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Be sure you are healthy enough for exercise. It is generally a
good idea to visit your doctor to be sure that you are healthy enough
for vigorous exercise. Even if there are physical barriers
that prevent you from participating in some popular forms of exercise,
your physician may be able to suggest modifications that can be made so
that you can begin a workout plan.
You may also want to connect with other experts at the beginning
of your plan. If you have physical limitations or previous injuries, a
physical therapist may be able to help. Or a visit with a personal trainer may be worth the investment, as well. A good trainer will assess your level of fitness, help you set goals and design a weight-loss workout routine for you to follow.
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Don't feel pressured to buy tools or gimmicks. The most common question asked by new exercisers is: what is the best exercise for weight loss?
The answer is simple. The best weight-loss exercise is the one that you
do. It is not necessary to buy a set of DVDs or an expensive new piece
of equipment to lose weight.
At the beginning of a new exercise plan, focus on building a
fitness habit. Once regular exercise is part of your daily schedule you
can make adjustments to the type and intensity of your workout. But in the beginning, consistency is the key to success. So choose activities that you enjoy doing.
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Grab a few friends for company and accountability. One of the best predictors of success in a weight-loss exercise plan is social support.
If your friends make exercise more enjoyable, you are more likely to
continue the habit. Friends will also help to hold you accountable.
If your immediate circle of friends is not interested in
participating in your new weight-loss workout, then look a little
further. Would some co-workers like to join you for an aerobics class
after the office? Perhaps you have neighbors that would be willing to
put the kids in strollers and walk or run through the neighborhood.
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Get equipped with exercise clothing. Invest in a good pair of
shoes and breathable workout clothing. For your first purchase, you may
want to avoid the big box retailers and go to a sport-specific store.
Neighborhood walking and running stores are great resources. Often these
smaller owner-operated stores have staff that are actively involved in
the sport and can make specific recommendations for fit and wear.
Once you make the initial purchase, make new workout shoes or clothing an incentive for continued success. Set short-term goals and reward yourself with a new outfit that will make you feel more comfortable and confident during future workouts.
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Write out a plan. It's easy to decide that you want to
exercise. Getting it done is the hard part. There will always be another
task, job or priority that can get in the way of your workout. To be
sure that your workout remains a top priority, get out a calendar and
schedule each activity in advance.
Once you have the plan in writing, post it in a highly visible
spot. Let it serve as a constant reminder. Set out workout clothing and
pack a gym bag the night before your workout.
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Vary your workouts. Exercise for weight loss should include aerobic activity, which raises your heart rate, strength training that builds muscle, and flexibility training to increase range of motion in the joints and decrease stress.
When you schedule your weight-loss workouts, try to vary the activity
that you do every day. For example, you may want to jog on Mondays,
Wednesdays and Fridays. On Tuesdays, Thursdays, and Saturdays grab the
bike and head to a park for some push-ups, lunges, and sit-ups. Stretch
and balance in yoga on Sunday.
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Use active recovery days. Try to do something every day.
That's right, no days off! Remember that when you schedule your workouts
you will vary the type of activities you assign to each day. If you
know you are going to do a longer or harder workout one day, schedule an
easy workout, an active recovery, for the day after.
Active recovery workouts
get your blood pumping but are not vigorous. Easy lap swimming, a
gentle yoga class, and a long walk with a friend could all be recovery
day workouts.
mardi 21 janvier 2014
Exercise for Weight Loss: 7 Steps to Success
One of the best ways to change your body composition is to combine diet and exercise. A good weight-loss workout
plan will include cardiovascular activity to burn extra calories with
strength training to build and shape the muscles. So how do you get
started? These seven steps will help you set up a weight-loss exercise
plan that works.
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