainer for a few session in order to get a good feel for what exercises will help you reach your goals.
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