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Archive for the ‘Exercises to Lose Weight’ Category
Have we stuck to our New Year’s Resolutions of weight loss? Did you sign up at a gym resolving to exercise to lose weight? March is under way, and spring fever is coming. As soon as we get some spring like days, you will flock out doors and shed some clothes. Realizing, that uh-oh, you’ve gained a few pounds. Naturally, you’ll want to starve yourself and maybe exercise one day really really hard and be sore for the next week. Sound familiar? This seems to be the MO (method of operandus) for many folks in the spring.
First thing, NEVER, EVER starve yourself! In reality you are sabotaging your weight loss efforts. What you should be doing is snacking or eating several small meals throughout the day. Let’s say, eating something nutritious every 2-3 hours. By eating often you keep your metabolism optimized. It’s when you don’t eat, the body thinks there is famine and slows down its metabolism to help prevent starvation.
The second thing, please, please, please, don’t try to do a year’s worth of workouts in 1 day! Not only will you be extremely sore, but you won’t feel like exercising again and defeating the ultimate weight loss goal.
My suggestion, do 15-20 minutes of cardiovascular exercise the first week or 2, about 2 0r 3 times a week. Some good cardiovascular exercises, are just walking on the treadmill, or
working on the eliptical or arc trainer. Gradually, add in weight training, with 1 set per exercise, and do 12 repetitions. When you’re beginning to feel stronger, you can increase the length of time for your cardio exercises. This “prescription” for exercise to lose weight is a healthy and safe way to help achieve your goals.
Tomorrow, we will discuss some excellent classes to take, if you get bored on the cardiovascular apparatus, or want to add some spice to the cardio routine.
Today in our Weight Loss series, we will look at exercises to lose weight. The prescription for losing weight, according to ACSM (American College of Sports Medicine), begins with the frequency of exercise. If you are de-conditioned or have been inactive, it is best to check with your physician first. Start an exercise program slowly, and build up your endurance. The frequency of exercising is most days of the week, 5-7 days.
The next thing to consider is the intensity of your exercising. Low impact activities like aqua aerobics, cycling or walking is a good way to start. As you become more conditioned you can
increase your intensity. Starting out, your target heart rate should stay between 40-60%, then progress to 50-75% as you become more conditioned.
- TARGET HEART RATE…220- your age= Maximum Heart Rate
Here’s an example: Let’s say you are 40 years old. 220-40=180 beats per minute, 180 is your maximum heart rate. To get 40% of your maximum heart rate multiply by.4. In this case, 180 x .4 =72 beats per minute. 180 x .6= 108 beats per minute is 60% of your max heart rate. So an inactive 40 year old would start out targeting their heart rate 40-60% or between 72-108 beats per minute.
As this same 40 year old gets more conditioned, they can target their heart rate between 50-75%. 180 x .5= 90 beats per minute and 180 x .75= 135 beats per minute, so their range is between 90-135 beats per minute.
This is how we gauge intensity.
Finally, time or duration is our last factor when it comes to using exercises to lose weight. Start out with smaller increments of time, like 10 minutes at 40% of your max heart rate. Gradually, increase the amount of time. A good goal for aerobic activity is for at least 30 minutes. Listen to your body!! You will feel when it’s time to progress and when it’s time to back off.
Always remember to stay hydrated. Drink plenty of water before, during and after your exercise sessions.
Tomorrow, we will conclude our weight loss series by tying everything together, so we can make lasting lifestyle changes!